meaning that they don’t raise
blood glucose levels quickly.
Is sugar completely
off the menu?
Sugar is just a form of
carbohydrate and, like other
carbohydrate foods, is broken
down to glucose to provide your
body with energy. However,
unlike many other carbohydrate
foods, such as wholegrains,
legumes, fruit and starchy
vegetables, sugar provides energy
but no other nutrients. For this
reason, it makes sense for most
people to minimise their intake
of added sugars, particularly as
part of foods with little other
nutritional value, such as lollies,
soft drinks and cordials. But
sugar isn’t ‘toxic’ and a small
amount as part of a healthy diet
is unlikely to do any harm.
Do I really
need to eat
my greens?
Yes! Despite all the confusion
and conflicting ideas, eating
more vegetables, particularly
the green variety, is the one
thing everyone agrees on!
Why? Green vegetables are an
excellent source of fibre and
provide important vitamins,
minerals and antioxidants that
can protect against chronic
diseases such as heart disease,
stroke, diabetes and cancer.
Studies have shown eating
more vegetables, particularly
the green leafy variety, can
lower diabetes risk and
may cut complications and
mortality risk in those with
diabetes. There are myriad
choices, and ways to prep them,
but make sure they regularly
feature on your plate!Are raw
vegetables
healthier
than cooked?
While many vegies retain more
nutrients when eaten raw – due
to not losing heat and water-
soluble vitamins – this is not
always the case. For example,
the lycopene in tomatoes is
better absorbed when they are
cooked, particularly along with
a little oil, and the carotene in
carrots becomes more available
through cooking. The best
option is to include a variety
of raw (such as salads) and
lightly cooked (such as steamed
or stir-fried) vegetables.diabetic living MARCH/APRIL 2019 95