Low Glycaemic Index Foods, Facts not Fads pt 4

Low Glycaemic Index Foods

(Facts not Fads part 4)

Low glycaemic index foods are those that have a slower and more gradual effect on blood sugar levels when consumed. These foods are often recommended for individuals with diabetes or those looking to manage their blood sugar levels.

More and more people are being diagnosed with Pre-Diabetes and Type 2 Diabetes, but the good news is, it can usually be controlled with a strict Low GI diet. Sometimes medication is prescribed in conjunction with a healthy diet, weight control and exercise regime, to keep blood sugars under control.

Here are a few facts about Type 2 Diabetes :-

1. Prevalence: Type 2 diabetes is the most common form of diabetes, accounting for approximately 90-95% of all diabetes cases.
2. Insulin Resistance: It is characterized by insulin resistance, where the body’s cells do not respond effectively to insulin, a hormone that regulates blood sugar.
3. Risk Factors: Risk factors for Type 2 diabetes include genetics, obesity, physical inactivity, and an unhealthy diet high in sugars and saturated fats.
4. Age: Type 2 diabetes is often diagnosed in adults, but it can occur at any age, including in children and adolescents.
5. Symptoms: Common symptoms may include increased thirst, frequent urination, unexplained weight loss, fatigue, and blurred vision. However, some people may have no noticeable symptoms.
6. Blood Sugar Control: Managing blood sugar levels is crucial in Type 2 diabetes. This can often be achieved through lifestyle changes such as a balanced diet, regular exercise, and medication when necessary.
7. Complications: If not managed, Type 2 diabetes can lead to various complications over time, including heart disease, stroke, kidney problems, nerve damage (neuropathy), and eye problems (diabetic retinopathy).
8. Monitoring: People with Type 2 diabetes typically need to check their blood sugar levels regularly using glucose meters or continuous glucose monitors.
9. Treatment: Treatment options may include oral medications, injectable medications, insulin therapy, and lifestyle modifications.
10. Prevention: Type 2 diabetes is often preventable or manageable through lifestyle changes, such as maintaining a healthy weight, staying physically active, and adopting a balanced diet.
11. Regular Check-Ups: Routine medical check-ups and monitoring are essential for people with Type 2 diabetes to track their health and adjust treatment plans as needed.

Remember that Type 2 diabetes is a manageable condition, and with proper care and lifestyle changes, many individuals with this condition can lead healthy and fulfilling lives. If you recognise some of the symptoms listed or have a family history of Diabetes, please make an appointment to see a healthcare provider.

 

As stated above, diet is important to control Diabetes. We are told to cut down drastically on carbohydrates, sugary food and processed food but we need to know what we CAN eat.

The list below includes common foods with a low glycaemic index and suitable for diabetics.

Also, we are told to eat regularly to keep blood sugars stable, but it’s not always easy to grab a suitable snack. However, I have included some ideas for snacks to have available at short notice between meal times.

Here is a list of some common foods with a

LOW GLYCAEMIC INDEX

 

• Non-Starchy Vegetables:
• Leafy greens (e.g., spinach, kale, lettuce)
• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Cabbage
• Brussels sprouts
• Carrots
• Sweet Potatoes

 

• Legumes and Pulses:
• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Pinto beans

 

• Whole Grains:
• Steel-cut oats
• Quinoa
• Barley
• Bulgur
• Whole wheat pasta
• Whole grain bread (with no added sugars)

 

• Fruits (in moderation):
• Cherries
• Apples
• Pears
• Berries (e.g., strawberries, blueberries, raspberries)
• Kiwi

 

• Dairy Products:
• Greek yogurt (unsweetened)
• Milk (low-fat or skim)

 

• Nuts and Seeds (in moderation):
• Almonds
• Walnuts
• Flaxseeds
• Chia seeds

 

•  Seafood:
• Salmon
• Trout
• Tuna
• Sardines
• Shrimp

 

•  Dairy Alternatives:
• Unsweetened almond milk
• Unsweetened soy milk

 

• Herbs and Spices (for flavour):
• Cinnamon
• Turmeric
• Basil
• Oregano
• Garlic

 

• Condiments and Flavourings (in moderation):
• Olive oil
• Balsamic vinegar
• Mustard
• Soy sauce (reduced-sodium)

 

 

Snack Options With Low Glycaemic Index Foods

Snacking can be a part of a healthy diet, especially when you choose snacks with a low glycaemic index (GI). Low-GI snacks can help stabilize blood sugar levels and offer sustained energy. Here are some snack options with a low GI:

1. Greek Yogurt: Opt for plain, unsweetened Greek yogurt, which is high in protein and has a low GI. You can add berries or a drizzle of honey for flavour.
2. Hummus with Vegetables: Hummus made from chickpeas has a low GI. Dip sliced cucumbers, carrots, bell peppers, or celery into the hummus for a satisfying snack.
3. Nuts: Almonds, walnuts, and cashews have a low GI and are rich in healthy fats and protein. Just be mindful of portion sizes because nuts are calorie-dense.
4. Cheese: String cheese, cottage cheese, or small portions of other low-fat cheeses can make for a low-GI snack.
5. Hard-Boiled Eggs: Eggs are a great source of protein and have a low GI. Sprinkle a bit of salt and pepper for flavour.
6. Berries: Berries like strawberries, blueberries, and raspberries have a low GI and are packed with antioxidants and fibre. You can eat them fresh or add them to yogurt.
7. Edamame: Steamed edamame (young soybeans) is a low-GI snack that’s rich in protein and fibre.
8. Oatmeal: A small serving of plain, steel-cut oats with a dash of cinnamon can be a filling and low-GI snack.
9. Cherry Tomatoes: These small tomatoes are a tasty and low-GI snack. You can sprinkle them with a bit of salt and pepper.
10. Avocado: Avocado slices or guacamole with whole-grain crackers or vegetable sticks are a nutritious, low-GI snack.
11. Popcorn: Air-popped popcorn without added sugar or butter is a whole-grain snack with a relatively low GI. Be mindful of portion sizes.
12. Cottage Cheese with Fruit: Combine low-fat cottage cheese with sliced peaches, pineapple, or another low-GI fruit for a sweet and savoury snack.
13. Seeds: Chia seeds and flaxseeds are low-GI options that you can sprinkle on yogurt or mix into a smoothie.
14. Cucumber Slices with Tzatziki: Dip cucumber slices into tzatziki sauce, which is made from yogurt and cucumber, for a refreshing, low-GI snack.
15. Veggie Sticks with Guacamole: Enjoy sliced bell peppers, cucumber, or carrot sticks with homemade guacamole.

It’s important to note that the GI of a food can vary depending on factors like ripeness, cooking methods, and food combinations. Combining low-GI foods with other low-GI foods can help create balanced, blood sugar-friendly meals. Additionally, portion control and mindful eating are important aspects of managing blood sugar levels, even when consuming low-GI foods.

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