Diabetes is a condition in which your body does not produce enough insulin, the hormone that carries sugar into one's cells to be used for energy. With little or no insulin, blood sugar levels become too high. According to the International Diabetes Federation (IDF), diabetes affects 246 million people worldwide and often people aren't aware that they are diabetic.

There are two types of diabetes: Type 1 diabetes is usually diagnosed in children and teens and they require insulin to manage their blood sugar levels. Type 2 diabetes usually presents itself in overweight adults with a sedentary lifestyle and they often require some medication. The IDF notes that "up to 80% of Type 2 diabetes is preventable by adopting a healthy diet and increasing physical activity".

Healthy eating and exercise can go a long way in managing both types of diabetes. Overall you should aim for:

• Regular small meals throughout the day
• Foods with a high fibre content
• Plenty legumes, fruits and vegetables

These basic guidelines will help you choose types of foods to better manage your diabetes:

Carbohydrates are a source of energy, as well as fibre. A high-fibre food helps to slow down the release of sugar into the bloodstream, so choose whole-wheat or wholegrain options whenever you can. Wheat, barley, oats and seeded breads are excellent sources of fibre. Look for carbohydrate products marked Low GI, as they have a small, gradual effect on blood sugar levels, so try to choose them as often as possible to keep your blood sugar levels stable throughout the day. Starchy vegetables, such as potatoes and sweetcorn, have quite a bit of carbohydrate in them, so make sure you add some non-starchy vegetables to your meals as well. Opt for sweet or baby potato instead of the usual potatoes. Try these sweet potato slices.

Aim to have some protein with each meal or snack as it makes your meal more sustaining. Choose the lower fat options such as poultry without the skin, extra lean beef or pork, baked/steamed fish, tuna in brine, as well as ostrich. Low fat meals are a better option, especially for Type 2 diabetics who may want to lose some weight.

Lentils, peas, chickpeas and dried beans are an excellent source of plant protein and are high in fibre. They can be added to stews, soups, rice, curries, or salads. Try this lentil salad.

Some nuts and seeds are also excellent sources of mono-unsaturated fats. They can be added to salads, breakfasts or eaten as part of a snack. Eggs, eaten at most twice a week, are also good sources of protein. Instead of frying them, boil, poach or scramble them.

Fruit and vegetables are fibre-rich and contain antioxidants. Keep the skin on your fruit as it keeps the fibre content high. Non-starchy vegetables are high in fibre and low in carbohydrate. Try to eat at least 5 portions of various fruit and vegetables a day. The greater the variety, the greater your intake of various vitamins and minerals. Make sure you have some Vitamin C-rich options too, such as citrus fruits, guavas, tomatoes and dark green vegetables. Fruit juice is high in natural sugar, so try to drink less of it or dilute it with water.

Look out for dairy products that are labelled reduced fat, fat free or low fat. Start to gradually replace your full-fat milk with 2% milk, and then eventually with fat free or skimmed milk. Cream and cream cheeses are rich in saturated fat, so try to use cottage cheese or plain yoghurt instead. Take a look at this recipe for a tasty yoghurt and melon dessert.

• There is no need to cut out sugar completely. Rather aim to lower your intake of very sweet foods and drinks.
• Make sure that your snacks and meals are substantial enough to give you sustained energy so that you can avoid large or sudden changes in your blood sugar levels.
• It's not necessary to only buy diabetic products. It's better to eat a variety of foods that are high in fibre.
• Be physically active every day - it helps in the management of diabetes and body weight.

While it's important to remember that all foods can be a part of healthy nutritious eating, try to make healthier choices every day and ensure that you are eating a variety of foods.

For more information about diabetes, go to the Diabetes Association of South Africa's website: www.diabetessa.co.za or the International Diabetes Federation website: www.idf.org