At Prinos Farm&Deli our goal is to help improve food literacy in Cyprus. One way we do this is by providing our customers with a wide range of products to support a well-balanced diet. From fresh local fruit and veg, to healthy and wholesome kitchen staples, we have everything you need to feed your family well. And that includes supplying ingredients for those with specific dietary needs and preferences, as well as medical requirements such as diabetes.

Managing diabetes effectively involves understanding the impact of food on blood sugar levels. Luckily, it’s 2024, which means there is plenty of information out there. And at Prinos, we are dedicated to helping our customers navigate the complexities of a diabetic-friendly diet, ensuring that each meal not only satisfies taste buds but also maintains health and wellness. Which is why this month, we’re sharing some tips and ideas for eating well as a diabetic. So, read on for your guide to balancing blood sugar through healthy eating.

What is Diabetes and Why is Diet Important

Diabetes is a chronic condition that affects how your body turns food into energy. Normally, when you eat, food is broken down into glucose (sugar) and released into your bloodstream. In response, your pancreas produces insulin, a hormone that helps your body use glucose for energy. However, in people with diabetes, this process doesn’t work as it should. Either the body doesn’t produce enough insulin, or it can’t use the insulin effectively, leading to high levels of glucose in the blood. Over time, elevated blood sugar can lead to serious health issues like heart disease, kidney disease, and vision loss.

Diet plays a crucial role in managing diabetes because the food you eat directly influences your blood sugar levels. For individuals with diabetes, it’s important to maintain a balanced diet that stabilises blood sugar and prevents spikes that can occur from eating high glycaemic index foods. A healthy diabetic diet typically includes a mix of carbohydrates, proteins, and fats that are carefully balanced to help maintain stable blood sugar levels. Foods rich in fibre, such as whole grains and vegetables, are particularly important because they help slow down the absorption of sugar, providing a steady energy release and keeping hunger at bay. Additionally, minimising processed foods and sugars is crucial as these can cause rapid increases in blood sugar levels.

By making informed food choices and managing portion sizes, individuals with diabetes can significantly influence their blood sugar control, overall health, and quality of life. Managing diabetes through diet not only helps maintain optimal blood sugar levels but also minimises the risk of diabetes-related complications, supporting a healthier and more active life.

Low glycemic testing & lancing devices with diabetes alert wristband & health food for diabetics below 55 on the GI index. High in antioxidants, anthocyanins, vitamins, minerals, protein, omega 3 & smart carbs.

Tips for Managing Blood Sugar and Eating for Diabetes

  1. Emphasise Low Glycaemic Index Foods – Foods with a low glycaemic index (GI) are slower to raise blood sugar levels. Incorporate whole grains, legumes, and most fruits and vegetables, which have a lower GI, into your daily diet. At Prinos, you can find a wide selection of these nutritious staples, ensuring you have plenty of healthful choices.
  1. Fibre is Your Friend – Dietary fibre, particularly soluble fibre, can slow the absorption of sugar and help improve blood sugar levels. Opt for fibre-rich foods like beans, oats, flaxseeds, and vegetables. Our fresh produce section offers an array of options that are perfect for adding to meals and snacks throughout the day.
  1. Choose Healthy Fats – Including sources of monounsaturated and polyunsaturated fats in your diet can help moderate blood sugar levels. Avocados, nuts, seeds, and olive oil are excellent choices. Prinos provides high-quality, fresh avocados and a premium selection of oils and nuts to enhance your eating plan.
  1. Incorporate Lean Protein – Protein has minimal impact on blood glucose and can help control appetite and body weight. Focus on lean protein sources such as chicken, fish, tofu, and legumes. Our butchery and deli sections offer a variety of fresh, quality proteins suitable for any meal.
  1. Plan and Portion Control – Meal planning and portion control are crucial in managing diabetes. Regular meal times and controlled portions can prevent spikes in blood sugar. Prinos offers pre-portioned meals and snacks that take the guesswork out of serving sizes and make healthy eating convenient.

Blood sugar meter with strips in a plate concept. Bag with healthy food and vegetables beside. Concept of healthy eating and diabetes control

  1. Stay Hydrated – Proper hydration is vital. Water does not affect blood sugar levels and helps the body metabolise food more efficiently. At Prinos, we encourage you to hydrate healthily, with a variety of infused waters and herbal teas that are both refreshing and beneficial.
  1. Regular Monitoring – Keeping track of what you eat and how it affects your blood sugar levels is essential. Use this information to adjust your diet for better control over your diabetes.

There is plenty of information out there on the best and worst foods to eat when you have diabetes. In essence, staying informed and understanding the ins and outs is a great place to start when it comes to managing your blood sugar levels.

At Prinos, we are committed to supporting our diabetic customers with products and resources to manage their health effectively. Visit our Prinos Farm&Deli stores in Nicosia or Larnaca or visit our online e-shop for ingredients that cater to a diabetic diet and are packed with flavour and nutrition. Let Prinos help you achieve a balanced, healthful lifestyle, where managing your blood sugar is a natural part of your daily routine.