Since being diagnosed with juvenile diabetes at the age of eleven, my diet has changed dramatically. I’ve managed to maintain a healthy weight through a well-planned and balanced eating routine. If you’re planning to lose more than about a stone (14 pounds), I highly recommend consulting your doctor for guidance on how to do so safely.
I’ve had diabetes for seven years now, and while I wouldn’t claim my weight management is perfect, I can share what has worked for me and what hasn’t. I was fortunate to be raised by parents who encouraged me to eat a variety of foods, and I still follow that advice today. If there’s something you don’t like, don’t worry—there are plenty of diabetic-friendly recipes and alternatives to suit your tastes.
As a university student, I prefer buying fresh, organic produce locally. I believe it offers more nutrients and vitamins than many supermarket options. I often shop at a farmers market held every two weeks in my town, which sells excellent meat, dairy, and seasonal fruits and vegetables. Eating seasonal produce not only tastes better but is also more beneficial for your health. My cooking style is influenced by Western European cuisine—especially French and Italian—but everything I prepare is simple, convenient, and easy to make.
After reading countless diet and diabetic recipe books, I combined the best ideas into what I call my “Juvenile Diabetes Healthy Diet.”
Here are the key “rules” I follow:
-
Cut back on snacking and choose healthier snack options.
Snacking was my biggest weakness, especially when I started university without a set routine. I found myself reaching for snacks often, even when I wasn’t hungry. Establishing a regular daily routine was key to improving how I manage my diabetes. Good snack choices include unsalted nuts, unsweetened dried fruit, fresh fruit and vegetables (I love fresh red peppers and cucumbers), and dark chocolate (two squares usually suffice). -
Cut back on white flour and choose wholemeal carbs.
This is a crucial part of my diet and can have a big impact on weight management. Wholemeal bread—especially stoneground—is more flavorful and nutritious. Check for fresh bread with minimal preservatives. Brown or basmati rice and wholemeal pasta are great alternatives, and for potatoes, I recommend smaller, new potatoes. -
Avoid sugary cocktails and opt for wine instead.
Cocktails tend to be packed with sugar, artificial colors, and preservatives. When I go out, I usually choose Malibu with Diet Coke, stretching the drink to last all night while topping up with Diet Coke to keep sugar intake low. If you’re dining out, red wine is a healthier choice, and it’s been shown that antioxidants in red wine benefit heart health. Limit yourself to one glass a day, preferably with your evening meal. -
Cook and eat more fruits and vegetables.
Fresh fruits and vegetables provide essential vitamins and minerals. I prefer eating them raw or steamed, as these methods best preserve their nutrients. I’ll share some diabetes-friendly recipes in a future post. -
Drink more water.
You’ve probably heard this many times, but increasing your water intake has countless benefits. One tip is to keep water bottles or glasses in multiple spots where you spend time—on your desk, in the kitchen, bedroom, and living room. Try to drink each glass throughout the day and gradually increase your intake. Don’t try to drink eight glasses all at once; build up slowly for best results. You might be amazed at how much better you’ll feel.
For more tips on living with diabetes, visit my blog at Juvenile Diabetes blogspot.
