4 Easy Steps to Making a Diabetes Friendly Meal

Are you one of the many people living with diabetes who feel lost on the best way to make a meal diabetes friendly? There is so much information available online you are not alone if you answered yes. This is a must-read blog to save you stress as well as help you enjoy a meal which helps you to manage your diabetes and blood sugar levels.

Here are 4 simple steps to follow to help create your diabetes friendly meals.

1. Swap a high GI carb for a low GI carb alternative.

Examples could be:

• Swapping white bred for wholegrain bread.
• Swapping Jasmine (short grain) white rice for Doongara or Basmati (long grain) brown rice.
• Swapping white pasta for high protein or high fibre pasta or wholegrain pasta.
• Swapping a water cracker for a wholegrain containing crispbread like Corn Thins slices.

2. Measure Your Serve

Measuring your serves to meet your individual needs and glucose tolerance is an important component to any meal. Seeking the support of an Accredited Practising Dietitian is important for this step.

3. Pair With Extra Protein, Healthy Fats, and Fiber.

These three components will help to slow the rate your meal will be digested and slow the rate of sugar entering the blood. This helps to blunt the post meal blood glucose level rise. It also helps to make your meal more satisfying and adds additional nutrients.

4. Measure Your Blood Glucose Levels.

Assess and review the response of your blood sugars and how  your body responded to the meal. Make any adjustments needed to keep your blood sugars in the healthy range for you.

Some meal swap examples could be:

1. Swap a piece of white bread with jam at breakfast for a wholegrain slice of toast with eggs, avocado, and cucumber.
2. Swap a curry meal of chicken and jasmine rice for a chicken nourish bowl with brown rice and vegetables.
3. Swap a dinner of white spaghetti and Napoli sauce for a dinner using wholegrain pasta, bolognaise sauce, cheese and a side salad.
4. Swap a snack of water crackers and honey for a Corn Thins slice with tahini and sliced tomato.