DIABETES AND DIET: SIMPLE RULES FOR BETTER CONTROL

❗Diabetes mellitus is one of the most common chronic diseases today. 

According to the International Diabetes Federation (IDF), in 2019, nearly 3.8 million people in Vietnam were living with diabetes, and the majority of them had type 2 diabetes. 

🌟 Importantly, nutrition plays a crucial role in controlling blood sugar levels, reducing complications, and helping patients maintain long-term health. 

▶️ In response to World Diabetes Day (November 14, 2025), themed “Diabetes and Holistic Health,” 

MSc. Dr. Nguyễn Phương Anh – Nutrition Specialist at CarePlus – shares practical, easy-to-follow guidance to help you build a healthier lifestyle every day. 

1️⃣ General Nutrition Principles for People with Diabetes 

 ✅ Maintain a healthy weight and adequate energy intake 

Keeping a healthy body weight helps stabilize blood sugar levels. 

If you are overweight or obese, losing just 5–10% of your initial body weight has been proven to: 

🔹 Lower HbA1c by about 0.5–1% 

🔹 Improve insulin sensitivity 

Example: 

If you weigh 80 kg → target weight loss: 4–8 kg within 3–6 months. 

✅ Balance all macronutrients 

Your diet should include a balanced ratio of three energy-yielding nutrients: 

 🔹 Carbohydrates: ~45–55% of total energy 

(Choose whole grains; limit refined starches) 

🔹 Protein: ~15–20% of total energy 

(Prioritize fish, lean meat, tofu, beans, and legumes) 

🔹 Fat: ~25–35% of total energy 

(Limit animal fat; use plant oils rich in MUFA/PUFA such as olive, canola, or sunflower oil) 

🔹 Eat plenty of vegetables (at least 300–500 g/day) 

and fresh fruits (prefer low-sugar options, about 1–2 servings/day ≈ 80–120 g per serving). 

→ Avoid sugary juices and smoothies. 

✅ Eat a wide variety of foods 

Rotate different foods within the same group to: 

🔹 Ensure sufficient micronutrient intake 

🔹 Prevent monotony 

🔹 Optimize blood sugar control 

Example: alternate between sea fish, river fish, tofu, and eggs for protein, 

or brown rice, oats, and sweet potatoes for grains. 

✅ Choose foods with a low Glycemic Index (GI) 

Low-GI foods help keep post-meal blood sugar levels stable. 

Recommended: 

🔹 Whole grains: brown rice, oats, whole-grain bread 

🔹 Properly portioned tubers 

🔹 Vegetables in every meal 

Limit: 

🔹 White rice, vermicelli, noodles, white bread, fried potatoes 

🔹 Sugary drinks, sweets, and desserts 

2️⃣ Foods to Avoid or Limit 

People with diabetes should limit high-GI foods, as they cause blood sugar to spike quickly after meals, leading to: 

 🔸 Poor blood sugar control throughout the day 

🔸 Wide fluctuations in blood sugar (quick rises and drops), which can make you feel tired, hungry, and crave more food 

High-GI foods to limit: 

🔸 Refined starches: 

White rice, vermicelli, noodles, white bread, refined pasta 

🔸 Foods high in simple sugars: 

Soft drinks, milk tea, pastries, candies, jams, honey, sweetened condensed milk 

🔸 Certain high-GI fruits (especially very ripe and sweet ones): 

Jackfruit, ripe mango, overripe banana, longan, durian 

🔸 Foods cooked with excessive water, for a long time, or at high temperatures: 

Examples: 

– Porridge has a higher GI than rice because it’s cooked longer with more water 

– Baked potatoes have a higher GI than boiled ones due to higher cooking temperatures 

If you or a loved one is living with diabetes, keep these principles in mind to take charge of your health every day. 

And when you need an in-depth nutritional assessment, CarePlus is here to support you.  

💡 The Nutrition Consultation Package at CarePlus includes comprehensive services to accurately assess your health status:  

✔️ Anthropometric assessment, dietary evaluation, and clinical examination 

✔️ Body composition analysis using advanced InBody technology 

✔️ Necessary laboratory tests and imaging diagnostics 

✔️ Personalized nutrition and exercise counseling tailored to your health goals 

👉 Book your nutrition check-up today to take proactive care of your health, control your blood sugar, and live every day with positive energy! 

CAREPLUS INTERNATIONAL CLINICS  

Associate of Singapore Medical Group