Diabetes Summer Food

As the summer heat sets in, refreshing and sweet treats like ice cream, sugary drinks, fruit juices, sodas, smoothies, chilled desserts, and fresh fruits become a go-to for staying cool. While these options offer instant relief, their high sugar, fat, and calorie content can contribute to weight gain and elevated blood sugar levels if consumed excessively. This is particularly crucial for individuals with diabetes, who need to be mindful of their intake to maintain their health.

Diabetes Summer Eating

• When the temperature rises, many people prefer to stock up on food to avoid frequent trips outside. However, having a surplus of food can lead to overeating. To prevent this, it’s best to portion meals properly or buy just enough for each serving.

• When it comes to cold beverages like smoothies and fruit juices, reducing the amount of syrup or sugar is a healthier choice. Alternatively, consume them in moderation.

• For carbonated drinks, opt for sugar-free versions if you choose to have them.

• Instead of drinking boxed or freshly squeezed fruit juices, go for chilled fresh fruits. However, be mindful of portion sizes—especially for diabetics, who should stick to about 10–15 bite-sized pieces per meal. Fruits with high water content, such as watermelon, pineapple, cantaloupe, guava, and dragon fruit, are excellent choices. Try to avoid overly sweet fruits or those coated in chili salt sugar.

• For icy desserts or sweet treats, limit the amount of added syrup or coconut milk to keep them from becoming too sugary.

During the summer, it’s essential to be mindful not only of high-sugar and high-calorie foods and drinks but also of potential foodborne pathogens that can lead to food poisoning and digestive issues. Certain foods are more prone to contamination in hot weather, including coconut-based dishes, spicy salads, fermented noodles, seafood, leftovers, food exposed to flies, and unclean water or ice.

Read Also: Taking Care of Diabetes in Ramadan

Specific dishes that carry a higher risk of gastrointestinal infections include papaya salad, fresh vegetable salads, sashimi, raw meat dishes, raw crab or horse crab salad, crab-fried rice, coconut milk-based desserts, grilled foods, and Korean barbecue.

To stay healthy, follow food safety practices such as consuming freshly cooked meals, sharing communal dishes safely, and washing hands regularly. Staying hydrated with clean water is also crucial, as excessive sweating in the summer can lead to dehydration. Additionally, limiting overly sweet, greasy, and salty foods can help maintain overall well-being and manage conditions like diabetes, high blood pressure, and digestive issues throughout the season.