Diabetes Diet

A healthy diet is important in the treatment of diabetes. By making healthy food choices, diabetes is more easily controlled by stabilising blood sugars. Carbohydrate is the main source of energy in your diet It is the most important fuel for the body and you cannot do without it. BUT, it comes in very different forms depending on how quickly the food is digested and the energy (calories) absorbed. Low GI foods are absorbed slowly and are ideal “slow-burn” foods. High GI foods are digested rapidly and tend to “overwhelm” the metabolism. Low GI is mainly wholegrain bread, whole potato, brown rice and pasta. High GI foods include sugary foods such as biscuits, cakes, chocolate, sweets, fizzy drinks, jam and marmalade. It is taken into your body much faster than it can be dealt with and your blood sugar levels will rise.

BUT low GI foods still contain calories and getting your weight to a healthy level is very important. So please do not think that low GI means eat as much as you want!

  • Eat less sugar by not adding sugar to any food or drink. If necessary, use an artificial sweetener such as Canderel, Sweetex or Hermasetas.
  • Avoid sugary foods, such as jam, marmalade, honey, sweets, chocolates, cakes, biscuits, sugary puddings, fruit in syrup, non-low-calorie fizzy drinks and squashes.
  • Eat more low GI food by choosing foods such as wholemeal bread, wholewheat pasta, brown rice, jacket potatoes, porridge, fresh fruit and vegetables and baked beans.
  • Be careful with you fat intake by selecting lower fat products and adding less fat to foods.
  • Do not buy diabetic foods as they may not be suitable for you.

Sample Menu

Breakfast
  • Fruit or unsweetened fruit juice
  • Wholegrain or high fibre cereal eg Wheatabix, Shredded Wheat, Bran Flakes or Porridge
  • Semi-skimmed Milk
  • Wholemeal bread / toast with margarine
/ Mid-morning
  • A piece of Fruit

Lunch
  • Cold meat, tinned fish, cheese, baked beans or soup
  • Wholemeal bread, roll, pitta, toast or jacket potato
  • Fresh or tinned fruit in natural juice or diet yoghurt
/ Tea
  • A piece of Fruit
  • Slice of wholegrain bread or toast, crackers, crispbread

Supper
  • Meat, fish or vegetarian dish
  • Potatoes, preferably in skins, brown rice or wholemeal pasta
  • Fruit, diet yoghurt, milk pudding or crumble

Hi GI Foods (Avoid)

Breakfast Cereal
Cornflakes
Sultana Bran
Branflakes
Coco Pops
Puffed Wheat
Total
Cheerios
Rice Krispies
Weetabix
Fruits
Watermelon
Dates
/ Bread
White
Bagel
French Baguette
Snacks & Sweet Foods
Pretzels
Water Crackers
Rice cakes
Puffed Crispbread
Donuts
Scones
Maple flavoured syrup
/ Vegetables
Pumkin
Parsnips
Staples
Instant White Rice
Glutinous Rice
Short Grain White Rice
Tapioca
Fresh Mashed Potatoes
French Fries
Instant Mashed Potatoes

Medium GI Foods (Moderation)

Breakfast Cereal
Bran Buds
Mini Wheats
Nutrigrain
Shredded Wheat
Porridge Oats
Special K
Fruits
Mango
Sultanas
Bananas
Raisins
Papaya
Figs
Pineapple
/ Bread
Croissant
Hamburger bun
Pita, white
Wholemeal Rye
Staples
Basmati Rice
Couscous
Cornmeal
Taco Shells
Gnocchi
Canned Potatoes
Chinese (Rice) Vermicelli
Baked Potatoes
Wild Rice
/ Vegetables
Beetroot
Snacks & Sweet Foods
Ryvita
Digestives
Blueberry muffin
Honey
Legumes (Beans)
Beans in Tomato Sauce
Dairy
Icecream

Low GI Foods (Good)

Breakfast Cereal
All-bran
Oat bran
Rolled Oats
Special K
Natural Muesli
Porridge
Staples
Wheat Pasta Shapes
New Potatoes
Meat Ravioli
Spaghetti
Tortellini (Cheese)
Egg Fettuccini
Brown Rice
Buckwheat
White long grain rice
Pearled Barley
Yam
Sweet Potatoes
Instant Noodles
Wheat tortilla
Dairy
Whole milk
Skimmed milk
Chocolate milk
Sweetened yoghurt
Artificially Sweetened Yoghurt
Custard
Soy Milk
/ Bread
Soya and Linseed
Wholegrain Pumpernickel
Heavy Mixed Grain
Whole Wheat
Sourdough Rye
Sourdough Wheat
Snacks & Sweet Foods
Slim-Fast meal replacement
Snickers Bar (high fat)
Nut & Seed Muesli Bar
Sponge Cake
Nutella
Milk Chocolate
Hummus
Peanuts
Walnuts
Cashew Nuts
Nuts and Raisins
Jam
Corn Chips
Oatmeal Crackers
Legumes (Beans)
Kidney Beans (canned)
Butter Beans
Chick Peas
Haricot/Navy Beans
Lentils, Red
Lentils, Green
Pinto Beans
Blackeyed Beans
Yellow Split Peas
/ Vegetables
Frozen Green Peas
Frozen Sweet Corn
Raw Carrots
Boiled Carrots
Eggplant/Aubergine
Broccoli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Chillies
Lettuce
Green Beans
Red Peppers
Onions
Fruits
Cherries
Plums
Grapefruit
Peaches
Peach, canned in natural juice
Apples
Pears
Dried Apricots
Grapes
Kiwi Fruit
Oranges
Strawberries
Prunes