2019-11-01 Diabetic Living Australia

T H U R S DAY F R I DAY S AT U R DAY

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The importance of ensuring you

have a good balance of healthy gut

bacteria (probiotics) to promote a

healthy immune and digestive system

is well known and spoken about these

days. However new research suggests

that it is equally important to ensure

you are feeding your healthy gut

bacteria the right fuel to help you

reap the full health benefits.

Prebiotics are a type of fibre and

resistant starch that, when eaten,

make their way to the large intestine

undigested, where they then act

as fuel to stimulate the growth or

activity of our healthy gut bacteria.

Research suggests a diet high

in prebiotics may not only help

to promote a healthy immune

and digestive system, but may

also improve your mood, increase

insulin sensitivity and improve

blood glucose level management.

Aim to include a range of prebiotic

containing foods each day, such as:

• Cooked, cooled and
  reheated potato or pasta


• Asparagus, leek, onion,
  garlic, fennel, peas,
  snow peas, Jerusalem
  artichoke, chicory


• Green banana,
  nectarines


• Barley, oats, wheat bran


• Nuts


• Lentils, chickpeas, red
  kidney beans, baked beans ■

Prebiotic

power

have a couple of alcohol-free days a week

Always discuss your exercise plans with your doctor first

depending on your exercise levels

Berry omelette

(page 69)

Green eggs

(page 77)

Breakfast smoothie

(page 70)

30g unsalted

mixed nuts

175g tub diet

yoghurt

Salmon, sesame

& asparagus

open sandwich

(page 77)

1 slice wholegrain

toast topped with

3 Tbsp reduced-fat

ricotta

Three bean spring

minestrone

(page 58)

Pumpkin, chickpea,

feta & pickled

radish salad

(page 57)

1 cup vegie sticks

with 2 Tbsp

hummus

1 piece 1½ cups fruit salad

fresh fruit

Broccoli, prawn and

mushroom stir-fry

(page 26)

Pictured above

Steak & Vietnamese

noodle salad

(page 77)

Pictured above

Black bean and

vegetable burrito

bowl (page 24)

Pictured above

2 kiwifruits & 100g

diet yoghurt

Panna cotta with

apricots (page 81)

1 Bulla Mini Frozen

Yoghurt

diabetic living NOVEMBER/DECEMBER 2019 89