South African Cookbook for Diabetes. Hilda Lategan
(five times a week for 30 minutes). Going for a fast walk, a swim or cycling, exercising in the gym or attending aerobic classes are all good forms of exercise.
In the case of type 2 diabetes, insulin resistance and blood glucose control can sometimes be improved to such an extent through exercise that the use of medication can be reduced or even stopped. It has also been shown that regular exercise can lower blood pressure and triglycerides.
In type 1 diabetes, regular exercise is also important but it is only advisable if you have already achieved good blood glucose control. People with type 1 (insulin-dependent) diabetes should not exercise if their blood glucose values are higher than 15 mmol/litre because exercise can increase these values even further due to the release of glucose by the liver. The production of ketones can also be increased if insufficient glucose is released into the body cells where energy is produced. If your blood glucose levels are too low, carbohydrates with a high GI should be eaten before, during and after exercise.
Consult a dietitian to compile a suitable diet plan for you.
Pregnancy and diabetes
It is important that your diabetes should be well controlled before you fall pregnant. Because of changes in hormone levels during pregnancy, your nutritional and insulin needs will also change from time to time. Consult your dietitian regularly so that your diet can be adjusted in good time to benefit your own and your baby’s health. During this period it is particularly important to eat regularly, especially breakfast and the late-night snack. Starving yourself and skipping meals increase the risk of ketoacidosis, which can be life threatening for you and your baby. Use artificial sweeteners sparingly during pregnancy and avoid sweeteners that contain saccharine or cyclamates, because their safety during pregnancy has not been established.
Children and teenagers
The general guidelines for balanced nutrition for the growth and development of children and teenagers without diabetes also apply to those who have diabetes.
Visit the dietitian at least once a year so that the diet prescription and meal plan can be adjusted in good time to meet your child’s changing needs. Also take your child for a medical check-up at least once a year.
It is important that your child understands that a diabetic meal plan is a balanced eating pattern which has many advantages for a healthy body. Get the entire family to buy into this eating pattern and try to make meals pleasant occasions.
Put some effort into snacks and keep surprises in the freezer or cake tin. Older children can be taught how to make their own dishes and snacks. Children aged ten years and older should easily be able to prepare the recipes in this book. Children who are encouraged to prepare their own meals and snacks are being taught to take responsibility for controlling their own diabetes.
Can these dishes be stored?
Each recipe in this book has an indication of approximately how long the dish can be stored, if it needs to be stored in the fridge and if it can be frozen. The purpose of this information is to help you always have a meal or a snack available for emergencies and to plan your meals ahead of time for when life becomes hectic.
Measuring ingredients and the use of household and metric measures
If you measure ingredients accurately, you should not have problems with preparing the dishes in this cookbook. Accurate measuring cups, measuring spoons and kitchen scales are available commercially. A medicine spoon or baby bottle also works well when you need to measure small quantities such as a small amount of vinegar or oil. Shakers with volume indicators and lids that seal tightly are also readily available in most shops. The lid seals tightly and all you need do is to shake the mixture instead of having to beat it with a whisk, which also means fewer dirty dishes to clean.
You should find the following conversion table useful:
| Metric measure | Household measure | Metric measure | Household measure |
| 1,25 ml2,5 ml5 ml10 ml12,5 ml15 ml | ¼ teaspoon½ teaspoon1 teaspoon2 teaspoon1 dessertspoon3 teaspoons | 15 ml60 ml80 ml125 ml190 ml250 ml | 1 tablespoon¼ cup⅓ cup½ cup¾ cup1 cup |
Abbreviations
| ADSA | Association for Dietetics in South Africa |
| °C | degrees Celsius (metric unit of temperature) |
| CHO | carbohydrate |
| Chol | cholesterol |
| g | gram (metric unit of mass) |
| GI | glycaemic index |
| HDL | high-density lipoprotein (the “good” cholesterol carrier, which keeps blood vessels clean) |
| kg | kilogram (metric unit of weight) |
| kJ | kilojoule (metric unit of energy) |
| LDL | low-density lipoprotein (the “bad” cholesterol carrier, which clogs blood vessels) |
| med | medium |
| mg | milligram (metric unit of weight) |
| ml | millilitre (metric unit of volume) |
| mm | millimetre (metric unit of length) |
| MUFA | monounsaturated fatty acid |
| PUFA | polyunsaturated fatty acid |
| SEMDSA | Society for Endocrinology, Metabolism and Diabetes in South Africa |
| SF | saturated fats |
Breakfast dishes and drinks
Breakfast is essential because it often determines how successful you will be in managing your blood glucose for the rest of the day. If you have a healthy breakfast, you will probably not be ravenously hungry by 10 o’clock and might also then have higher energy levels and an improved ability to concentrate.
Breakfast may consist of a fibre-rich cereal or porridge with milk and a portion of fruit, or you could enjoy a sandwich or toast combined with protein such as egg, cheese or baked beans in tomato sauce.
A homemade muffin with fresh fruit and a bowl of yoghurt offers an easy solution for a packed meal or breakfast on the run when time is of the essence.
You could also prepare a tasty breakfast smoothie from the ingredients that usually form part of your breakfast, such as breakfast cereal, milk and fruit.
Breakfast dishes
Maltabella porridge with Milo
Makes 2 portions
| NUTRITIONAL ANALYSIS PER PORTION (± 125 ml): | ||||
| 334 kJ | 12,7 g CHO | 3,9 g protein | 1,1 g fat | 0,4 g MUFA0 |
| 0,3 g PUFA | 0,4 g SF | 1,6 g fibre | GI is low (59). | |
| One portion equals: 1 starch. | ||||
60 ml sorghum porridge (Maltabella)
15 ml oat bran
10 ml Milo
125 ml fat-free milk
125 ml boiling water
1.In the microwave: Mix the Maltabella, bran, Milo and a little of the milk into a smooth paste. Stir the remaining milk and the boiling water into the mixture. Microwave for 5 minutes on 100% (high) power. Stir with a balloon whisk every minute after the first 2 minutes to prevent lumps.
2.On the stove: Make the paste as described in step 1. Bring the remaining milk and water to the boil in a heavy-based saucepan. Stir the paste into the boiling liquid and simmer for 5 to 8 minutes over low heat until thick and cooked. Stir frequently to prevent lumps and burning.
WILL IT KEEP?
Yes, the porridge can be kept in the fridge for 24 hours.
MENU IDEA
125 ml Maltabella porridge with Milo
125 ml fat-free milk
This combination lowers the GI to 54.
SUGGESTIONS TO LOWER THE GI OF MALTABELLA PORRIDGE
When sorghum porridge is cooked in the normal way with water only, it has a high GI. “Sour” porridge, on the other hand, has a somewhat lower GI. Sour porridge is made with