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Diabetes is a chronic condition that affects how our body turns food into energy. While there is no cure yet for diabetes, eating healthy and staying active can help make the condition more manageable. It may be overwhelming knowing where to start, but making simple changes, like eating more vegetables or drinking more water, can make a positive impact on your overall health. To support the more than 11 million Canadians living with diabetes and prediabetes this Diabetes Awareness Month, I am highlighting some of the ways you can better manage the condition with nutrition.
Choose low glycemic foods – According to Diabetes Canada, it is recommended that people living with diabetes incorporate lower glycemic index (GI) foods in their diet. Low GI foods are carbohydrate-containing foods that don’t raise our blood sugars as much and as quickly, compared to high GI foods. Low GI foods are beneficial since they can decrease the risk of type 2 diabetes and any complications. Pears and Greek yogurt have a low glycemic index, making them a great go-to snack to keep your blood sugar levels stable. If you’re curious about low and high glycemic foods, check out Diabetes Canada and their guide.
Stay hydrated – Choosing water as your beverage of choice most of the time is a healthy choice. Hydration is key to maintaining good health and a strong immune system. Choosing water is especially great for people living with diabetes because it not only helps with proper organ functioning, but it also doesn’t affect blood sugar levels, like soda, juice and alcohol.
Pair carbohydrates with a protein source – When consuming carbohydrates on their own, our bodies can break down the sugars quickly, which may cause a spike in our blood sugar levels. Proteins and healthy fats take longer to digest and help make us feel full. So, by pairing carbohydrate-rich foods with a protein-rich food at meals and snacks, you can prevent rapid increases in your blood sugar.
Whether you have been recently diagnosed with diabetes or have been living with the condition your whole life, it can be challenging to find the right balance when it comes to nutrition. As your local Bradford Registered Dietitian at Zehrs, I provide a range of services, such as virtual or in-store one-on-one consultations, store tours, and recipe ideas. To learn more, book a 15-minute discovery call with me at or by contacting me directly at
Tandoori White Fish
In a large bowl, stir together vinegar, oil, garlic, spice mix, ginger and salt. Pat fish dry with paper towel; add to bowl and stir to coat. Cover bowl with plastic wrap. Chill for 1 hour or up to 24 hours.
Preheat broiler. Line heavy duty baking sheet with greased foil.
Place fish on prepared baking sheet. Broil until fish flakes easily, about 6 to 8 minutes. Sprinkle with coriander.
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