TABLE 2.

Practical dietary recommendations for reducing postprandial glycemia in type 2 diabetes (T2D) when starchy foods are consumed.

1. Complement meals rich in carbohydrates with foods rich in fiber (fruits and vegetables, whole grains, legumes, and nuts)

2. Complement meals rich in carbohydrates with foods rich in animal protein (meat, fish, eggs, dairy products, and derivatives) or vegetable protein (legumes, nuts and seeds, and whole grains).

3. Complement meals rich in carbohydrates with foods rich in healthy fats (extra virgin olive oil, oily fish, nuts, and seeds).

4. Add vinegar or incorporate pickled foods to meals rich in carbohydrates with a high GI.

5. Prioritize the consumption of underripe climacteric fruits.

6. Consume foods in its original form, as little processed as possible.

7. Cook pasta, rice or other starchy foods al dente.

8. Prioritize microwave cooking over other cooking techniques (boiling, steaming, sautéing and frying) due to its major content of resistant starch.

9. Cook foods such as pasta, rice or legumes beforehand, leave them to cool in the fridge for 1 day and consume them cold or reheated (<130°C) to allow for the formation of resistant starch.

10.  Reduce the proportion of liquid when cooking foods such as rice and pasta.

11.  The order matters: preferably consume a first course of vegetables with foods rich in protein and the food rich in carbohydrates as a second course.W3510