DIET AND TYPE 2 DIABETES
Don’t know where to start? We’ve answered 7 of the most common questions
Do I need to cut out all carbs?
It is a myth that people with type 2 diabetes need to cut all carbs from their diet.
A wide range of carbohydrate intakes can support diabetes management.
Instead of cutting out carbs:
• swap refined grains for whole grains (see our favourite swaps)
• reduce your intake of free sugars
• crowd your plate with fibrerich whole foods (whole grains, vegetables, fruit, legumes, nuts, seeds).
This will have the greatest benefit on your long-term blood glucose control.
Aim for at least 35g of fibre each day
Carbohydrates are found in many foods including grains (breads, cereals, rice, pasta), legumes, vegetables, milk, fruit and sugar containing foods & drinks.
When you eat carbohydrates, they are broken down into glucose (sugar) in the body but this is normal and not a bad thing, even for those with diabetes.
TOP TIP:
Our favourite swaps
• White rice → brown rice, barley, bulgur or quinoa
• Rice bubbles, cornflakes → oats or muesli low in added free sugar OR <10g sugar/100g
• White bread, roll, pita or wrap → a whole grain bread, roll, pita or wrap
• White flour → wholemeal flour
• White pasta → wholemeal or pulse pasta
3.
Can I still eat potatoes?
Potatoes, kūmara, taro and corn are carbohydrate vegetables which means they will increase blood glucose levels - which is normal. They are still a whole food and source of nutrients like potassium and fibre.
The best way to eat potatoes is to include them on a balanced healthy plate.
This means eating a fist-sized portion of potatoes alongside protein foods (legumes, meat, seafood, chicken), fibre-rich vegetables and healthy fats (i.e. olive oil, nuts, seeds) to help reduce the glucose spike.
The most important part is the way you cook your potatoes!
Leave skins on and try to boil or roast them instead of frying or deep-frying.
TOP TIP:
Cook homemade chips, mash or roast potatoes alongside plenty of other colourful vegetables and a source of lean protein (i.e. tofu, chickpeas, piece of fish, skinless chicken).
6.
Can I use a sweetener?
Artificial and natural sweeteners are used in foods, drinks, or as an alternative to sugar at home. They’re sweeter than sugar, so only small amounts are needed. They are usually low or zero calories.
Sweeteners may help some people reduce free sugars and calories.
Sugar-free drinks do not increase blood glucose levels (compared to sugary drinks like fizzy drink and fruit juice which do!)
Always check the label (see tips on next page) as some ‘diet’ drinks may still contain sugar.
Sweeteners also don’t retrain your taste buds to crave less sugar.
TOP TIP:
Try cutting back on sugar gradually. Small changes like reducing the teaspoons of sugar in your tea/coffee can have a big impact over time.
Keep healthy drink options on hand like chilled water, sugar-free flavoured sparkling water or herbal teas.
What should I be looking for on a label?
Most supermarket foods are processed in some way. When buying packaged foods, choose the healthiest options available using our tips below.
When shopping for packaged foods, it’s important to read food labels. You’ll see lots of claims on pack like ‘no added sugar’ or ‘keto-friendly’.
It is best to flip over the packet and look at the nutrition information and ingredients list.
Look for options that are highest in fibre and lower in saturated fat, salt (sodium) and added sugars.
TOP TIP:
As a general rule look for less than:
Saturated Fat
Sodium
Sugar (in food)
per 100g
<5g
<420mg
<10g
Sugar (in drinks) <1g
Fibre
Fibre
>6g
To help manage blood pressure, blood glucose levels, triglycerides and cholesterol.
GET IN TOUCH
www.myfoodbag.co.nz
nutrition@myfoodbag.co.nz
Diabetes NZ have a range of free education pamphlets for health professionals www.diabetes.org.nz/ pamphlet-ordering