I’m reading a lot of
conflicting information
about grains – are they
something I should be^
eating more or less of
if I have diabetes?
Despite some of the claims,
grains per se are not bad, or
something you need to avoid
when you have diabetes. But not
all grain foods are created equal
when it comes to our health and
the key is choosing the right ones.
Highly processed or refined
grains, including white bread,
white rice, many puffed and
flaked breakfast cereals and
crackers and most processed
snack foods, are typically low in
fibre, nutrient-poor and have a
higher glycaemic index. These are
the grains to avoid or minimise.
Instead, choose minimally
processed wholegrains, which
are higher in fibre, have a lower
glycaemic index and provide
nutritional and health benefits,
including a reduced risk of type 2
and heart disease. These include
foods such as traditional rolled
oats, breads with lots of intact
grains and wholegrains such
as barley, freekeh, quinoa and
burghul (cracked wheat).I know I’m supposed to
eat low-GI foods, but
what exactly is GI?
The glycaemic index (or GI for
short) is essentially a way of
‘ranking’ carbohydrate foods
according to the speed at which
they cause our blood glucose
levels to rise and fall. When
we eat, carbs are broken down
during digestion into glucose
and provide the body with
energy. But different carbs have
different effects on our blood
glucose levels. Some are more
quickly digested and absorbed
(which we refer to as high GI),While processed, high-sugar cereal and white toast with butter and
jam aren’t healthy options, neither are fried eggs and bacon, due to the
high saturated fat content and the nitrates found in bacon and other
processed meats. Both are linked with an increased risk of heart disease.
A better option would be a poached egg with a slice of wholegrain toast
and a side of vegies such as spinach, mushrooms and grilled tomato.No bacon? But isn’t bacon
and eggs a better breakfast
option than toast or cereal?
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