Eating Guide
- The first is the carbohydrate content, which is important in terms of
blood glucose management.
- Choose foods with low or medium GI index. Our easy to read charts will help you.
- Enjoy a variety of foods.
- Emphasize cereals, breads and other whole grain products, vegetables
and fruit.
- Choose lower-fat dairy products, leaner meats and food prepared with
little or no fat.
- Limit salt, alcohol and caffeine.
- Choose foods that are baked, broiled, poached or steamed; for example,
a boneless, skinless chicken breast served with lemon juice.
- Stir-fried foods can be low in fat or high in fat if lots of oil is used
in the cooking process.
- Choose foods that enable you to control what you add to them. For example,
choose a baked potato instead of mashed potatoes. With the baked potato,
you can add toppings to keep it a low-fat choice, whereas mashed potatoes
may already have butter, oil or cream added to them, making them very high
in fats and oils.
- Add condiments like mustards and vinegar, lemon juice and seasonings
(pepper, garlic, onions) for flavour.
- Don't skip your starch unless you are saving it for a small dessert.
- Sugar & Spice - Cinnamon: A recent study has shown that taking less than
a teaspoon of cinnamon a day, produced an approximately 20% drop in blood
sugar in a group of volunteers with Type 2 diabetes; cholesterol and triglycerides
were lowered as well. When daily cinnamon was stopped, blood sugar levels
began to increase. For more information on cinnamon and its benefits, see The World's Healthiest Food.
(Khan et al. 2003)
Reference
Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes.
Diabetes Care. 2003 Dec;26(12):3215-8.
