| When you are contemplating your diet for diabetes | | | | Reduce the fat by cutting back on the meat content |
| foods to eat, you shouldn't just focus solely on the low | | | | and substitute with kidney beans, lentils, etc. |
| glycemic foods as your selection process. You need | | | | * Flour: |
| to look at the carbohydrates you are going to be | | | | Try and avoid bakery products. They are generally all |
| consuming, and where possible look to replace one of | | | | made with highly processed highly refined white flour |
| these high carbohydrate foods with a low glycemic | | | | which is quickly digested and quickly absorbed. For |
| food carbohydrate (for example replace normal potato | | | | these types of foods, eat them sparingly, and make |
| with sweet potato, replace a high GI breakfast cereal | | | | sensible choices with those containing higher fiber |
| with a low GI breakfast cereal, and swap instant par | | | | options, or added fruits, nuts, grains, etc |
| boiled rice with basmati rice). | | | | * Fruits: |
| You need to remember that all of the 3 food types | | | | Fruits are all good for you nutritionally, but to keep your |
| are important for a balanced diet; protein, | | | | GI index values low to moderate avoid the tropical |
| carbohydrate, and fat. Diabetics need to avoid high | | | | fruits, like melons, pineapple, etc, and go for the more |
| protein diets due to their adverse effects on kidneys | | | | temperate climate fruits, apples, cherries, apricots |
| and kidney function, and they also need to avoid the | | | | * Meats: |
| high carbohydrate diets, as this too will lead to other | | | | Eat lean meats, removing the skin or excess fats, and |
| complications. The key to success for the diabetes | | | | when making meat patties, or meat loaf, add beans, |
| diet plan is balance and moderation, and keeping a | | | | rolled oats and cooked lentils to add bulk, and fiber |
| focus on the GI quality of your foods. This will in | | | | * Potatoes: |
| combination reduce the overall GI values of your diet. | | | | Reduce the glycemic impact of potatoes by eating |
| Below are a few hints to help you to reduce the | | | | smaller portions of potatoes, and wherever possible |
| overall glycemic index value of your everyday foods; | | | | substitute with sweet potatoes for a lower GI |
| * Breads: | | | | * Rice: |
| Choose varieties like the slow fermented 'sourdough', | | | | Use lower GI rices where you can (Basmati, Brown), |
| or the heavier wholegrain breads. | | | | and avoid the high GI rices (Jasmine, Glutinous) |
| * Breakfast Cereals: | | | | * Soups: |
| Many of the commercially available breakfast cereals | | | | Soups make a great filling meal. Add as many |
| are highly processed and also have high GI values. | | | | vegetables, and legumes as possible |
| Read the ingredients of your preferred choice, and | | | | * Sugar: |
| select the variety with the least processing and the | | | | Have sugar in moderation. Sugar has a moderate GI, |
| least added sugar. Rolled Oats, or Porridge is a good | | | | but can be substituted with honey which has a lower |
| option. | | | | GI in places to sweeten dishes. |
| * Casseroles: | | | | |