Making changes to your diet is one of the best steps to take to help manage Type 2 Diabetes. Following a healthy diet can slow or stop the progression of the condition, and decrease the risk of developing any complications associated with Diabetes. 

 

By implementing the below changes to your eating pattern, you’ll be well on your way to well-managed Blood Sugar Levels: 

- Having an understanding of Carbohydrate Counting, and eating low to moderate amounts of carbohydrates

- Choosing Low GI Carbohydrates

- Choosing High Fibre foods

- Filling ½ your plate with low-starch vegetables during main meals

 

Carbohydrate Counting:

Carbohydrate counting is a strategy used to manage blood sugar levels in people with Diabetes so that they can easily understand how many carbohydrates they are consuming in each of their meals and snacks. In Australia, we typically count carbohydrates in 15g Carbohydrate portions. What this means is that 1 Carbohydrate Portion (CP) equals 15g of Carbohydrates.

 

1 x Carbohydrate Portion (CP) = 15g Carbohydrates

 

For example, if you read a food label and the food product contained 30g of carbohydrates per serve, this would equal 2 x CP’s (Carbohydrate Portions). 

 

Below is a summary guide on carbohydrate portions from the National Diabetes Services Scheme (NDSS)

 

Carbohydrates (g)	CP’s
7-11g	0.5
12-18g	1
19-26g	1.5
27-33g	2
34-41g	2.5
42-48g	3

 

Glycaemic Index (GI):

Glycaemic Index (GI) is a measure used to identify how quickly or slowly a particular carbohydrate food increases your blood sugar levels. Carbohydrate containing foods are ranked as being Low GI, Moderate GI, or High GI.

 

High GI Carbohydrates increase blood sugar levels quickly. This is not ideal for managing blood sugar levels, and results in a quick sugar peak, followed by a quick crash.

Low GI Carbohydrates increase blood sugar levels slowly. This is ideal for sustained energy and managing blood sugar levels. 

 

Fibre:

Incorporating high fibre foods into most meals and snacks is important for someone with Type 2 Diabetes as it helps control blood sugar levels. Eating a meal or snack that is high in fibre, won’t raise your blood sugar levels as much as a meal or snack that is low in fibre.

 

Low Starch Vegetables: 

Filling half your plate with low starch vegetables is a strategy used for healthy eating and managing Type 2 Diabetes because low starch vegetables are:

- Low in carbohydrates

- High in fibre

- Low GI

- Rich in vitamins & minerals

- Add bulk to our meals and help make us feel fuller for longer 

 

 

Nourish’d Diabetic Friendly Meals

We’re proud to offer over 25 diabetic friendly meals at Nourish’d across our 3 menus. All of our diabetic friendly meals are Dietitian approved and meet the below criteria

- 30g or less Total Carbohydrates per meal (2 x Carbohydrate Portions (CP’s) or less)

- 2.5 serves or more of Vegetables per meal

- Excellent source of fibre (7g fibre or more per meal)

- Contain Low GI carbohydrates sources

*Criteria based on large meal size 

To gain access to our 7 Day Diabetic Friendly Meal Plan, please click here.

 

*Disclaimer: This advice shared in this blog is general advice only. For personalised advice, please speak with your Dietitian or Diabetes Educator