By Rebecca McPhee, Accredited Practising Dietitian & Health Coach Consultant
It is not uncommon for clients to feel confused or overwhelmed when it comes to changing their diet for optimal glycaemic control. Guiding clients through step-by-step changes starting with simple ‘carb smart’ food swaps can make all the difference to their confidence (and BGLs) and increase the likelihood of adhering to your recommendations.
Why: Dense wholegrain/multigrain, pumpernickel and authentic sourdough breads are higher in fibre and low GI, so they digest more slowly contributing to satiety, helping people eat less. Authentic sourdough and low GI white varieties are a great option for clients who do not like or cannot tolerate the seedy varieties.
Supermarket pic: All Bürgen® bread varieties, authentic sourdough, Coles, and Woolworths low GI bakery range – low GI bread and rolls.
Carb smart tip: Halve the carbs by reducing two slices of bread to one slice of low GI bread. Top with protein and ‘colour’. Breakfast toast topper: two eggs with sautéed tomato, mushroom, and spinach.
Lunch open sandwich: spread one slice of bread with avocado, add sliced tomato, sliced chicken or salmon and top with baby spinach leaves. Drizzle with olive oil and balsamic vinegar.
Why: Many wrap breads in the supermarket contain the same amount of carbohydrate as three slices of bread per serve (45g). Clients may falsely believe they are making a healthier choice than bread. Suggest lower carb varieties. Low carb wrap bread can range from 1g to 12g of carbohydrate per serve.
Supermarket pic: Mission low carb wraps, Simson’s pantry low carb/high protein wraps, Bfree low carb/high protein wraps, Mountain bread.
Carb smart tip: Use lower carb wraps for lower fat, lower carb nachos. Cut into triangles and bake at a low temperature in an oven or air fryer.
Why: Low GI rice has a higher portion of the starch amylose that takes longer to break down for better blood glucose management. Low GI white rice varieties look and taste like white rice so it can be one of the easiest swaps for clients who include rice as a staple in their diet.
Supermarket pic: SunRice low GI white and brown rice, basmati wholegrain rice, quinoa
Carb smart tip: Reduce carbs even further and increase vegetable intake by swapping low GI rice for cauliflower rice. Swapping rice for a lower carb alternative can be a useful way to reduce post prandial BGLs when the main meal already includes a carbohydrate source e.g., legumes in a curry or casserole.
Why: Carisma lower GI potatoes look and taste like the humble white spud but have 25% less carbohydrates than the average potato, and are a source of gut-loving fibre.
Supermarket pic: Coles Carisma®, Spud Lite (Woolworths)
Carb smart tip: Reduce carbs even further and increase vegetable intake by swapping low GI rice for cauliflower mash. This is a great idea when cauliflower is in season and therefore cheaper. ‘Potato free days’ by swapping with cauliflower mash is an easy tip for clients to implement if they include traditional potato most nights and want to improve post prandial BGLs.
Why: Rice crackers may be lower in calories, but they are low in fibre and high GI, so you are more likely to eat a larger portion to feel satisfied and therefore impact BGLs. Grain based crackers are higher in fibre, have a lower GI and contribute to satiety.
Supermarket pics: Vita-Weats, Ryvita
Carb smart tip: Snack idea – Limit to two crackers and bulk up with healthy, high fibre, protein rich toppings e.g., hummus, sliced tomato, avocado, cottage cheese or 100% peanut or almond butter.
Why: Quick oats are highly processed and can digest quickly in the body, increasing BGLs. Wholegrain rolled oats are perfect for making porridge or homemade muesli/granola.
Supermarket pics: Lowan Wholegrain rolled oats, Woolworths and Coles traditional rolled oats, Uncle Toby’s traditional oats.
Carb Smart Tip: Overnight oats in a jar have become popular in cafés and may use low GI ingredients, however the total amount of carbs can be excessive due to all the carb-based toppings added to oats. When making it at home, the key is to limit oats to 1/3 cup as other carbs added will contribute to the total amount (yoghurt, milk, berries). Quick overnight oats: 1/3 cup oats, ½ cup milk of your choice, 3 Tbsp Greek yoghurt, 1 tsp chopped nuts or seeds, pinch of cinnamon, dash of vanilla. Mix all together, cover and soak in the fridge overnight. When serving, top with berries and a dash of milk if needed. Contains 29f of carbs, much less than café varieties.
Why: Fruit yoghurts can contain a lot of added sugar so tend to be higher in carbohydrates and calories. The yoghurt section can be a minefield for clients, so the healthiest suggestion is plain, natural, Greek style yoghurt.
Supermarket pics: Tamar Valley Greek Style, Jalna Natural and Greek style, Farmer’s Union Greek Style, Chobani Greek Style, Woolworths, and Coles Greek Style yoghurt.
Carb Smart Tip: If natural sweetness is needed, suggest cinnamon and/or a small portion of fruit e.g., berries.
Subscribe to Diabetes Qualified's monthly eNews for more articles.
Tags:
