HEALTH ADVICE

HEALTHY FOODS FOR DIABETICS.

We will be classifying foods in accordance to their glycaemic index.

The glycaemic index shows the speed by which a particular food elevates blood glucose levels. The higher the glycaemic index, the higher the blood glucose levels. Foods with low glycaemic levels will be apt for diabetics.

FOODS WITH LOW GLYCAEMIC INDICES.

RICE.

Wild rice and black rice have the lowest glycaemic indices. Brown and basmati rice have a moderate glycaemic index, whilst the remaining types of rice have a high glycaemic index.

BEANS.

White, black and pinto beans have a low glycaemic index.

CHICKPEAS, LENTILS AND KIDNEY BEANS.

These three have a low glycaemic index.

SWEET POTATOES.

Sweet potatoes have a moderate glycaemic index however; potatoes and yucca have a high glycaemic index.

PASTAS.

Pasta, such as spaghetti, made of durum wheat and cooked al dente has a moderate glycaemic index.

BRAN BREAD.

Bran bread has a low glycaemic index.

CEREALS.

Sugar free whole grain cereals have a moderate glycaemic index.

VEGETABLES.

Practically all vegetables have a low glycaemic index, thereby making them apt for diabetics.

SPICES.

Spices such as pepper, cinnamon, oregano, thyme, rosemary, ginger, curcuma, etc. have a low glycaemic index.

FRUITS

The majority of fruits have a low glycaemic index except bananas, kiwis, pineapples and mangoes, which have a moderate glycaemic index, notwithstanding cooked bananas have a high glycaemic index.

NUTS

Nuts, almonds and pistachios have a low glycaemic index.

MEATS, EGGS, FISH AND SHELLFISH, CURED HAM.

All of these foods have a low glycaemic index.

MILK AND CHEESE

They both have a low glycaemic index.

OILS (Olive and Sunflower oil)

Both types of oil have a low glycaemic index.

CHOCOLATE.

Dark chocolate, with more than 70% of cocoa, has a low glycaemic index.

Cold meats and fats have a low glycaemic index however, they are not recommended to diabetics, as they already tend to suffer from cardiovascular diseases.