You are what you eat. But what about what you drink? As you work towards keeping your blood sugar in control, don’t overlook your choice of beverages too. Here are some quick tips for you – as always, do speak to your dietitian for further advice on your specific dietary requirements.
Water is the ideal choice to hydrate your body, without having to worry about affecting your blood sugar levels. Since water does not provide calories, it is also helpful for weight management. Think water is too plain? Simply add a squeeze of lemon or lime!
Choose less sweet options and ask for less sugar (or even “kosong”) whenever possible. When shopping, look for beverages with the Healthier Choice symbol on the packaging. These have a lower content of added sugar compared to other items in the same product category. Be assured that your palate will soon adjust to accept the “siu dai” taste!
WATCH OUT FOR:
Fruit juices may sound “healthy”, but don’t forget that they do provide calories and carbohydrates (fruit itself contains naturally-occurring sugars). This applies to both freshly squeezed juices and packaged juice products, even those with “no added sugar”. You might be better off consuming a fruit instead of drinking the juice. Consider this: a glass of commercial apple juice provides 100kcal and 25g of carbohydrates, while one small apple contains 79kcal and 17g of carbohydrates. Besides, precious dietary fibre is often removed during the juicing process.
Soft drinks often contain a high amount of added sugar that can lead to a sharp rise in blood sugar levels. To give you an idea, regular carbonated drinks typically contain between 7 to 9 teaspoons of sugar per serving! Furthermore, soft drinks provide “empty calories”, which means they only contain calories without any beneficial nutrients.
SIP FOR THOUGHT
Consider a diabetes-specific formula the next time you’re longing for a milkshake or bubble tea. Such formulas are specially designed for people with diabetes to help manage blood sugar levels, and at the same time provide complete and balanced nutrition to meet the needs of your body. They taste delicious too! Consult your dietitian to find out how you can incorporate a diabetes-specific formula into your meal plan.
So remember, simple daily choices can make a big difference. Take a step in the right direction today!