Food Group Tips for Diabetics

Diabetic Dietary Guidelines

• Low GI carbohydrate foods in small portions should form the basis of all meals and snacks
• Eat dried beans and peas, lentils, peanut butter, canned beans AND SOYA regularly
• Avoid refined starch/carbohydrate foods (white flour, biscuits, cakes, sweets, crisps, cold drinks)
• Small portions of lean chicken/meat /fish/eggs/dairy should be eaten daily
• Use fats sparingly (lean meat, chicken, dairy; no frying of foods – rather bake/steam/stir-fry; read food labels for <5g fat/serving of the food)
• Use PLENTY of fresh vegetables and fruit every day (spread your fruit portions out over the course of the day)
• Eat regular meals and snacks every 3-4 hours
• Drink plenty of water (6-8 glasses/day; NOTE: if you are extremely thirsty, test your blood glucose levels)

Download this helpful table that shows which Low to High GI food types to use across various food groups.