Veges the best weapon to com­bat di­a­betes

South Waikato News - - NEWS -

To­day is World Di­a­betes Day. The world is in the grip of an alarm­ing in­crease in di­a­betes, mainly type 2.

In New Zealand, we are keep­ing up with global trends.

The num­ber of peo­ple who de­vel­oped di­a­betes grew by nearly 10 per cent last year, mean­ing on av­er­age 50 more peo­ple were di­ag­nosed ev­ery day.

Di­a­betes New Zealand says that if this con­tin­ues, in less than a decade nearly 400,000 Ki­wis will have di­a­betes and it will cost our coun­try more than $1 bil­lion a year in health­care.

Un­like type-1 di­a­betes – an au­toim­mune dis­ease – type-2 di­a­betes is gen­er­ally caused by life­style and oc­curs when the in­sulin pro­duced by the body does not work prop­erly, or the body can­not pro­duce enough in­sulin to main­tain nor­mal blood glu­cose lev­els.

Obe­sity is one of the largest pre­ventable causes of type-2 di­a­betes.

Type-2 di­a­betes can be con­trolled and its de­vel­op­ment pre­vented with healthy eat­ing and ex­er­cise.

When it comes to cook­ing, you can make al­most any meal di­a­betes friendly.

Give veg­eta­bles a lead­ing role. In­clude at least two serves of veg­eta­bles in your meal. One serve is equiv­a­lent to half a cup of cooked veg­eta­bles or one cup of salad. Add lots of grated veg­eta­bles to sauces, soups and baked dishes.

Add a por­tion of lean pro­tein. Pro­tein helps lower the to­tal gly­caemic in­dex (GI) of the meal and helps you feel full longer.

A serve of pro­tein could be two small eggs, 120 grams of tofu, 100g chicken, beef, lamb or pork, 120g fish, 40g (about two slices) re­duced-fat cheese or half a cup of len­tils, chick­peas or beans.

Choose mod­er­ate amounts of car­bo­hy­drates. Keep the gly­caemic load of your meal down by us­ing smaller por­tions of starchy veg­eta­bles, grains and legumes.

A serve of car­bo­hy­drate is one cup of cooked pasta or noo­dles, one small whole­grain bread roll, two slices of whole­grain bread, one cup of cooked cous­cous, cup of cooked brown rice or bas­mati rice, cup of quinoa, one small potato, one medium ku­mara or one medium corn cob.

Add a lit­tle healthy fat. Healthy fats help lower the GI of the meal. Ex­am­ples in­clude 2 tea­spoons of pesto, 1 tea­spoon of plant­based oil, 2 tea­spoons of crushed or sliced nuts, 10g av­o­cado, a ta­ble­spoon of hum­mus or 2 tea­spoons of salad dress­ing.


DI­A­BETES DAY: Con­trol­ing di­a­betes.

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