Eat To Beat Diabetes

The foods you eat and those that you avoid can have a great impact on managing diabetes and preventing the health complications associated with it. Start by removing refined sugar, grains – especially those containing gluten, alcohol, conventional cow’s milk, hydrogenated oils and GMO corn, soy and canola products.

Eat plenty of high-fibre foods with low glycemic load like vegetables, nuts, seeds, avocado and pulses. Include foods high in chromium like broccoli, green beans and raw cheese. Choose wild caught fish for anti-inflammatory omega 3 fats and choose organic poultry, meat and dairy for protein sources. Use only good quality organic cold pressed virgin oils from olives, avocadoes, coconuts, and other nuts and seeds. You can experiment with diabetic-friendly alternatives to sugar such as xylitol, erythritol and stevia to find one you like and you can try to sweeten foods naturally with fruit or cinnamon.


You can make your daily diet even tastier and healthier by adding herbs and spices that also help your body fight against diabetes-inducing inflammation.


Cauliflower And Zucchini Fritters With Yoghurt Dip (Makes around 8)

Zucchini are low in calories and high in fibre, folates and B vitamins, which means they can help stabilise blood sugars. Cauliflower is also a low-carb vegetable high in vitamins, minerals, fibre and phytochemicals so a great diabetic friendly ingredient. Add your own taste flare to the dish with anti-inflammatory herbs and spices like turmeric and garlic.



½ head cauliflower

2 medium zucchini

¼ cup coconut flour, almond flour or any gluten-free you wish

2 large eggs

½ tsp salt

¼ tsp black pepper

Coconut oil, ghee or olive oil for cooking


For yoghurt dip

1 cup plain organic yoghurt

1 small clove garlic, crushed

1 tbsp chopped fresh mint

1 tbsp chopped fresh parsley

Salt to taste

* Optional add ins – Herbs like coriander, oregano or thyme, garlic powder, spring onions, chilli, turmeric, cumin or ginger.



* Combine all the ingredients for the yoghurt dip in a small bowl and refrigerate until ready to use.

* Grate the zucchini in a food processor.

* Steam the cauliflower for about 5 minutes until just fork tender. Add the cauliflower to a food processor and process lightly until broken into small chunks. Don’t over process or it will become mash.

* Use a nut milk bag or muslin cloth to squeeze out excess water from the zucchini and cauliflower if required.

* Transfer to a bowl and add flour of your choice, eggs, salt, pepper and any other seasonings you wish. Mix thoroughly to combine. Make 8-10 small patties.