Expert-recommended diet and snacks for better health: Managing Diabetes and boosting weight loss

In a step toward promoting healthier lifestyles, experts have highlighted practical dietary recommendations to aid diabetes management and support weight loss. With a growing focus on nutrition’s role in combating chronic diseases, medical professionals and dietitians have emphasised the importance of balanced diets and smart snacking.

Top Healthy Snacks for Diabetes Management

For individuals managing diabetes, doctors recommend incorporating nutrient-rich snacks that help regulate blood sugar levels:

Almonds: Packed with healthy fats, protein, and fibre, a serving of 1 ounce (about 23 almonds) helps maintain stable glucose levels.

Apples: Their high fibre and antioxidant content slow digestion and prevent sugar spikes. A medium-sized apple is ideal.

Greek Yoghourt: A rich source of protein and probiotics, 6 ounces (about 1/2 cup) of plain Greek yoghourt can improve insulin sensitivity.

These snacks, along with healthy drink options like water, unsweetened tea, black coffee, and vegetable juice (no added sugar), contribute significantly to diabetes management. “Managing diabetes requires a comprehensive approach, including a balanced diet, regular exercise, and medication adherence,” said a leading endocrinologist.

7-Day Vegetarian Low-Calorie Meal Plan

In parallel, a vegetarian low-calorie meal plan designed by registered dietitian Barbara Cronje offers a structured way to boost weight loss while improving overall health. This plan includes daily meals with approximately 1500–1700 calories and features:

Breakfast Options: Oatmeal with fruits and nuts for a fibre-packed start.

Lunch and Dinner Ideas: Vegetable stir-fry with brown rice and tofu or lentil soup paired with whole-grain bread.

Healthy Snacks: Carrot sticks with hummus or cucumber slices with dill dip.

This plan not only supports weight loss but also reduces the risk of chronic illnesses. Cronje advises pairing the meal plan with physical activities such as walking or yoga to maximise health benefits.

A Holistic Approach to Health

Experts stress the synergy of proper nutrition, exercise, and stress management for long-term wellness. For those with diabetes, a combination of tailored snacks and a healthy diet ensures better blood sugar control, while a vegetarian low-calorie plan aids in sustainable weight management.

Before making significant dietary changes, individuals are encouraged to consult healthcare professionals to ensure their plans align with personal health needs.