TOP TIPS TO ENJOY YOUR FOOD WHEN YOU LIVE WITH DIABETES

By Azmina Govindji, Consultant Nutritionist & Registered Dietitian

Disclaimer: The information provided is not intended to be used for medical diagnosis or treatment. Please consult your healthcare professional about your diabetes management. Individual symptoms, situations and circumstances may vary.

13/02/2025

SIZE MATTERS WHEN IT COMES TO GLYCAEMIC LOAD (GL)

The GI only tells you how quickly or slowly food raises blood glucose after it’s eaten. But GI can't be used in isolation because how much you eat plays a crucial role in how food affects your blood glucose.

• Even when a food, say brown pasta, has a low GI, eating two large bowlfuls can lead to glucose spikes.
  
  
• Glycaemic load (GL) measures both the amount of carbs in your portion as well as the GI. Limiting yourself to just one bowl of pasta can help keep the GL low, which improves your blood glucose management.
  
  
• So, be mindful of the portion size of the carbs you eat, and choose low GI foods regularly.

MORE CAN BE LESS WHEN IT COMES TO GI

Just like when you mix hot water with cold water you end up with warm water, if you mix high GI food with low GI food, you get medium GI.

• Get into the habit of adding low GI foods to your meals. Look at your plate and ask yourself whether you can add some extra veg, salad or nuts.
  
  
• Toss chopped red peppers into pasta or add lentils to stews and curries.
  
  
• Ordering a takeaway? Think about adding a veg dish to your order.

LET YOUR BODY DO THE PROCESSING, NOT THE MANUFACTURER

Generally, the more effort your body requires to process food (through chewing and digestion), the slower it will be broken down in the gut. That’s good news for your blood glucose.

• Eating an apple needs more effort than drinking apple juice. The apple has a lower GI and retains its fibre.
  
  
• Multigrain and seeded bread need more chewing than wholemeal or white bread. Choose them regularly.
  
  
• Your body has to do more work when you eat whole new potatoes with the skin than if you were to choose mash. The message? Choose whole foods more often so your blood glucose can stay in check.

BE IN CONTROL AT A GLANCE

Continuous glucose monitoring provides real-time insights into your glucose levels, helping you understand how different foods impact your levels.

• Knowledge is power - when you know which foods cause spikes, you’re better equipped to make healthier choices.
  
  
• Continuous glucose monitoring can give you immediate feedback and this can make you feel more in control and less anxious.
  
  
• When you take away the worry, you’re more able to enjoy the experience of eating.

FOOD IS YOUR BODY’S POWERHOUSE

Food fuels the body, impacts your mental health, mood, immune function, and energy levels.

• Eating a variety of whole foods—like beans, pulses, whole grains, and vegetables—gives you essential vitamins, minerals, and fibre. These nutrients are needed for all the processes within your body that keep working even when you're asleep.
  
  
• Food is also social and celebratory and it brings people together.
  
  
• Eating a variety of colourful whole foods benefits your long-term health as well as your blood glucose levels.

BRING BACK THE LOVE OF FOOD

You can live a full life and be confident in your food choices when you're more aware of how different foods affect your blood glucose levels.

• Take a few minutes to look at the menu before heading out—it makes choosing easier.
  
  
• Experiment with new ingredients and exchange recipes so you can really savour what’s on your plate. This helps you to eat more mindfully too.
  
  
• Sticking to a healthy diet is easier when you’re enjoying your food. Simply keep an eye on your portion size and remember to add some veg or salad to lower the GI!

CELEBRATE YOUR UNIQUENESS

Everyone is different, so the way your body reacts to food might not be the same as how someone else’s body reacts.

• Get curious… Notice how a specific food or meal affects your blood glucose.
  
  
• Stay informed. Every meal is a chance to enjoy vibrant, flavoursome foods.
  
  
• Whether you have type 1 or type 2 diabetes, getting to know how food impacts your blood sugar can be a real game-changer for your long-term health and quality of life.