Carbohydrate counting for diabetes

KITLIVING

MAKING CARBS COUNT Recipe overleaf

the amount of fibre in your diet, try doing

it gradually - and don't forget to keep

hydrated (adults should aim for around

6-8 glasses per day) and stay active - at

least 150 minutes a week.

Fibre explained

Fibre is a complex carbohydrate that the

small intestine can't digest or absorb

it like it can with other carbs. Instead,

it's either broken down inside the large

intestine by bacteria for food or passes

through the digestive system to help keep

things regular. Fibre is often classed into

different types:

• Soluble fibre: As the name suggests,

this type of fibre helps to soften stools,

dissolving in the large intestine into a gellike substance where

our friendly bacteria

gets to work. Typical sources include

oats, citrus fruits, barley and nuts.

• Insoluble fibre: Our bodies can't

digest this type of fibre, so it adds bulk

to stools, encouraging waste to pass

through the digestive system. Brown

rice, cauliflower, potatoes and nuts are all

types of insoluble fibre.

• For quick snacks, any fruit and veg

sticks are a good bet, but rye crackers,

oatcakes, unsalted nuts or seeds are

winners too.

• Add veg to every meal: blend in

sauces, chop for stews and slice for

salads. Try to keep some tinned and

frozen veg so you'll always have some to

hand. Beans, lentils and chickpeas also

help to top the fibre up.

Foods full of fibre

Fibre comes from plant-based foods,

there are so many varieties of foods rich

in fibre including:

• Wholegrain cereals, wholewheat

pasta, wholegrain bread and oats, barley

and rye

• Fruit - apples (especially the peel!),

oranges, bananas and berries

• Vegetables - generally speaking,

the darker the veg, the higher the fibre,

artichoke and broccoli are good sources

• Peas, beans and pulses

• Nuts and seeds

• Potatoes with the skin on.

Get more fibre

Here are some easy ways to increase

your fibre intake:

• Start your morning off with breakfast

high in fibre like wholegrain breakfast

cereals, like bran flakes, wholewheat

cereal, porridge and no-added-sugar

mueslis. You can keep it varied by adding

some favourite healthy toppings, such as

fresh or dried fruit, seeds or nuts.

• Choose wholemeal bread for

sandwiches.

• Ditch white pasta and rice and go

for wholegrains - think wholewheat pasta

and brown rice.

• Eat your potato skins: Enjoy a whole

baked potato and avoid peeling potato

wedges.

Half an avocado has 5g of fibre.

One lOne large raw fig has 2g fibre.

A portion of almonds (about

20g) has 2.4g of fibre. A pack of

popcorn (25g) has 2g of fibre.

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