This should be “the diet of choice for diabetics” according to Dr James Anderson, Endocrinologist and Professor of Medicine at the University of Kentucky, USA.
Within your daily calorie count the content is to be made up of
- 70-75 per cent complex carbohydrates,
- 15-20 per cent protein and
- 5-10 per cent fat.
You must be sure that your total fibre content is around 100 grams per day.
The reason given for the high consumption of fibre is that it protects the starchy carbs from the digestive enzymes to a certain degree and thus slows down the absorption of glucose into the blood and prevents swings.
The carbohydrates he suggests you eat are to come mainly from cereal grains, green vegetables, legumes e.g. lentils and beans, root vegetables and whole fruit.
He recommends 5 fruit and vegetable servings a day, which is really what has become to be considered the norm for a healthy diet.
Positive effects claimed:
1. Blood glucose rises after meals are reduced.
2. BG’s are more even throughout the day.
3. The cells become less insulin resistance.
4. Cholesterol is reduced – triglycerides levels down – HDL increased.
5. Weight loss.
Possible negative effects:-
1. Some folk have digestive problems with all the fibre. They may get bad diarrhoea.
2. A number of diabetics, (it has been quoted at around 10% but may be much higher) cannot tolerate a high carbohydrate diet, even one made up of complex carbohydrates. They get huge bg increases and their cholesterol worsens.