There are simple swaps you can make to reduce the overall GI of your meal – for example choose grainy bread over white bread. Try to include at least one low GI food with every meal or snack. Get started with our Simple Swap tool.
Eat more frequently.
Most people find that their blood glucose levels improve if they space their meals and snacks evenly throughout the day. Small regular meals spread over the course of the day will also help manage your appetite and keep blood glucose levels stable.
Keep carb portions moderate.
Having diabetes doesn’t mean that you need to eat less carbohydrate than anybody else. It means you need to be aware of the amount that you eat at one time. The amount of carbohydrate eaten is always going to be important for managing blood glucose levels and a healthy weight. Even a large portion of a low GI food will have a big impact on blood glucose levels!
The ‘Healthy Eating Plate’ is used internationally as a practical tool to assist people to translate ‘big picture’ Dietary Guidelines into planning healthy meals. The plate guide suggests ¼ of the plate should include healthy low GI carbohydrates, ¼ of the plate should include lean protein foods and ½ the plate should be salads or non-starchy vegetables.
Try to eat at least one serving of a low GI carbohydrate food at each meal using this plate guide, it will help promote nutrition balance, appropriate portion sizes and help lower the overall GI of your diet.
Enjoy more Vegetables.
Aim for at least 5 – 6 serves of different colour vegetables a day plus 2 pieces of fruit. Aim to fill half of your plate with non-starchy vegetables at two of your daily meals.
Try and include a protein-rich food at each meal. Choose from lean red meat, poultry, fish, seafood, eggs, dairy foods, tofu or legumes. These foods help control appetite and blood glucose, assisting with overall weight control.
Healthy ‘Good’ Fats.
Choose foods that are rich in poly and mono unsaturated fats every day such as olive oil, avocado as well as unsalted nuts and seeds.
Being physically active every day will help improve your blood glucose levels and general health. Weight bearing exercises such as walking will also help you build strong bones and strengthen your muscles so they burn fat more efficiently. Aim for 30 – 60 minutes of moderate paced exercise every day – ideally on top of an active lifestyle. If you have not done exercise for a long time it is important to consult your GP.
Maintain a healthy weight.
Losing 5-10% of your body weight has shown to help with your blood glucose control. Making those simple swaps, exercising, getting enough sleep and managing your stress can all help you achieve and maintain your weight loss.
If you need help and support to lose the weight, the CSIRO Total Wellbeing Diet is a higher protein low GI eating plan that is scientifically formulated to control hunger and prevent muscle loss.
Look for the GI Symbol.
To help make healthy low GI choices quick and easy when shopping, look for the GI Symbol an easy to recognise on-pack logo that you can trust.