Diabetes has become one of the most common non-contagious diseases in Hong Kong.

Currently, there are about 700,000 people with diabetes in Hong Kong, i.e. about 10% of the total population (1 in 10 people have diabetes). The number of people with diabetes is increasing rapidly, and it is beginning to affect a younger generation.

There are many factors that lead to diabetes, and some can be reversed with self-induced habit changes such as weight management, modification of dietary habits and increase in physical activity.

Studies have shown that proper dietary modification can help prevent or delay diabetes by keeping blood glucose at or near normal levels, and Humansa’s team of dietitians recommends the following ways to prevent diabetes:

• Eat three meals at regular intervals including “low glycemic index” foods
• Choose high-fiber, unprocessed carbohydrates such as whole grains, legumes and fruits
• Cutting out carbohydrates completely is unnecessary; simply reduce your total intake and control the portion size of each meal
• Choose high quality proteins such as chicken, lean beef, lean pork, fish and beans
• Eat more vegetables
• Choose and intake the right amount of good fats and avoid trans fats and saturated fats
• Avoid refined sugar foods, such as desserts, cakes, candies, and sugar-sweetened sodas
• Maintain an ideal body weight (BMI 18.5-22.9 kg/m²) and do not consume too many calories

The above information is for reference only. If you would like to know more, or would like to customize a diet plan that suits your needs, please feel free to contact us.