Registered dietitian and diabetes educator Fiona Sanders has set her goal in guiding individuals towards dietary control of their diabetes. Her low-glycemic diet emphasises items that help to stabilise blood sugar levels, lower insulin surges, and advance general health. Let’s review Fiona’s best advice for controlling diabetes with a low-glycemic diet.
Why a Low-Glycemic Diet Matters for Diabetes
The glycemic index, or GI, Fiona says, gauges a food’s rapid blood sugar level raising power. Low-GI meals release energy more slowly and steadily; high-GI foods create quick surges. A low-glycemic diet can assist persons with diabetes manage their blood sugar levels, lower their risk of complications, and increase their general quality of life.
Fiona’s Top Low-Glycemic Foods
Low in carbohydrates and high in fibre, non-starchy veggies such broccoli, spinach, and zucchini abound in Fiona’s diet plan. She also advises lower GI whole grains such quinoa, barley, and steel-cut oats over processed grains. Another cornerstone in her diet, legumes such black beans, chickpeas, and lentils offer fibre and protein.
Healthy fats such as avocado, olive oil, and nuts—which slow down digestion and assist to stabilise blood sugar—also have great relevance, Fiona emphasises. Another essential part of her diet are lean proteins such tofu, fish, and chicken.
How to Build a Low-Glycemic Meal Plan
Fiona advises having a bowl of oats topped with fresh berries and some almonds first thing in the morning. A quinoa salad with mixed veggies and a lemon-tahini dressing may be low-GI and still rather filling for lunch. Dinner may be grilled chicken topped with roasted veggies and a little quinoa. Almonds or hummus with carrot sticks might help your blood sugar stay steady between meals.
Emphasising low-GI foods can help you properly control diabetes and savour a balanced, healthy diet.
