Key meal tips to help control blood sugar
Here are some ways to help manage your blood sugar levels around meal or snack times.
ADD MORE FIBRE-RICH FOODS
Start your meal with a salad or add spinach, broccoli or beans for a fibre boost. Swap pasta for wholemeal pasta and rice for brown. Look for breads that list whole grain flour as their top ingredient.
COMBINE DIFFERENT FOOD GROUPS
Eating high-GI carbs with fiber-rich foods (fruits, vegetables, whole grains, legumes, nuts), healthy fats (extra virgin olive oil, oily fish, nuts, seeds), and protein from animal or plant sources attenuates glycaemic response.
PASS ON THE PROCESSED STUFF
Any processing technique that modifies the food’s original structure breaks down the internal components of the food, exposing them to digestion, facilitating absorption, and altering blood glucose. It is therefore, important to consume foods that preserve their structure and integrity, prioritizing whole foods and not their processed varieties.
Here are some ways to help manage your blood sugar levels around meal or snack times.
SEASON WITH ACIDIC CONDIMENTS
Adding vinegar or pickles to meals may help lower the glycemic index.
PAY ATTENTION TO RIPENESS
Choose less ripe starchy fruits for more fiber, resistant starch, and a lower glycemic load.
LET’S GET COOKING!
Adjust cooking time and amount of liquid. Cook pasta or rice al dente to lower the glycaemic response. Microwave cooking is a good option.
CONSERVATION AND COOLING
Cook pasta, rice, or legumes, cool them in the fridge for a day, and eat cold or reheated (<130°C) to boost resistant starch and improve glycemic response.
Here are some ways to help manage your blood sugar levels around meal or snack times.
ORDER MATTERS
Start with vegetables and protein, followed by carbohydrate-rich foods.
