Simple Eating Tips for Diabetes Management: Stay Mindful and Healthy.
There’s plenty of confusing and conflicting information out there when it comes to good nutrition, particularly when you have diabetes.
And while everyone’s nutrition needs are slightly different, there are some basics that almost everyone will benefit from.
Vegetables: Aim to fill half your plate at meals with a variety of different types and colours
Vegetables have a wide range of health benefits. Yet the latest Australian dietary survey found that only 8% of Australian adults were eating the recommended five serves per day. Studies have shown that eating more vegetables, particularly the green leafy variety, can lower the chances of developing diabetes and may reduce the risk of complications and mortality in those who have diabetes. Vegetables are high in fibre, vitamins, minerals and antioxidants, and the non-starchy variety are low in energy and carbohydrate so will have little impact on blood glucose levels or weight. Whether raw or cooked, fresh or frozen, incorporate a variety of different vegetables into your meals each day.
Fruit: aim for 2-3 serves per day
While fruit contains natural sugars, this doesn’t mean it’s off the menu when you have diabetes. In fact, eating more fruit has been associated with a reduced risk of developing type 2 diabetes, and in those with type 2 diabetes, restricting fruit has แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ been found to have no impact on weight or HbA1c levels (a measure of average blood glucose levels over the past 2-3 months). The sugars in fruit come along with dietary fibre, vitamins and minerals, and most fruits have a low to moderate glycaemic index (GI), meaning they don’t raise blood glucose levels quickly. Fruit makes the perfect sweet snack or dessert. But stick to whole fruits rather than fruit juice, where the fibre is removed and it becomes easy to over-consume.
Minimally processed wholegrains: choose these over refined grains
Many studies have shown that eating high fibre wholegrains can help to lower the risk of type 2 diabetes and heart disease. They also have benefits for weight management. The key is choosing minimally processed wholegrains which provide dietary fibre, important nutrients and have a lower GI, so won’t spike blood glucose levels the way more refined grains will do. Good choices include traditional or steel cut rolled oats, pearl barley, quinoa, freekeh, cracked wheat (burghul), dense wholegrain breads and lower GI varieties of brown rice.
Nuts: include a handful each day
Nuts are a rich source of healthy fats, dietary fibre, plant sterols, antioxidants, vitamins and minerals and it’s the combination of these beneficial nutrients that’s likely to be responsible for their health benefits. Research has shown that regular nut consumption can reduce the risk of type 2 diabetes, improve blood glucose levels, improve blood fats, reduce heart disease risk and assist with weight management. Choose them as a healthy snack, sprinkle on your breakfast cereal or add to meals such as salads and stir-fries.