What Can I Eat if I Have Diabetes?

Are you suffering from diabetes? According to the Philippine Center for Diabetes Education Foundation, more than 2 million Filipinos suffer from this disease. Diabetes occurs when the body’s immune system destroys the insulin-producing cells of the pancreas. Dahil dito, tumataas ang blood sugar at nagkakaroon ng sugar sa urine. If you suffer from diabetes, what you eat matters. Meal planning is an important part of controlling your blood sugar levels. Here’s a quick guide to the best and worst foods for diabetes and how you can make the healthiest food choices:

Best: Whole grains and healthier carbohydrates

Worst: Processed carbs

White rice is a staple for any Filipino household, but processed grains such as white rice and white bread aren’t good choices for those suffering with diabetes. Get your kanin fix from whole grain options like brown rice. Go for whole-grain bread, whole wheat flour, corn, and baked potato. If mahilig ka mag-cereal sa umaga, go for whole-grain cereal with little added sugar.


Best: Fresh Vegetables Eaten Raw or Lightly Steamed, Roasted, or Grilled

Worst: Canned Vegetables with lots of added Sodium

Go for the greens such as lettuces, kale, and spinach. Avoid cooking your vegetables with lots of added butter, cheese, or sauce. You can substitute these with herbs or spices para may lasa parin.


Best: Foods High in Protein but Low in Fat

Worst: Fried Meats and Higher-fat Cuts

Umiwas sa taba! Protein is important for your diet, but choose wisely. Some best choices include plant-based proteins (such as beans and nuts), fish, seafood,skinless chicken, and eggs. If you’re craving for meat, choose the leanest options trimmed of fat.


Best: Baked Snacks such as Baked Potato or Corn Chips

Worst: Snacks fried in Fat; Flavored Condiments

Nag-salad ka nga, bumawi naman sa dressing! Always be careful of what you’re putting on your food, such as regular mayonnaise and salad dressings (which can be high fat or sodium). Go for baked options when you snack, but always keep your portions small.


Best: Water, Unsweetened Tea, or Coffee with Added Low-fat Milk and Sugar Substitute

Worst: Sodas, Fruity Mixed Drinks, Flavored Coffee, Energy and Chocolate Drinks

Mag-ingat sa drinks, which can look light and innocent but actually contain more sugar and preservatives than what you’re actually eating. Always choose the healthiest, purest option to keep your body healthy.

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