Diabetic Living Australia – May-June 2019

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

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Choosing to eat low glycemic index

(GI) foods/meals rather than high GI

options can help manage your blood

glucose levels (BGLs). Low GI foods

break down slowly in the body and

release glucose into the blood at a

slower and more steady rate than

high GI foods. This helps avoid spikes

in your BGLs and keeps you feeling

fuller for longer.

However, it is important to

remember not all low GI foods

are necessarily healthy choices.

It is still essential to consider the

overall nutrition of the food/meal

and choose those that are lower in

fat, especially saturated fat, lower in

sodium (salt) and higher in fibre. Aim

to include at least one healthy low

GI carbohydrate food at each meal

and keep an eye on your portion to

ensure you are eating the appropriate

amount of carbohydrate to best

manage your BGLs.

Some healthy low GI foods include:

• Apples, oranges, mango, orange
  sweet potato,
  grapes, lentils


• Multigrain
  bread, pasta,
  quinoa, SunRice
  Low GI White and
  Brown Rice


• Dairy milk, soy
  milk, yoghurt ■

GI, why?

have a couple of alcohol-free days a week

Always discuss your exercise plans with your doctor first

depending on your exercise levels

Mediterranean

breakfast sandwich

(page 44)

Blend 1 cup skim

milk with ½ cup

frozen berries

& ½ cup low-fat

vanilla yoghurt

2 slices sourdough

topped with

2 Tbsp ricotta and

½ cup smashed

warm green peas

1 cup fresh fruit

salad

1 piece fresh fruit

Lemon and garlic

prawns (page 32)

Turkey and

avocado toast

(page 47)

Easy hummus with

pita and dippers

(page 47)

Energy bites

(page 46)

2 fresh dates

Roasted vegetable

& balsamic pasta

(page 26)

Pictured above

Potato, broccoli

and ham

frittata

(page 43)

Chicken gumbo

(page 61)

Pictured above

Herb fish cakes

with avocado

salsa (page 26)

Pictured above

Egg and salad

wrap (page 44)

5 canned peach

slices + ½ cup

yoghurt (see

page 82 for

suggestions)

Chocolate

Paddle Pop

60 second

waffle dessert

(page 87)

Low GI ≤ 55

Medium GI 56-69

High GI ≥ 70

diabetic living MAY/JUNE 2019 89