Are you struggling to understand GI?? Can’t remember which foods are low GI and which are high GI? You're not alone! Try these tips:

• Simply pair your carbohydrate-based food with fat/protein and fibre and you have already helped to reduce the GI of your meal!
• Example: Vita weats with cheese + avocado / Apple + peanut butter or a handful nuts / Banana + high protein yoghurt

How to build a healthy, balanced plate

• Aim for your plate to be roughly ½ vegetables or salad, ¼ low GI carbohydrate, ¼ lean protein

Carbs are our friends!

• Evenly distribute your intake across the day – this helps to maintain stable blood sugars to maintain energy levels and prevent tiredness, it regulates your appetite and will help stop you from getting over hungry and overeating.
• Remember your portions (roughly 1x fist size, ½ - 1 cup , ¼ of your dinner plate)
• Carbs can get lonely - they like friends! Try including a source of healthy fat and protein with them, even at snack time -> e.g. protein yogurt + banana + cinnamon, cheese and grainy crackers, apple + peanut butter, toast + avocado

Remember your water

• Aim for minimum 2L per day. If you find that you are not close to this, gradually work towards increasing it by a little bit more every day. You could try 1x extra glass per day, use a drink bottle or flavour your water if you need with fresh lemon/lime.

Preparation is key

• Prepare your meals and snacks the night before
• Leftovers are great!
• Have a list of backup supermarket snacks in case you get caught out

There are also other important things that can help improve blood sugars apart from just nutrition and exercise!‍

• Stress management and mindfulness – learn mindfulness strategies, try some apps or start a gratitude journal
• Sleep is so often under-rated. Create a relaxing pre-bedtime routine, aim to go to bed at same time every night, dim lights an hour before bedtime, avoid screens (phones, TVs) 30 – 60 mins before bed, read a book or journal to unwind as part of your pre-bedtime routine.

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If you have any further questions or want to delve a little deeper into any of the above tips, book in with a dietitian at PDC who can work with you on your health goals. When you have diabetes it is really important to surround yourself with a good healthcare team. The team at PDC are here to help.

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