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March 26, 2019

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Diabetes: The foods to avoid and portion sizes

September 17, 2014


Diabetes can be managed by changing dietary habits and by watching the size of the portions we eat.

Foods to limit


Lean, organic, lamb or beef: Eat no more than 100-150 grams of red meat, no more than 1-2 times each week. Trim off all visible fat before cooking the meat.


Starchy, high-GI cooked vegetables: This includes peas, potatoes, corn & beetroot. Starchy vegetables raise blood sugar levels more quickly, so they should always be ate in smaller amounts.

High-sugar fruit: Melons, grapes & pineapple should be limited to just half a cup once a week.

Dark chocolate: Ensure you eat no more than 60 grams each day.

Foods to avoid

Added sugars: This includes honey and syrups of any kind.

Dried fruit: All have a high GI (Glycemic Index).

All flour products (even gluten-free): They can increase  your insulin levels.

All processed food: This includes all trans fats and anything that is high-fructose (fruit sugar).

All gluten and dairy: These are the main inflammatory foods in our diet.

Size your food portions as portion size matters


When you put food on your plate, it should ideally be split as follows:

On half of your plate, put low-starch vegetables. (You can replenish this part of your meal as often as you'd like)

On one quarter of your plate, include some protein (such as fish, chicken, eggs, prawns, meat, nuts or beans)

On the other quarter, add either 50g of wholegrains (such as brown rice) or 50g of starchy vegetables such as sweet potato.


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