Food Types.

This section shows general information split by type of food such as fruit, green vegetables, dairy, fish and so on.

For information in more detail click on the picture or the name of the food type, be more than a little wary of general information as there are usually one or two exceptions to catch you out.

Fruit and Vegetable Colour.

Look at the colour of the fresh fruit and vegetables you buy. Vibrantly coloured food indicate freshness and the presence of certain elements and vitamins.

Yellow indicate Potassium. Found in foods like: Banana, Butternut Squash and Parsnip.

Dark Green indicates Folate (Folic Acid). Found in foods like: Broccoli, Savoy Cabbage, Spinach and Kale.

Aim to eat a variety of different coloured vegetables and fruits too (even the dark greens). It makes sure you get a good balance, some of everything in your diet.

Food Type	Sugar Absorption Rate	Other Information
BEANS, PEAS and PULSES.	Medium to Very Slow	A recommended source of carbohydrate high in fibre and starch. Low in fat. This includes baked beans in tomato sauce a good convenience food.
BREAD, PASTA and RICE.	Quick to Medium	Reduce the more processed breads such as white bread try wholemeal, granary or pitta breads which have a slower sugar conversion or are healthier for the heart. Usually low in fat. Durum wheat pasta in the medium to low range.
BREAKFAST CEREAL.	Quick to Medium	Try to avoid cereals with added sugar, choose less processed low or no added sugar varieties. Low in fat. Try with skimmed or semi skimmed milk for a low fat meal. Oats (used in porridge or muesli) are thought to lower cholesterol. Whole Grain varieties are thought to be good for the heart.
DAIRY FOODS AND EGGS.	Medium to Very Slow	High to Low fat. Reduce - as they are an additional risk of Heart Disease and fairly high in calories. Try lower fat versions and/or vegetable spreads where possible.
FISH AND FISH PRODUCTS.	Very Slow but processed food like Fish Cakes, Battered and Breaded Fish can be quicker.	Try grilling rather than frying. Oily fish like salmon, mackerel and herring (and many more) are particularly recommended for the heart.
FRUIT.	Some Quick but generally Medium to Slow	A recommended source of carbohydrate and many other nutritional needs. Low in fat and often high in fibre. The carbohydrate in most fresh and dried fruits (fructose) is absorbed more slowly by the body than carbohydrate in bread, potatoes or table sugar.
FRUIT AND VEGETABLE JUICE.	Quick to Slow	Tomato juice and cloudy apple juice are low rated fruit juices. Generally juicing fruits and vegetables make them converted to blood sugar quicker than the original fruit or vegetable.
GREEN AND SALAD VEGETABLES.	Usually Very Slow, one or two Slow	A recommended source of many nutritional needs. Good to balance a meal with foods that have a quick conversion to sugar (such as potato). Moderately high in fibre and low in fat.
MEAT AND MEAT PRODUCTS.	Very Slow but processed food like Pies, Black (Blood) Pudding, Sausages and Burgers can be quicker.	Try grilling rather than frying. Choose leaner cuts of meat or better still Poultry and Fish.
NUTS AND VEGETABLE SPREADS.	Slow to Very Slow	High in fat and calories. Try low fat versions spreads. Try unsalted nuts to reduce salt and help lower blood pressure.
ROOT VEGETABLES.	Quick to Medium	Take care with Potato, it doesn't count towards your 5 a day fruit and veg count. Also it has a quick conversion to blood sugar and is a major source of calories (especially when fried). There are many root vegetables more friendly to diabetic's. Roots like Carrot and even Sweet Potato.