Some Healthy Tips for Diabetes Patient
1. The ideal meal: Aim for half vegetables/salad,
quarter lean protein and quarter low GI carbohydrate.
- Vegetables/salad – aim to eat at least five serves of vegetables every day preferably with three or more different colours.
- Protein – good sources include lean meat, skinless chicken, fish, seafood, eggs, milk, yoghurt, cheese, legumes or tofu.
- Lower GI carbs – low GI white rice, instead have oats, whole wheat, barley, etc.
2. Go grainy: Choose grainy breads (where you can
actually see the grains) over white bread.
3. Get a good start: Replace highly processed
breakfast cereals with natural muesli, traditional porridge oats or cereals
that carry the GI Symbol.
4. Love legumes! Include legumes like beans, lentils
and chickpeas in your meals two or three times a week, or more often if you are
a vegetarian.
5. It’s all about combinations: You don’t need to completely
cut out high GI options – the trick is to combine them with low GI options to
achieve a moderate GI.
Additionally, certain acids help to lower the GI of
certain foods. Try vinegars on salads, yoghurt with cereal and lemon juice on
vegetables.
6. Smart Snacking: When it comes to snacking, go for
fresh fruit, dried fruit, nuts and yoghurt. Avoid refined flour products like
cookies, crackers and biscuits.
7. Wonderful Water: Make water your first choice.
Avoid sugary drinks.
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