Keeping blood sugar levels in check requires a balanced diet, an active lifestyle, and regular use of anti-diabetic drugs. There is no one diet that everyone with diabetes should follow, so it is best to talk to a dietitian or doctor.
What should I eat for dinner to prevent morning hyperglycemia?
Low glycemic index (GI) is used to predict the rate of change in blood sugar up to three hours after a meal, and whole grain items are a good source of complex carbohydrates and dietary fibre.
Food products are divided into three groups based on their glycemic index: low (IG 55), medium (IG 56–69), and high (IG 70). Heat treatment increases a food product’s glycemic index, while simple sugars (glucose, galactose and fructose) have a high index. Vegetables have a low glycemic index.
Add wholesome protein and healthy fats, vitamins, minerals to create a balanced meal.
Among dairy products, the most popular ones have the following glycemic index:
- milk (2% fat) – GI=32
- natural yoghurt (2% fat) – GI=36
- low-fat cottage cheese – IG=30
- cream (18% fat) – GI=0
Bread and other cereal products:
- wholegrain rye bread – IG=58
- buckwheat (cooked) – IG=54
- pearl barley (cooked) – IG=25
- pasta – GI=55
- wholemeal rye bread – IG=50
- white rice (cooked) – GI=64
- cooked brown rice – IG=60
Sample vegetables and fruits:
- onion – GI=15
- beetroot – GI=30
- cauliflower (raw) – GI=15
- pumpkin – GI=75
- white cabbage – GI=15
- Chinese cabbage – IG=15
- cucumber – GI=15
- red pepper – GI=15
- tomato – GI=15
- potatoes (cooked) – GI=95
- lettuce – GI=10
- corn (canned) – GI=55
- watermelon – GI=72
- apple – GI=38
- kiwi – GI=53
- banana – GI=52
- avocado – GI=10
- orange – GI=42
- strawberries – GI=40
- melon – GI=65
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