Healthy Tips from Pharmasave: Be “Sweet” to Yourself – Keep Blood Sugar Levels in Check

You can help manage your condition with these nutrition tips.

Breakfast is an important meal of the day – don’t skip it! Eat on a regular basis instead of just one big meal.

Whole grains and fibre-rich food can help control your blood glucose levels.

Choose “low-sugar” and “sugar-free” foods, as snacks and beverages with high sugar content can cause your blood sugar levels to rise quickly.

High-sugar foods Low-sugar or sugar-free alternatives
Sugar, syrup, glucose, dextrose Artificial sweeteners
Pop beverages and colas, chocolate syrup or powder Diet sodas, water, cocoa powder
Chocolate, fudge, cookies, candy bars Fresh or dried fruit, plain crackers, sugar-free chewing gum
Breakfast cereals containing a lot of sugar or honey Oatmeal or porridge, bran or oat-based cereals
Jam, marmalade Low-sugar jam and marmalade
Puddings or canned fruit in syrup Low-sugar or diet yogurt

Increase your intake of fruits and vegetables. It’s easier than you think to eat 7 to 10 servings! Enjoy fruit for snacks, and add vegetables to make your favourite meals even tastier.

Limit fried and fatty foods. Choose low-fat dairy products, lean meats and poultry; grill, barbecue or oven-bake your meat instead of frying; and cook with moderate amounts of unsaturated oils such as olive, sunflower or corn oil.

If you drink alcohol, drink in moderation. This means:

  • no more than 2 drinks per day (or no more than 3 drinks on special occasions) to a maximum of 10 drinks per week for women
  • no more than 3 drinks per day (or no more than 4 drinks on special occasions) to a maximum of 15 drinks per week for men

If you’re eating a healthy, balanced diet, then the occasional high-sugar treat won’t hurt. Try to enjoy your sweet snack after a high-fibre meal.

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