Enjoy food

STARCHY FOODS
2 3
MEAT, FISH, EGGS,
PULSES, BEANS
AND NUTS
Potatoes, rice, pasta, bread, chapattis, naan and
plantain all contain carbohydrate (carbs), which is
broken down into glucose and used by your cells
as fuel.
Better choices of starchy foods include wholegrain
bread, wholewheat pasta and basmati, brown
or wild rice. These contain more fibre, which helps
to keep your digestive system working well. The
carbs in these foods are more slowly absorbed
(that is, they have a lower glycaemic index, or
GI), so do not affect your blood glucose levels as
quickly as carbs from refined foods. But watch your
portions because all carbs affect blood glucose,
so the more you eat the higher the rise in blood
glucose levels (see page16, for more on Gl).
How often?
Have some starchy foods, including at least
three servings of wholegrain, every day.
A serving includes:
• 25g porridge oats
• 1 bowl (34g) muesli
• 1 bowl (30g) toasted wholegrain
oat cereal
• 23g (uncooked weight) brown rice
or wholemeal pasta
• 1 bowl of wholewheat breakfast cereal
• 1 slice (40g) multigrain bread.
These foods are high in protein, which we need
for building and replacing muscles. They also
contain minerals, such as iron, which is vital for
producing red blood cells. Oily fish, including
mackerel, salmon and sardines, also provide
omega-3, which can help protect the heart.
Beans, pulses, nuts, soya and tofu are also
good sources of protein.
How often?
Aim to have some food from this group every
day, with at least 1–2 portions of oily fish a week.
A portion of fish is about a small tin, or 140g
when cooked.
Try:
• serving lean meat, poultry or a vegetarian
alternative grilled, roasted or stir-fried
• a small handful of unsalted nuts and seeds as
a snack or chopped with a green salad
• using beans and pulses in a casserole, stew
or soup to replace some – or all – of the meat
• fish pie, or making your own fish cakes
• eggs scrambled, poached, dry fried or boiled
– the choice is yours!
• tinned fish, such as mackerel or sardines,
in sandwiches. Choose fish tinned in water
or tomato sauce rather than brine as this
is high in salt
• adding a tuna steak to salads.
10
www.diabetes.org.uk/enjoyfood