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People are so nutrition savvy these days throwing around many nutrition terms but often these terms are misunderstood. Think of the acronym GI – Glycaemic Index – many of us know these are healthier options but why is this the case? Let’s take a closer look at Glycaemic Index (GI) and Glycaemic Load (GL).
Packing lunch is a great way to ensure that you and your loved ones get a nutritious meal to keep going throughout the day.1 This practice is not only cost effective considering rising food prices, it also ensures that you control what foods your children are eating as well as portion sizes1. Foods commonly bought at the tuck-shop are often higher in calories, sugar, unhealthy fats and salt. Avoiding or limiting these types of foods is not only important for those living with Diabetes, it is a general guideline that everyone - big or small - should follow.
Eating healthy is a key pillar in managing your diabetes and is something that should be prioritised. In today’s busy lifestyle when you are juggling your work, kids, home management as well as trying to fit in that gym session, we often forget to pack something quick and easy to eat at work or on your way home. Meals that are bought instead are generally high in energy, fat, salt, sugar and refined carbohydrates. These don’t do any favours for managing your blood glucose levels, how you feel after eating them or your health. Healthy eating doesn’t have to be hard or time consuming. Here are some tips and meals ideas for when our schedule is tight.
The need for sweetness is said to be innate, however people differ in their preference for sweetness as well as how sweetness is perceived1. Today however, most of us are consuming way too much added sugar, especially “hidden” in foods such as sauces, sugar sweetened foods and beverages2. The WHO (2018) recommends that adults and children reduce their daily intake of free (added) sugars to less than 10% of their total energy intake, which works out to about 12 teaspoons of added sugar per day (based on a 2000 kcal diet)1. They recommended a further decrease to 5%, which is 6 teaspoons per day1. This guideline however does not refer to intrinsic or natural sugars found in fresh fruits, vegetables and milk3.
Smoothies are one of those foods that have stayed popular and remained on the food trend list for the last few years. Everywhere you look; restaurants, recipe books, food blogs and Pinterest are filled with the most delicious smoothie recipes and a simple google search on smoothies can pull through pages and pages of articles and recipes, but needless to say, looking through all this information can be a pretty daunting task. For those of you who don’t know anything about smoothies…you are in luck, here is all the information you need to know about making a nutritious smoothie.
There have been numerous media reports and noise from organisations that claim dairy has an adverse effect on your health. According to these reports, the health consequences include increased risk of chronic diseases such as obesity, osteoporosis, cancer, cardiovascular disease and type 2 diabetes1. This stream of inconsistent (and often misleading) information has led the consumer to question dairy and health1. This is evident in the increased consumption of plant-based drinks, including soy, rice, almond and oats1. Those living with Type 2 Diabetes Mellitus (T2DM) are at increased risk of other chronic illnesses1. Identifying the modifiable risk factors that help to prevent T2DM is therefore of considerable public health importance.
For those living with diabetes, choosing the right food in the right amounts is often a concern. Not only will these choices affect your blood glucose readings and how well you feel, but they’ll also need to fit into your daily life as seamlessly as possible. Low Glycaemic Index (GI), high fibre, portion-controlled foods are a priority when it comes to managing your diet in diabetes.