How to Maintain a Healthy Balanced Diet - Fibre, Protein and Fats

This is part 2 of an update which provides detail on how to maintain a healthy balanced diet.

Dietary Fibre

It is important to have enough dietary fibre in your diet in order to minimise spikes in blood glucose. This is because fibre helps to slow down digestion, resulting in a more stable blood glucose profile.  Fibre can also reduce the absorption of cholesterol into the blood stream. 

Foods that contain higher amounts of fibre tend to have a lower glycemic index than foods with less fibre.

Certain foods like rolled oats can be especially beneficial since they are very high in fibre and quite low glycaemic index.  Brown rice is much better than white rice since it has much more fibre and a lower glycaemic index.

You should consume at least 25g of soluble fibre per day.

Protein

When choosing protein sources, choose cuts of meat with lower fat content e.g. pork shoulder vs belly pork.

You should minimise consumption of red meat, and choose leaner option like chicken breast.

Remove the skin prior to cooking and minimise any methods of cooking that require high amounts of oil such as deep frying.

Fat

Consumption of saturated fats raises low-density lipoprotein (LDL), also known as bad cholesterol: prolonged high levels of LDL may increase the risk of heart disease and stroke.

Saturated fats are primarily found in animal products and are usually solid at room temperature. One should aim to have not more than 10% of daily caloric intake from saturated fats.

On the other hand, you should consume more unsaturated fats (mono-unsaturated fats and polyunsaturated fats) as these can help improve blood cholesterol, lowering risks of heart disease.Monounsaturated fats can be found in plant sources, like nuts, avocado etc. while polyunsaturated fats can be found in fatty fish like salmon, or plant-based oils.In addition to controlling your overall Macronutrient Ratio, it is very important to also manage the type of carbohydrates you eat.

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Maintaining a healthy, balanced diet which contans the right mix of macronutients and minimises types of food which cause blood glucose spikes or increase risk of cardiac disease is one of the most important aspects of good diabetes self-management.

As a SugoSure patient, following the principles outlined in these 2 articles is a starting point which you can build on as you deepen your understanding.  When you are ready, ask your health coach about meal planning and post-meal monitoring: both approaches will build on your basic understanding to help you get your diabetes really well under control.

Bon appetit!


References

https://www.health.harvard.edu/staying-healthy/choosing-good-carbs-with-the-glycemic-index 

https://www.healthhub.sg/live-healthy/10/build_healthy_food_foundation