Glucose Management

Top tips:

• Using the GI list provided, familiarize yourself with a few key ingredients and foods that form a regular part of your diet.
• Chose carbohydrates with GL values of 0- 10 most frequently and 1 – 19 occasionally. Foods with a GL of 20 or above should be avoided or consumed with a low GL carbohydrate, protein and god oil.
• When making a blind choice, avoid anything processed and look for grain products that are high in fibre.
• Foods with an acidic value or taste tend to have a lower GL, for example, sourdough bread, and acidic fruits and vegetables.
• Below ground vegetables or vegetables which are sweet and sticky when cooked will often have a high GL (although not always). For example potatoes and sweet potatoes have a high GL compared to broccoli or other greens.
• When planning meals – always include 1/3 protein and 2/3 low GL carbohydrate and essential fats (from oily fish, avocado, nuts, seeds, olive oil).
• Allow some fat each day. Preferably form vegetable and fish sources.

GI/GL example table

In summary:

GL values are useful but they’re available on a limited basis, and don’t take into account any valuable vitamins and minerals found in a particular food. To be healthy, get sufficient nutrients and fibre, and avoid a blood sugar“spike”adopt the following rules:

• Choose a wide variety of non-starchy vegetables (5-7 serves daily)
• Replace refined foods with whole grain products
• Eat fruits and starchy vegetables with high protein or high fibre foods
• Use healthy fats – nuts, seeds, grains, fish, and liquid oils (olive, sesame, soybean, flax)
• Lose weight (if you’re overweight) and exercise regularly
• Manage stress