Go low GI
Glycaemic Index (or GI for short) is a measure of how the carbohydrates in food affect our blood glucose levels. Foods with a low GI break down slowly, gradually releasing glucose into the bloodstream. Examples include traditional or steel-cut rolled oats, barley, freekeh, quinoa, cracked wheat, dense wholegrain breads, legumes (lentils, chickpeas and dried or canned beans), sweetcorn, and many fruits including apples, pears, citrus fruit, peaches and nectarines. Make these your main carb choices.
Focus on fibre
Choosing high-fibre foods, and particularly eating these at the beginning of your meal, can help to slow down the digestion of carbohydrates and reduce the rise in post-meal glucose levels. Good sources of fibre in the diet include
