Living with diabetes doesn’t mean giving up the joy of food, especially in a country as culturally rich as South Africa. Food is deeply woven into our heritage and the beauty of our diverse cuisines is something to be savoured. According to Chantelle van der Merwe, a registered dietitian passionate about diabetes management, people living with diabetes can still enjoy their favourite traditional foods while keeping their blood glucose levels in check.
Men’s Health recently sat down with Chantelle to discuss how managing diabetes can be simpler, more personalised and even enjoyable with the right approach. She shares her insights into balancing South African cuisine and maintaining health, offering practical advice for those with diabetes.
Celebrating Our Heritage through Food
From pap and roosterkoek to amadumbe and braai broodjies, South Africans love their carbs. But when you’re living with diabetes, managing the impact of these beloved foods on your blood sugar levels becomes a priority. “The key isn’t in giving them up; it’s in understanding how to enjoy them in a way that supports your health,” says Chantelle van der Merwe.
Diabetes management doesn’t have to limit your life or make you feel deprived of these cultural staples. With the right guidance, you can enjoy them all—yes, even your mom’s famous potato salad or a freshly made roti. “The goal isn’t to eliminate carbs from your diet but rather to learn how your body responds to them and make adjustments accordingly,” Chantelle explains.
The Power of Personalised Diabetes Management
Each person’s experience with diabetes is unique, and your treatment plan should reflect that. “It’s sad when I hear clients say they ‘cheated’ because they ate pap or a braai broodjie. There’s no need for guilt. Instead, we focus on how to adjust their meals and treatment plan for better glucose control,” says Chantelle.
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Managing diabetes is all about understanding your body. Did your blood sugar spike after eating rice or roti? That’s a signal to adjust your portion size or treatment next time. “Personalised diabetes management helps you take control, making it less overwhelming and more about enjoying life,” she adds.
Facing Diabetes Distress
Diabetes can be tough to manage, and for some, it leads to “diabetes distress.” This emotional fatigue comes from the constant monitoring and perceived restrictions. But remember, you’re not alone. “The right support from your healthcare team, family and friends can make a huge difference in alleviating the burden,” says Chantelle.
A Game Changer: Continuous Glucose Monitoring
One tool that has revolutionised diabetes management is the Continuous Glucose Monitor (CGM), like the FreeStyle Libre 2 sensor. “This technology provides minute-to-minute glucose readings on your smartphone, without the need for frequent finger pricks,” Chantelle explains. This allows both you and your healthcare team to track how factors like food, stress, and activity affect your glucose levels throughout the day.
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By analysing this real-time data, “we can better understand your body’s glucose trends, making personalising your treatment even more effective,” says Chantelle. Clients often feel empowered when they can track their glucose levels in real time and make informed decisions about their health.
Enjoying Traditional Foods Mindfully
“Yes, you can still indulge in your favourite malva pudding or koeksisters. The key is balance,” Chantelle emphasises. Portion control and understanding how your body responds to different foods will help you enjoy these treats without feeling like you’re jeopardising your health.
Choosing high-fibre, low-GI carbohydrates can help keep your glucose levels stable. “Life is all about balance, and occasional indulgence doesn’t mean failure—it’s part of enjoying your cultural heritage,” she says.
Taking Responsibility and Celebrating Diversity
Ultimately, diabetes management is about taking ownership of your health. “Daily glucose monitoring, especially with the help of sensing technology, bridges the gap between you and your healthcare team,” Chantelle says. The more you understand how your body responds, the more empowered you become to make informed choices.
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“As we celebrate South Africa’s cultural diversity, let’s also recognise that there’s no one-size-fits-all approach to managing diabetes. Whether you choose to enjoy carbs or not, the focus should always be on what works for you,” she concludes.
Remember, you are not defined by diabetes. You are defined by the richness of your heritage and the joy of sharing it with others.
