Diabetic Friendly Foods and Recipes

If you're managing diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute,  New York. Things like lollies and soft drink can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. 

Some foods you should try and avoid (as they have a high GI value - see more about GI below) include:

• white rice (substitute for brown or basmati)
• white pasta (have small servings)
• dried fruit
• juices and smoothies
• pretzels
• fries
• white breads
• dry biscuits
• soft drinks
• blended coffees

If there is something here that you love, then just be aware of portion control, and enjoy once in a while. :)

Foods which can help lower blood sugars include:

• nuts
• legumes
• avocado
• greek yoghurt
• grains
• eggs
• garlic
• green tea
• most green veggies

What exactly does GI mean?

Carbohydrate is an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.

So check with your health professional as to what is best for you - everyone is different, so what works for someone may not be best for you.