The foods that we are in our daily diet are digested and metabolised by the body to form sugar (glucose), which is absorbed into the bloodstream after eating a meal. Insulin, a hormone produced by the pancreas, is responsible for transporting this sugar from the blook in to the cells, where it is converted into energy for the body. A person with diabetes has either too little insulin, or the insulin that is available cannot be used effectively, resulting in the body being unable to control the glucose levels in the blood.

Diet is a very important part of the treatment of diabetes, as following the correct diet makes it much easier to control blood sugar levels. Well-controlled blood sugar levels will help preventand / or minimise symptoms such as tiredness, thirst and blurred vision commonly associated with poor control. Coronary heart disease, kidney damage and poor eyesights are mose of the long-term complications of diabetes, which can be prevented with blood sugar levels being kept within an acceptable range.

However, ther is no such thing as a dibetic diet! People with diabetes should follow the same healthy eating guidelines recommended for the general population. In fact, having someone with diabetes in the family can often lead to a healthy way of eating for the whole family.

The key to healthy eating

The key to a healthy diet is a variety of foods chosen in the right balance from the groups shown in the 'healthy eating pyramid'.

Eat at least three regular meals a day, including a wide variety of foods in your diet.

Plan your meals around foods from plant sources, lentils and fruits and vegetables. The soluble fibre shows down the digestion of the foods and it is therefore particularly good at helping to control the blood sugar levels.

Reduce your intake of sugar and highly sweetened foods, but there is no need to cut out sugar completely. Bake cakes and biscuits with half the amount of sugar necessary and add soluble fibre to these recipes in the form of oat-bran to lessen the blood sugar response.

Remember that the key to a healthy diet is to include all foods, but in moderation.

Reduce the total amout of fat in the diet. Choose a low-fat foods; grill, boil, bake or steam foods rather than fry; remove all visible fat from meat prior to cooking, avoid processed meats such as polony and salami and use low fat dairy products, such as low fat cheese, milk and yoghurt. Use less of all typs of fat, especially animal fats, and use avocado, nuts, canola or olive oil where necessary.

Care should be taken when eating out or buying take away foods. Choose foods such as vegetalbe soups, dressing-free salads, grilled fish (with no lemon butter), grilled chicken with no skin, baby or sweet potato or basmati rice and vegetables. Cut down on fast foods, convenience meals, toastd sandwiches, vetkoek, fried fish and chips, pies and pastries, as they often have a high hidden fat content.

Avoid being overweight by changing to a healthier way of eating, controlling the portion size of your meals and increasing your physical activity. Losing weight can help to improve your blood sugar control.

Eat more whole fruit and vegetables, as they are a good source of fibre and 'anti-oxidant' vitamins, both of which may help to reduce the risk of heart disease. Be careful when drinking unsweetened fruit-juices, as the concentration of natural sugars can cause a sharp rise in your blood sugar.

Use salt in moderation, as salt is thought to be linked to high blood pressure levels.

Alcohol should be taken in moderation - not more than 2 drinks per day is recommended by the South-African Diabetes Association. Always take alcoholic drinks with a meal or snack, and not on an empty stomach.

There is no need to buy the special, usually more expensive 'diabetic' foods. Many diabetic products such as diabetic chocolate and biscuits, are high in fat and fructose, and they should, therefore be used with caution.

They are unlikely to help with weight-loss or blood glucose control. Other products sweetened with sugar alcohols like sorbitol may have a laxative effect if eaten in excess.

The Glycemic Index of food is simply a rating of foods according to their actual effect on blood glucose levels.

In the past it was assumed that complex carbohydrates such as wholewheat bread, brown rice and potato were digested and absorbed slowly, resulting in a slight rise in the blood gluose level. Simple sugars, on the other hand, were believed to be absorbed quickly producing a rapid rise in the blood sugar level. We now know that these assumptions were incorrect, and the peopl with diabetes no longer need to avoid sugar, provided they use it correctly- up to 10g (2 teaspoons) of sugar, as part of a mixed meal has no real impact on blood sugar levels. The Glycemic Index proveds a more user-friendly and revolutionary tool when planning meals suitable for the person with diabetes.