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  • Q&A with Australian Health Practitioners

    What are the top foods to include in my diet to help with managing my diabetes?

    Related Topics
    Endocrinology Nutrition Type 2 Diabetes
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    Sally Marchini

    Dietitian

    Personally experienced diabetes and coeliac dietitian. Marchini Nutrition is a dietitian service set up to help those with or at risk of diabetes and coeliac … View Profile

    •Fibre rich foods including whole grains, legumes, barley and oats. These foods are especially important because not only do they keep your blood sugar more stable, but they also guard against high cholesterol and heart health.

    •A wide variety of non-starchy vegetables like broccoli, beans, carrots, zucchini, capsicum, spinach, mushrooms, pumpkin, eggplant, cabbage, asparagus and many others. Half your plate should be filled with these.

    •Lean protein the size of your palm (lean meat, fish, eggs, tofu, low-fat dairy products and nuts are all good sources of protein).

    •Healthy fats such as is found in raw nuts and seeds, avocado, olive oil should be consumed in moderation. Saturated fat (the sort that is solid at room temperature like meat fat and butter) should be avoided or minimised.

    •Looking for minimum of 5 serves of non-starchy vegetables (half a cup per serve) and 1-2 pieces of fruit per day. Some fruits are lower in carbohydrate than others such as berries, passionfruit and cherries so if you want more fruit these are good options.

    •Some specific foods (low fat dairy foods, green leafy vegetables, coffee and moderate intakes of alcohol) are associated with reduced risk of Type 2 diabetes. (B)

    •Other foods (red meats, processed meat products and fried potatoes) are associated with increased risk of Type 2 diabetes. (B)

    •Physical activity, good sleeping patterns and lowering your stress levels will also help.

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    Ellen Moran

    Dietitian, Nutritionist

    Ellen Moran is an Accredited Practising Dietitian who promotes credible nutrition information, tailored to your personal health goals and needs. She has a special interest … View Profile

    Aim for a diet based on portioned amounts of low-GI foods such as wholegrain breads and cereals, lean proteins, low-fat dairy foods, fresh fruit and plenty of coloured vegetables such as crunchy greens and vibrant salads. Aim for at least 2 serves of fish per week, and 6-8 cups of water daily, and you’ll be well on the way towards good diabetic control.

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    Melissa Adamski

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN) with a passion for food and good nutrition. I also have my own private … View Profile

    Just adding to the great answers by Ellen and Sally- dont just look at the quality of foods you are eating- always consider portion sizes (quantity). Make sure your portion sizes of low GI, high fibre carbohydrates are suitable. Large quantities of carbohydrates (even healthy options) may still cause blood sugar levels to rise.

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