brown rice, pasta or noodles in risottos, salads or stir-fries.two slices of multigrain toast with a bit of spread and Marmite or peanut butter.Try to have some starchy foods every day. Some affect your blood sugar levels more slowly.The fibre helps to keep your digestive system healthy.So if you’re trying to cut down on carbs, cut down on things like white bread, pasta and rice first. They also have more fibre, which helps to keep your digestive system working well. These are foods with a low glycaemic index (GI), like wholegrain bread, whole-wheat pasta and basmati, brown or wild rice. There are some better options for starchy foods – ones that affect blood glucose levels more slowly. These foods have something called a high glycaemic index (GI) – we’ve got loads more information about this. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel. Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan and plantain. try avocados, blackberries, raspberries, strawberries, plums, peaches and watermelon for lower carb fruit optionsĬheck out our recipes to help you eat a healthy diet for diabetes – we’ve got lots of delicious main meals packed full of vegetables, and fruity breakfast options.try mushrooms, cucumber, spinach, cabbage, cauliflower, broccoli, celery and lettuce for lower carb vegetable options.add an extra handful of peas to rice, spinach to lamb or onions to chicken.mix carrots, peas and green beans into your pasta bake.sliced melon or grapefruit topped with unsweetened yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast.A portion is roughly what fits in the palm of your hand. Help protect the body from heart disease, stroke and some cancersĮveryone should aim to eat at least five portions a day.Help to keep your digestive system working well.There are l ower carb options you can try and we also have a low carb meal plan you can try.įruit and vegetables can help protect against stroke, heart disease, high blood pressure and some cancers – and when you have diabetes, you’re more at risk of developing these conditions. But it’s so important to include them in your diet every day. If you’re trying to limit the amount of carbs you eat, you might be tempted to avoid fruit and veg. Try to avoid fruit juices and smoothies as they don’t have as much fibre. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible. They also add flavour and variety to every meal.įresh, frozen, dried and canned – they all count. Fruit and veg are naturally low in calories and packed full of vitamins, minerals and fibre. Having diabetes doesn’t mean you can’t have fruit. Have type 2 diabetes? Get the basics on what to eat. Have type 1 diabetes? Get the basics on what to eat. Protein foods, like beans, pulses, nuts, eggs, meat and fish.Starchy foods, like bread, pasta and rice.You can learn more about a healthy diet for diabetes with our Food Hacks section in Learning Zone. Get to know them and how healthy choices can help you reduce your risk of diabetes complications. We’ve highlighted the benefits of each food group below – some help protect your heart and some affect your blood sugar levels more slowly – all really important for you to know. We’ve got more information for you about managing a healthy weight. And larger portions can make it more difficult for you to manage your weight. But portion sizes have grown in recent years, as the plates and bowls we use have got bigger. That’s why a healthy diet is all about variety and choosing different foods from each of the main food groups every day.Īnd when we say balanced, we mean eating more of certain foods and less of others. But no single food contains all the essential nutrients your body needs. How much you need to eat and drink is based on your age, gender, how active you are and the goals you’re aiming for.
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