Diabetes is not a life-long affliction, however, with proper lifestyle decisions—particularly in diet—it is feasible to have a healthy and fruitful life. Filipino physicians underscore that proper nutrition is not about deprivation but rather on making wiser, more regular food decisions. Whether newly diagnosed or supporting a loved one in controlling the condition, this guide provides practical advice based on local experience and cultural dietary behaviors.
Rethink Your Plate: Opt for Balance, Not Restriction
Dr. Anna Santos, an endocrinologist in Manila, recommends patients adopt the “plate method” for each meal: half vegetables, one-quarter protein, one-quarter carbs.
For instance:
- Vegetables: Ampalaya, kangkong, talbos ng kamote, or pechay
- Protein: Grilled tilapia, tofu, boiled eggs, or chicken breast
- Carbs: Brown rice, quinoa, or a small sweet potato wedged portion
This technique provides variety and maintains blood sugar levels under control.
Monitor the Sugar—Even the Sneaky Stuff
Drinks and packaged snacks contain hidden added sugars that are not immediately apparent. Filipino staples such as sweetened iced tea, powdered beverages, and even longganisa or tocino can increase blood sugar.
Dr. Carlos Lim, a diabetes specialist, suggests reading nutrition labels and making a switch to natural flavors. “Instead of soda, use infused water with cucumber or calamansi,” he advises. “And if you have something sweet, fresh fruit—but only in moderation.”
Eat Local, But Mind the Portions
To eat well doesn’t necessarily mean giving up Filipino favorites. You can still have adobo, sinigang, or tinola—just watch out for oil, salt, and portion sizes. Opt for lean meat cuts, skip frying, and fresh herbs and spices over artificial flavorings.
Filipino physicians usually advise small but frequent meals to avoid spikes or crashes in blood sugar. Combining carbs with protein or fiber maintains more stable levels throughout the day.
Continue Testing and Monitoring
Nutrition is very individualistic. One size fits all does not work with nutrition, making continuous monitoring necessary. A blood sugar test in the Philippines is common and facilitates monitoring how food influences your blood sugar level.
Once diagnosed, most patients go for a diabetes test in the Philippines to obtain a baseline, with subsequent diabetes screening in the Philippines to check on progress. Keeping a food and glucose diary will make it easier for you and your physician to make changes along the way.
A Lifelong Journey
Living healthy with diabetes is not merely managing symptoms—it’s about creating habits that foster overall well-being. With guidance rooted in Filipino culture and endorsed by your healthcare team, you can live life and enjoy food to the fullest, one balanced meal at a time.
