4. Choose carbohydrates with a low glycaemic index
Even as a type 2 diabetic, not all carbs are evil! But it’s the type of carb you choose that’s important. (Although always follow your doctor’s advice if they’ve recommended you follow a low carb diet.)
All carbohydrates are turned into sugars during digestion – simple carbs with a high glycaemic index (GI) such as white bread and pasta will flood the blood with sugar very quickly. Complex carbs with a low GI, such as brown bread and pasta, will be broken down into sugars more slowly, helping to stabilise blood sugar levels and sustain your hunger.
Other healthy low GI carbs include brown rice, grains such as buckwheat and quinoa, oats, beans, lentils and chickpeas. Starchy fruits and vegetables including apples, pears, broccoli, tomatoes, aubergines and peppers are also relatively low GI foods.
Eating low GI carbs will help to keep your blood sugar levels more stable. Choose brown bread, pasta and rice over white versions and include plenty of wholegrains, fruits and vegetables.