while others break down slowly,
gradually releasing glucose into
the bloodstream (this is known
as low GI).
And why is GI so
important?
Eating foods with a lower GI can
help with diabetes management,
by reducing the rise in blood
glucose levels after eating.
Low-GI diets may also lower
the risk of developing type 2,
help to lower LDL cholesterol
levels and reduce heart disease
risk, reduce the risk of some
types of cancer and also assist
with weight management by
keeping you fuller for longer.
What about
vegan? Thisseems to be
becoming more
popular...
Research has shown those
who follow a vegan diet
have lower weight and are
less likely to develop type 2
compared with meat eaters.
In fact, in one large study, the
vegan diet group had half the
risk of diabetes compared
with the meat eaters, even
after controlling for weight. In
those who already have type
2, low-fat vegan diets have
been shown to lower blood
glucose levels, blood fats and
weight significantly more
than a standard diabetes-
friendly diet, and many more
of those on a vegan diet were
able to stop taking diabetes
medication. But, a vegan diet
isn’t necessarily healthy –
there are lots of processed,
nutrient-poor vegan foods. To
reap the benefits, it’s crucial to
focus on a whole-food, plant-
based diet with legumes,
wholegrains, nuts, seeds,
fruits and vegetables. If you’re
not ready to go fully plant-
based, meat-free Mondays
are a great place to start.So are all low-GI foods
a good choice?
No. GI is just one aspect
of a food that needs to be
considered and shouldn’t be
used in isolation when you’re
looking to make healthy food
choices. You may notice some
low-GI foods are high in
saturated fat (for example,
chocolate), while some high-GI
foods may still be good choices
because they are nutritious and
relatively low in energy and
carbohydrate (for example,
watermelon). Consider whether
a food is a healthy choice first
and then go for the lower-GI
options.diabetic living MARCH/APRIL 2019 91