Are you confused on what combinations make the best meal choices to help manage your type two diabetes? Then make sure to save this blog. When I work with clients with type two diabetes, one important component is educating the importance of how to create a meal and snack.
When selecting a meal, it is important to consider the glycemic index of not just one food but the glycemic load of the entire meal. Glycemic load differs from the glyemic index in that the glycemic load is the effect the entire meal has on the rate sugar is released into your blood compared to one food.
To make a meal with a lower glycemic load here are the main ingredients to consider including:
- Fibre
This can be from wholegrain sources like wholegrains, fruit, vegetables, nuts, and seeds.
- Healthy fat
Add a healthy fat like extra virgin olive oil, avocado, nuts, or seeds.
- Protein
Lean protein is key here like eggs, tofu, legumes, lean red or white meat and seafood.
Here are some smoothie and meal ideas to get you started:
- Salad with quinoa, lean protein and extra virgin olive oil and lemon dressing
- Lean meat and low-fat cheeses sandwich
- Reduced salt kidney bean soup with a slice of wholegrain bread topped with 50g of avocado
- Wholegrain pasta with lean protein and vegetables, topped with low-fat grated cheese
- Pizza using a wholegrain flat bread topped with your favourite vegetables and lean protein.
- Vegetable stir-fry with vegetables, tofu, and extra virgin olive oil.
- Wholegrain toast topped with sliced boiled egg, 100g of avocado and a side of grilled mushrooms and tomatoes.
- Cottage cheese with berries on 2 wholegrain rice cakes topped with 100% peanut butter.
- Wholegrain sandwich with tuna, vegetables (chopped capsicum, onion, celery) and 100g avocado.
- Burrito bowl with chickpeas, brown rice, eggs, and vegetables using extra virgin olive oil to cook with.
Take home message: If you are wanting to manage your type two diabetes the best way possible it is important to consider not just the glycemic index of foods. Use these tips above to work out how the entire meal will affect your blood sugar levels in the glycemic load.
