It is important to include a variety of foods daily. Most foods can be classified according to the major nutrients they provide: carbohydrate, protein and fat. Each of these vary in the effect they have on the blood glucose levels.
Carbohydrate
Carbohydrate foods include starchy foods like bread, cereal, rice, pasta, but also vegetables, fruit, milk and yoghurt, as well as sugary foods like soft drink, cordial, chocolate and lollies. All carbohydrate foods are digested (or broken down) to glucose (a type of sugar). This glucose is absorbed into the bloodstream and acts as a fuel for our body, similar to petrol in a car. Carbohydrates are the directly affect the blood glucose levels. Eating large amounts of carbohydrate foods at one time can cause large variations in blood glucose levels.
Some carbohydrate foods are broken down to glucose and absorbed into the blood very quickly, and some will do this more slowly (see information sheet on Glycaemic Index). It is easier for your body to regulate blood glucose levels if slowly digested foods (low GI) are included in meals throughout the day.
Low GI foods, that are high in fibre, are slowly digested and when included at mealtimes help control appetite by leaving you feeling full, which assists weight control.
Recommended Choices:
- Wholegrain and wholemeal breads, crispbreads and breakfast cereals
- Pasta and rice e.g. Basmati™ and Doongara™ rice
- Legumes such as baked beans, kidney beans, chick peas, lentils and three bean mix
- Fresh fruit or tinned fruit in natural juice
- Low fat milk products e.g. milk and yoghurt
- Sweet potatoes and sweet corn
In the past, sugar was not recommended at all for people with diabetes, however recent research indicates that a small amount of sugar in the diet is acceptable. Discuss this further with your dietitian.
Protein
Protein is found in foods like meat, poultry, fish, eggs, milk and milk products. Protein is essential for our body’s growth and repair. Protein is not broken down to glucose, so does not have an immediate effect on blood glucose levels. Protein foods however often contain fats which can promote weight gain, and can be the type of fats which increase the risk of heart disease. Protein foods must therefore be included in moderate amounts, and should be lean or low fat varieties.
Recommended Choices:
- Lean meats, trimmed of visible fat
- Poultry with skin removed
- Fish (avoid battered and deep fried)
- Low fat milk and milk products e.g. low fat milk, yoghurt, low fat cheese
- Raw, unsalted nuts and seeds
- Legumes such as baked beans, kidney beans, chick peas, lentils and three bean mix.
Fat
Like protein, fat is not broken down to glucose, hence does not have an immediate effect on blood glucose levels. However, fat is high in energy (kilojoules or calories) so large amounts of fat in the diet can lead to excess weight gain.
Saturated fats can increase cholesterol levels and increase the risk of heart disease and have a detrimental effect on blood glucose levels, so should be kept to a minimum. Saturated fats are found in animal fats like meat, full cream milk products and butter. Saturated vegetable fats include palm oil which is found in solid cooking fats, many biscuits and cakes, pastries and deep fried foods, and crisps.
Poly and mono unsaturated fats can help reduce the risk of heart disease and have other health benefits. These are found in most plant oils and margarines. Whilst they are healthier types of fats, they are still high in energy and can lead to weight gain.
Recommended Choices:
- Canola, sunflower, soybean, olive and peanut oils and margarines
- Salad dressings or mayonnaise made from these oils
- Avocado, olives and nuts
- Fatty fish e.g. salmon, herring, sardines, mackerel, tuna.
Print page 
Change font size