Category: AtoZ of Healthy Eating 2021

Dairy and dairy alternatives

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Milk contains a carbohydrate sugar, called lactose, and all carbohydrates will break down into glucose in the bloodstream (and rise blood glucose). This means that milk is not a sugar-free food and therefore should be considered in your daily carbohydrate allowance. However, it’s nutritious in that it has beneficial vitamins and minerals (specifically vitamin D and calcium) that promote health. Because of these health benefits, dairy should be included in your daily diet.

Research has found that milk has a reduced glycaemic effect when compared to other foods with the same amount of carbs. This is most likely because of the good amount of protein that is in milk.

Soya- and rice milk often have very high amounts of sugar, so beware of this when using these as a dairy alternative. The unsweetened version of nut milks, like almond- and coconut milk, although low in carbs, aren’t always fortified with the beneficial minerals and vitamins that are found in cow’s milk.

DID YOU KNOW?

Nettari crafted artisanal sugar-free syrup can be added to freshly brewed coffee or desserts to transform it into a rocking experience bound to get those tongues wagging!



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Carbs

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What are carbs?

Carbohydrates, fat and protein are the three major nutrients found in food. 

Carbohydrates can be classified in different ways but essentially there are two main types, starchy and sugars. 

Starchy include any foods that are made from a grain (rice, wheat, oats, maize, rye, barley), or the flour of a grain, as well as starchy root vegetables, like potatoes, carrots, sweet potatoes and beetroot. Plants grown above the ground also contain starchy carbs but it’s in very small amounts. 

Sugars include table sugar (caster, granulated,etc.), and can also be found in fruit (fructose), and some dairy foods (lactose). They can often be identified on food labels as those ingredients ending with –ose. 

Why do we need carbs?

Carbohydrates are a quick source of energy and glucose, and is especially essential for the brain. Also, carbohydrate foods are often high in fibre, such as wholegrains and fruit, and play an important role in the health of the gut. 

Why are carbs important in diabetes?

Although carbohydrates have some benefit to the body, all carbohydrates are converted into glucose and will have an impact on blood glucose levels. Blood glucose requires insulin to travel around the body. If glucose remains in the bloodstream for too long, it can cause damage to the arteries. Therefore, eating lots of high carbohydrate foods, such as rice, pap, bread, potatoes, fruit, or sugar produces a large amount of glucose, requiring a large amount of insulin to process. 

When insulin is depleted or not working properly, this can be problematic. This is why large amounts of carbohydrates for people with diabetes and/or insulin resistance is not recommended.

Reducing your carbohydrate intake and replacing this energy with an increased intake of healthy fats, as well as consuming a moderate amount of protein, is a good strategy in reducing blood glucose levels.

DID YOU KNOW?

Carb counting is a meal management tool for people with both Type 1 and Type 2 diabetes who use insulin. The aim of carb counting is to balance the mealtime insulin injected with the amount of carbs eaten at each meal. 

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Bread

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Breads are usually made from flour of a grain, including grains, like wheat, maize or corn, rye, oat, etc. Grains contain starchy carbohydrates which break down into glucose in the bloodstream and raise blood glucose. How much they raise glucose depends on how quickly they break down into glucose (glycaemic index (GI) of the bread) and how much bread is eaten (portion).

The lower the GI of the bread, the lower the glucose response and the better the blood glucose. 

Wholegrain and seed breads are recommended over white varieties as the fibre and seeds usually lowers the GI score. However, portion control is still imperative irrespective of the GI.

Different recipes have different amounts of sugar so always check how different brands of breads affect you.

Gaining popularity are breads that are made from nut flours, like almond- and coconut flour. These flours are low in carbohydrates, therefore don’t raise blood glucose as much as breads made from grain flours. However, in large amounts the carbs in nut flours can add up, so portion control is still necessary.

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Beverages

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Water remains the best for hydration when you have diabetes. Adding lemon juice can add some freshness without adding calories or sugar.

Sugar-free cold drinks are still recommended for most people living with diabetes as they don’t spike blood glucose. However, have these in moderation as there is evidence that they can negatively affect the bacteria in your gut.

Unsweetened tea and coffee are suitable. Caffeine does spike blood glucose in some people but the spike often drops back to normal. As a precaution, limit caffeinated beverages to a maximum of five cups a day. Herbal teas are great but make sure they are sugar-free.

Reduced-fat dairy is a nutritious choice. However, dairy options aren’t considered a low-sugar beverage since it contains the naturally occurring milk sugar, lactose, so this beverage must be considered in your total carbohydrate allowance for the day.

Avoid sugar sweetened drinks, energy drinks (even the sugar-free ones) and fruit juice as they are high in sugar and will increase blood glucose. If you absolutely must, have fruit juice but make sure it’s within your total carbohydrate limit for the day.

DID YOU KNOW?

You can count a black herbal tea with no honey or sugar as a glass of water. Herbal teas that count are rooibos, camomile, peppermint and other herbal teas. Teas that contain caffeine, such as normal tea or green tea, won’t count as a water.



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Alcohol

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The biggest concern of alcohol in diabetes is hypoglycaemia (low blood glucose), which can happen when consuming alcohol combined with some diabetes medication. This happens because the liver is responsible for stabilising glucose levels by storing carbohydrates and releasing them into the bloodstream between meals and overnight, but when you consume alcohol, your liver prioritises the metabolism of alcohol, which means that the job of releasing stored glucose is halted and this can lead to hypoglycaemia. 

Many symptoms of hypoglycaemia, such as slurred speech, drowsiness, confusion, or difficulty walking, are also symptoms of being drunk, so it can be difficult to tell the two apart. Timing can also be unpredictable, as hypoglycaemia can strike hours after your last drink. 

Your risk of having a hypo doesn’t go away after you stop drinking, it can last up to 24 hours.

So, the most important thing to remember is never drink alcohol on an empty stomach, preferably consume with your meal, or otherwise with a snack. 

Drink in moderation; one unit/drink a day for women and up to two per day for men. 

A drink is 140ml of wine, or a 330ml beer, or 40ml tot of 80-proof spirits. A 14% ABV 750ml bottle of wine will contain approximately 10,5 units and 750 calories.

If you have one too many, keep hydrated by drinking plenty of water, don’t skip breakfast, and check your blood glucose regularly the next day. Symptoms of a hypo are similar to feelings of a hangover, so no matter how awful you feel, you need to treat a hypo straight away. Don’t ignore it.

DID YOU KNOW?

Consuming alcohol can interfere with the positive effects of oral diabetes medicines or insulin.

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