If you have a diet high in simple carbohydrates, it is wise to reduce
the intake gradually, so the transition won’t be too sudden. You can do this
over a few weeks by replacing:- White bread with whole grain bread.
- Fruit juices with fresh fruit or vegetable juices.
- White pasta with whole grain pasta.
- White rice with brown rice.
- Sweets with fresh fruit and nuts.
- Try eating vegetables, almonds and nuts instead of
pre-packaged snacks.
To keep your blood sugar stable, it is also wise to:
- Eat nuts with fruit.
- Eat protein before sweets, like a cake.
Nuts contain protein, which reduces a blood sugar rise and keeps you
satisfied longer. Foods lower in GI and higher in fibre, like wholegrain bread,
will also prevent a blood sugar spike. In addition, the pre-eaten food will
make you eat less of the sugar-rich fruit and sweet cakes.
Fruit and Vegetables
Fruits like bananas and pears are high in fruit sugar, especially when
ripe, so they are best eaten before they are over-ripe. Many vegetables, such
as carrots and white potatoes, also get sweeter in flavour when cooked. This is
a great opportunity to try eating them raw, for example try eating carrot
sticks alone or with a dip or as part of a colourful plate with a variety of
vegetables.
