Banana Oat Pancake (Serves 2)
Banana is one of the low GI fruits. A ripe banana has a GI value of 51 while an unripe banana has an even lower GI value of 30. It is a good source of dietary fibre which slows down the absorption of carbohydrates thus stabilizing our blood glucose level, and preventing constipation. The sweetness of a ripe banana can act as natural sweetener in producing baked goods, which minimises the usage of added sugar.
The Salmon “RainBowl” (Serves 1)
Deep sea fish is packed with omega-3 fatty acid, which is a type of polyunsaturated fatty acid. This helps to protect our heart and blood vessels by lowering the LDL (bad) cholesterol and increasing the HDL (good) cholesterol concentration in our blood. Its anti-inflammatory property also helps to prevent and alleviate inflammation in our body. A weekly consumption of at least 150-200grams of deep-sea fish is recommended, such as salmon, tuna and mackerel.
Pumpkin Oat Porridge with Tuna (Serves 1)
Rolled oat, quick oat and instant oat have different effects on glycemic control. In fact, Rolled oat is more diabetic friendly as it is the least processed among the three, its complex structure requires a longer duration for digestion and metabolism, thus stabilizing our blood sugar level. Since quick oat and instant oat are more processed, they can be broken down and absorbed into the bloodstream easily, therefore draws a greater effect on blood glucose level. Oat has a creamy texture which can be a low GI alternative to white rice in making congee.