Diabetes affects a growing number of people around the world, and a lot of it has to do with poor lifestyle and even poorer food choices.

When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and chronic complications, such as nerve, kidney and heart damage, not to mention Type 2 Diabetes.

But research shows we can keep blood sugar levels under control (especially in the case of Type 2  Diabetes) by eating the right foods.

Here are some healthy, blood-sugar stabilising meal ideas:

TIP: the healthiest carbohydrates are fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.

• For breakfast have a whole-wheat pancake or waffle, a piece of fruit or bowl of chopped mixed fruit and a cup of low-fat milk.
   
• Make Asian-style eggs by adding hard-boiled organic eggs to cooked brown rice. Add a few drops of olive oil and raisins or currants and lightly sautéed chopped apple.
   
• Meat doesn't influence blood sugar levels, but limit it as especially non free-range meat can be high in fat and the added growth hormones the animals are fed is stored there. Rather go for free-range beef, lamb, chicken and pork as this meat is healthier, tastier and has a more favourable fatty acid profile. Try chicken kebab, 1/2 cup steamed green veg, 1/2 cup cooked brown rice and 1/2 cup of fresh fruit juice.
   
• Sprinkle flour tortillas with herbs, bake until crisp at 200 degrees C. Spread with low-fat cottage cheese and sprinkle with chopped veg and/or beans or grilled chicken strips.
   
• Puree some butter beans with a can of artichokes, lemon juice and extra virgin olive oil. Serve with wholegrain toast.
   
• Mix together whole, drained, tinned chickpeas with crushed garlic, grated ginger, chopped chilli, lime juice and soy sauce and serve over mixed greens.
   
• Soak couscous in hot apple juice instead of water and use in salads.
   
• Toss lentils in low-fat cream cheese, creamed horseradish and chopped chives. Add some feta and olives and whatever veggies you have at hand.
   
• Toss roasted peppers with wholewheat pasta, olive oil and rehydrated sun-dried tomatoes.
   
• Spread reduced-fat cream cheese onto tortillas. Top with thinly sliced vegetables, roll up and refrigerate. Cut into pieces and secure with toothpicks.
   
• Make a pasta  prepared with broccoli, carrots, zucchini, yellow squash and Parmesan cheese, mixed in with 1 cup of low-fat cottage cheese.

• Snacks. Dip Woolies' healthier, crispy corn tortilla chips and assorted, chopped fresh vegetables into low-fat cottage cheese flavoured with chilli, coriander or chives.
   
• Nuts, especially unsalted cashews and almonds, are a great diabetic snack. Also go for low-GI popcorn, but not with too much salt or butter.

TIP: Alcohol lowers blood sugar levels, and diabetics must take this into account and eat plenty of food, preferably carbohydrates, to make sure their blood sugar levels stay steady.

If you do choose to drink alcohol (the type of diabetes you have doesn't make a difference), daily intake should be limited to one drink for adult women and two drinks for adult men; to reduce risk of hypoglycemia.

Click here for a list of low-GI foods

Click here for our tips on eating for sustained energy

DIABETIC-FRIENDLY RECIPES TO TRY

Swop white bread for multigrain or whole wheat rolls, pitas & wraps. Or try our wholemeal chapatis

 Cucumbers are said to contain a hormone that the pancreas needs to produce insulin. Try our cucumber snack with chilli and peanuts

Diabetic-friendly wholewheat pasta with tomato, basil and silky, low-fat mozzarella is quick and easy to make; allow the cheese to gently melt into the hot pasta before eating. 

Good energy abounds in red beans and sticky papino salad you can serve with grilled chicken fillets
 

Try this deliciously filling lentil-and-tomato pesto salad with roasted peppers
 

Chickpeas keep sugar levels low. Try them spiced  with a drizzle of honey
 

For a diabetic-friendly dessert try our baked ricotta tart with strawberries and a bulgur wheat crust (bulgur wheat has a low GI) 

A sensational, healthy sweet-and-savoury dish is whole pear and red onion salad
 

Stay on an even keel with couscous, feta, apricot and pomegranate salad
 

Mangoes are packed with fibre. Try Asian salmon, mango and raspberry salad