Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes

39

LIVING

making carbs count

and brands are higher in carbs than

others, so it pays to check the label.

If you are having gut issues or you

notice changes when introducing

these foods into your diet, speak to

your GP or dietitian.

Cheeses

Some types of cheese - cheddar,

parmesan and swiss cheeses

like gouda - are great sources of

probiotics. Their low acidity and high

fat preserve help to look after the

good bacteria while it moves through

the digestive system.

Kefir

This is a cultured, fermented milk

drink, similar to yogurt but thinner

in consistency. It has a distinctive

tart taste with a bit of 'fizz', thanks

to the fermentation process. As well

as being rich in probiotic bacteria,

Kefir - like yogurt - is a good source

of calcium.

Kimchi

This is generally made by fermenting

vegetables, such as napa cabbage and

Korean radish, made flavoursome

with seasonings, including spring

onions, garlic and ginger. It is a great

side dish but can also be added to

soups.

Kombucha

A sweetened fermented Chinese

black or green tea, which contains a

host of gut-beneficial bacteria and

yeast species. There are plenty of

flavours on the market, popular for

its sweet taste and effervescence.

Miso

Miso paste is made from fermented

soy used in many Japanese and Asian

foods. It contains large amounts

of the gut-friendly bacteria A.

oryzae and is considered to

support digestion.

Sauerkraut

A type of fermented cabbage,

sauerkraut is full of good bacteria, is

easy to make and home - fermenting

cabbage with salt in water - and is a

delicious addition to salads.

Yogurt

Good old-fashioned yogurt is one of

the greatest sources of probiotics

and comes readily available in a

variety of flavours. It is made from

milk, fermented by the friendly

bacteria lactic acid bacteria and

bifidobacteria. It doesn't have to

be dairy-based milk - any plantbased

yogurt can be a probiotic and

there are a number of coconutbased

varieties on the market.

Check products for the term' live

active cultures' - bonus points if

lactobacillus acidophilus is listed,

which can help support digestion and

promote healthy blood sugar.

Diabetes link?

Many studies have examined the role

of probiotics in both the prevention

and management of diabetes. There

is some evidence that people with

Type 2 diabetes and obesity have

an altered gut microbiome, but

it is not yet understood what the

consequences are. Much of the

research looking at altered gut

microbiome and disease development

is in animals with limited goodquality

studies in humans. According

to Diabetes UK, in animal studies,

probiotic supplements have been

shown to improve insulin sensitivity,

reduce weight, and improve

glycaemic control, and reduce the

risk of cardiovascular disease. But

more research is needed to know if

this is the same in humans.

Sources

www.nhs.uk/probiotics

www.bbcgoodfood.com

Click the pic to download Diabetes UK FactFile 'functional foods'

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