One in two South Africans has diabetes and doesn’t know it. It’s a disease that can’t be cured, but it can easily be prevented by making small changes to your daily diet and moving your body more. We’ve put together some top-level tips to help you take care of your health and keep diabetes away.
How do you prevent diabetes?
Go for regular check-ups and screenings–the Unu app can help with that!
Eat healthily–plenty of veggies, salads, fresh fruit, whole grains, low-fat dairy, fatty fish, and lean meat
Cut out sugar-loaded sodas, sports drinks, and junk food Read the labels of everything you buy, both savoury and sweet, in search of hidden sugars
Know your sugar intake: 4g of sugar = 1 teaspoon. Use that to work out how much sugar is in your food–40g of sugar means 10 teaspoons!
Exercise regularly–you don’t need to start with a marathon, just a 10-min workout each day will do
Walk and take the stairs whenever you can
Manage your stress levels–try box breathing and meditation
Stop smoking and vaping–kick the habit with the help of Unu
Limit your alcohol intake–booze should be for special occasions only
How can you avoid hidden sugars?
Become a label lover and look out for:
Words ending in -ol or -ose(e.g., mannitol, sorbitol, ethyl maltol, glucose, sucralose, dextrose, fructose, galactose, d-ribose, etc.)
Syrup (e.g., brown rice syrup, malt syrup, high fructose corn syrup, date syrup, etc.)
Agave nectar
Date sugar
Coconut palm sugar
Barley malt
Molasses
Evaporated cane juice
Fruit juice concentrate
Beet sugar
Caramel
Maltodextrin
How do you manage diabetes if you have it?
Don’t skip meals and never eat on the go. Try to eat at least three meals a day at regular times
Eat a variety of salads, fruits, veggies, whole grains, low-fat dairy, fatty fish & lean meat
Eat foods that are low in ‘bad’ or trans fats
Avoid deep-frying your food–steam, grill, bake or air fry instead
Avoid processed foods like pies, white bread, cheese, ready-made meals, and processed meats like hot dogs & polonies
Drink water instead of sugar-sweetened drinks and sodas
Maintain a regular exercise routine–start with 7 minutes and work your way up to 30min or more each day
Walk and take the stairs whenever you can
When it comes to diseases like diabetes, small steps can lead to huge success. Awareness is the first step: the food we eat is one of the most powerful tools we have to prevent diseases in our bodies. Add some exercise to that new awareness, and you’ll be well on your way to a diabetes-free life.
