Email your questions to:
[email protected]
Post: Diabetic Living, Q&A: Health,
GPO Box 7805, Sydney, NSW 2001.Dr Kate Marsh, advanced
accredited practising dietitian and
credentialled diabetes educatorQ
Could you please explain why diet
or light yoghurts (which are high
in sugar) are recommended by
dietitians as part of a diabetes-
friendly diet? Would I be better off
with full-fat yoghurt instead?Dr Marsh says: When it comes to
yoghurt, light or low-fat products
are lower in fat, but not necessarily
lower in sugar – as you pointed out.
But this is only the case if they are
flavoured – low-fat natural yoghurt
doesn’t have added sugar. Diet
yoghurts on the other hand are
lower in both fat and sugar, and
usually sweetened with a non-
nutritive sweetener. This makes
them lower in kilojoules, fat and
sugar. Whether full or low fat, all
non-diet flavoured yoghurts have
added sugars because yoghurt
naturally tastes sour. So if you eat
yoghurt regularly as a snack and
you’re watching your weight and
blood glucose levels, go for low-fat
natural yoghurt and add your own
fruit. If you’re looking for something
to use in sauces or dressings, then go
for a regular Greek-style yoghurt. ➤Ask
DR MARSHPHOTOGRAPHYGETTY IMAGESnews • advice • research • products
(^1) Fill half your
plate with vegies
at dinner, but don’t
just save greens for
the end of the day.
Add salad or
vegetable soups
for lunch, grilled
tomato and
mushrooms at
breakfast, and
snack on raw
vegetables during
the day. This way
you're upping your
fibre intake all
through the day.
(^2) Snack on fresh,
seasonal fruit and
choose fruit-based
desserts such as
fruit salad, berries
with yoghurt, fruit
crumbles or baked
apples or pears.
(^3) Use legumes
(dried or canned
beans, chickpeas
and lentils) in
casseroles, soups,
salads, stir-fries
and mince dishes.
(^4) Snack on a
handful of nuts
and seeds, or toss
them through
salads and stir-fries.
(^5) Switch white
rice to brown rice,
barley, freekeh
or quinoa, and
try wholemeal or
wholegrain pasta.
(^6) Avoid white
bread and choose
one of the many
grain and seed
options instead.
Australian guidelines recommend
men aged 51-70 have a minimum
of this many serves of dairy each
day, and that women the same age
have a minimum of four serves
2.
Fill ’er up!
DL dietitian Dr Kate Marsh shares six simple ways
to get more fibre onto your plate
your nutrition
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