Food and Diabetes : Top Tips

culled from:tescohealthandwellbeing.com

Glycemic index (GI)

Diabetes is a lifelong condition that causes a person’s blood glucose level to become too high. It's estimated that 1 in 20 people in the UK have diabetes, with up to 90% having type 2. The glycemic index (GI), measures by how much a carbohydrate-containing food increases blood glucose. All foods are measured against a reference food, normally white bread or glucose. The higher the Gi value, the more it will increase your blood glucose levels. The Gi of a food will change depending on whether it’s eaten alone or with other foods, so by combining low, medium and high Gi foods you can help to balance the effect on your blood glucose levels.

Portion sizes

Planning out the Gi foods in your meal will help you to manage your blood glucose levels, however it does not represent portion sizes. Portion size is also very important in managing blood glucose levels and losing or maintaining weight. Tailor your meals to suit your own preferences and lifestyle, and you will be able to manage your blood glucose and weight management goals.

Simple swaps

For good health, it is recommended to consume 3 – 5 servings of non-starchy vegetables everyday, and those with diabetes need to reach this minimum daily. By having these foods in your daily meals you will be getting the fibre, vitamins and minerals your body needs. Diabetics can be at an added risk of developing heart disease and stroke, so you should limit your intake of red meat as this can contain a lot of saturated fats. Have a look at the simple swaps you can make to help you to reach your goals when managing type 2 diabetes.

Swap this	For this
White bread or bagels	Whole wheat or wholegrain bread
Quick oats, cornflakes or puffed rice	Oatmeal (rolled or steel-cut), oat bran, muesli (avoid cereals with added sugars)
Canned veggies (contain lots of sodium), veggies cooked in butter/cheese sauces	Non starchy veggies like onions, peppers, green beans, lettuce or tomatoes
Processed fruit juices, fruits is sugar or syrup	Whole fruits (processing loses lots of the fruits’ natural vitamins & minerals)
Fried meats, higher fat content meats (ribs, sausages, ground beef etc)	Baked or grilled meats, lean meats (turkey, chicken breast, fillet steak etc)
Full fat milk, cheeses and yoghurts	Lower fat versions but always read the label for sugar content as low fat products can sometimes contain added sugars