We hear a lot about the health risks of high-carb foods – but for most people, it’s refined carbs (both sugary and starchy) which should be avoided or minimised. White versions of sugar and flour, often found in nutrient-poor ultra-processed foods, have been linked with a host of negative health outcomes.
If you have diabetes or are on the way of becoming diabetes, this is particularly important. Both starchy and sugary carbohydrates are converted into sugar, raising your blood sugar levels. Refined carbs are low in fibre, so absorb quickly into your system, causing spikes in blood sugar and increase your cravings.
Swapping your usual foods for higher-fibre alternatives is an easy change with big benefits. There is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It also makes us feel fuller for longer, helps digestion and prevents constipation and bloating.
High-fibre foods include all wholegrain products, try brown rice instead of white, spelt pasta instead of normal as well as oats, quinoa and rye, fruit, vegetables, peas, beans, pulses, nuts, seeds and potatoes with skin.
Increase the fibre in your diet by switching to wholegrain products. Increase your portions of fruit and veg to two per day, or more. Instead of crisp have crudités, instead of chocolate have fruit, avoid sugary drinks at all cost.
Lost on variety? Always have the same food? We will bring out an online recipe book shortly were you can find new ideas for every day of the week.
Read more Health & Diet Tips on our blog.