Diabetes-friendly food swaps

Making healthy food choices and maintaining optimum blood sugar levels is essential when you have diabetes.

These diabetes-friendly food swaps will help you shop with ease.

Wholegrains have more fibre than white grains. They also have a lower glycaemic index (GI). This means wholegrains don't affect blood sugar levels as quickly as refined grains. They also help you stay fuller for longer.

Choose higher fibre, lower-carbohydrate wholegrain bread instead of white bread. Swap white rice and pasta for brown rice, quinoa, or wholegrain pasta.

A glass of juice isn't the equivalent to one piece of fruit. Whole fruits contain lots of fibre, which juice doesn't have. Fibre slows down the absorption of sugar into the bloodstream, preventing the sharp spike in blood glucose levels that can occur with fruit juice.

Swap fruit juices for whole fruits such as berries, apples, oranges, or pears.

Protein is an essential component of all your meals. It doesn't significantly impact blood sugar levels and can help you feel full, reducing the likelihood of overeating or consuming excessive carbohydrates.

Protein also reduces the glycaemic load of your meal, which means your blood sugar levels will rise more slowly than after meals without protein.

However, some sources of protein are better than others. Lean protein such as skinless chicken, eggs, tofu or legumes are all better than processed meats such as ham or salami.

Fish is even better. It contains omega-3 fats that have been shown to have numerous benefits, including reducing inflammation, improving heart health, and helping to improve insulin sensitivity and manage blood sugar levels.

Non-starchy vegetables have a lower impact on blood sugar levels compared to starchy vegetables such as potatoes, pumpkin, sweetcorn or peas.

Non-starchy vegetables include leafy greens, cucumber, broccoli, beans, cauliflower, carrots, capsicum, zucchini, or mushrooms.

Although starchy vegetables have comparatively higher carbs, higher GI and more calories than non-starchy vegetables, you can still enjoy these in moderation. It's recommended adults eat at least 5 serves of vegetables every day.¹

Healthy fats and lower cholesterol spreads can help improve insulin sensitivity and promote heart health.

Eating less fat overall and switching to healthier mono-unsaturated and poly-unsaturated fats most of the time can help to manage your weight and keep your blood glucose levels in your healthy range.

Swap butter, ghee, lard and coconut oil for healthier sources such as avocados, nuts, seeds, and extra virgin olive oil.

Milk and yoghurt contain carbohydrates from lactose and can affect your blood glucose levels. Cholesterol and fat levels can also affect your blood glucose, so low-fat dairy products are recommended for anyone with diabetes.²

Opt for low-fat or skim milk, yoghurt, and cheese instead of their full-fat counterparts. If you're lactose intolerant or prefer non-dairy options, try unsweetened almond milk, soy milk, or other non-dairy options. Always look for varieties with added calcium and the least amount of added sugar and salt.

Sugary or sweetened drinks (including alcohol) such as fizzy drinks, fruit juice or energy drinks, can spike blood sugars.

Stay hydrated with water, unsweetened tea, or sparkling water. Add a slice of lemon or lime to water to add extra flavour.

Ready-made sauces and dips can be packed with salt and sugar. People with diabetes are advised to limit salt intake to avoid high blood pressure (a condition that 2 out of 3 people with diabetes have).³

Instead, opt for spice and herb blends or citrus juices. If you're buying stock or tomato sauce, choose the reduced salt and sugar options when possible.

White flour has a high glycaemic index, which means it can raise blood glucose quickly. When you're cooking, choose wholewheat flour, or alternatives such as almond meal, buckwheat flour, chia meal, coconut flour, chickpea flour, flaxseed meal, lentil flour, hemp meal or oat flour.

These alternative flours can have different textures, absorbencies and flavours compared to traditional wheat flour. You may need to experiment and adjust your recipes to achieve the desired results.

Portion control is still important; even diabetic-friendly flours still contain carbohydrates that can impact blood sugar levels.

Having diabetes doesn't mean you need to ditch the sugar altogether. It's okay to add a little sugar to your morning oats or enjoy some jam on a low GI, high-fibre toast, but foods that are high in sugar should be consumed sparingly.

To reduce your sugar consumption, swap refined sugar for alternative sweeteners like Equal, Stevia, Sugarin, Splenda, Monk Fruit, or sugar-free maple syrup.

When you're managing a diabetic hypoglycaemic episode, it's important to consume foods that are high in carbs, either from sugar or starchy carbs which can quickly raise blood sugar levels. Some ideas include fruit juice, jellybeans, soft drink, straight-up sugar, honey, and dried fruit.

Consult with an Accredited Practising Dietitian (APD) or healthcare professional for personalised advice based on your specific dietary needs and medical condition.