Diabetic Dietary Strategy
Diabetic diet strategy differ from person to person as a result of our every day nutritional needs and type of diabetic issues an individual suffers.
A diabetic diet strategy involves the use of food to control blood sugar level and to achieve a healthy lifestyle. The common diet strategy includes:
- Consume low GI carbohydrate food to achieve a more stable blood sugar level
- Choose food which is low in saturated and trans fat, cholesterol, salt and sugar
- Eat plenty of fresh colorful vegetables and fruits rich in nutrients, antioxidants and photochemical
- Prefer high complex carbohydrate food
- Moderate consumption of alcohol
- Moderate amount of lean meat
Glycemic Index (GI)
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Low GI foods – Glycemic Index less than 55
Dairy Products – low fat milk and yogurt if not lactose intolerant
Certain Fruits – cherries, grapes, grapefruit, peaches, plums, apples, pears and oranges.
Legumes – fresh cooked black-eyed beans, chickpeas, kidney beans, lentils and soy beans.
Non Starchy Vegetables – asparagus, bok choy, broccoli, cabbage celery, lettuce, mushroom, pepper, spinach, sweet potato, tomatoes and green pepper.
Medium GI foods – Glycemic Index 55 to 70
Canned legumes, frozen peas.
Sweet potatoes and yams.
Whole grain cereals.
High GI foods – Glycemic Index more than 70
Grain and starches, pasta, bread, bagel cereals, potatoes and all processed food in general.
Candy, honey and table sugar.
Grain based snacks – corn chips, cookies etc.
Prepared cereals – corn flakes, muesli, instant cereals.
Certain fruits – bananas, raisins and most fruit juice.
Starchy vegetables, potatoes and corn.
What are the Benefits of the Glycemic Index?
Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
- Low GI diets help people lose and manage weight
- Low GI diets increase the body’s sensitivity to insulin
- Low GI carbs improve diabetes management
- Low GI carbs reduce the risk of heart disease
- Low GI carbs improve blood cholesterol levels
- Low GI carbs can help you manage the symptoms of PCOS
- Low GI carbs reduce hunger and keep you fuller for longer
- Low GI carbs prolong physical endurance
- High GI carbs help re-fuel carbohydrate stores after exercise
How to Switch to a Low GI Diet
The basic technique for eating the low GI way is simply a “this for that” approach – ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
- Use breakfast cereals based on oats, barley and bran
- Use breads with wholegrains, stone-ground flour, sour dough
- Reduce the amount of potatoes you eat
- Enjoy all other types of fruit and vegetables
- Use Basmati or Doongara rice
- Enjoy pasta, noodles, quinoa
- Eat plenty of salad vegetables with a vinaigrette dressing