2. Should I switch to brown rice?

Brown and white rice contain the same amount of carbohydrates, weight for weight, but brown rice provides more fibre. Fibre can slow down the absorption of sugar into your bloodstream, thus improving your blood sugar levels, says Ms Adaikan. 

Besides brown rice, try to include whole grain breads and high-fibre cereals in your diet, as these contain more helpful fibre too.

3. What about fruits and vegetables?

Fruits do contain sugar, in the form of fructose, but they are also a good source of vitamins, minerals and fibre so they ought to be included as part of your meal plan and part of your carbohydrate intake. 

In general, most vegetables are recommended as they provide fibre. No food is off limits. The important thing is to watch the portions of carbohydrates you eat in a day and ensure that these are evenly distributed throughout the day, says Ms Adaikan. 

For instance, make sure you count starchy vegetables such as potatoes as part of your carbohydrate requirements for the day.

Carbohydrate requirements will vary from one person to the next, depending on weight, age, physical activity levels and other health-related conditions. A dietitian can calculate your individual requirements and teach you carbohydrate-counting techniques for more flexibility in your diet.

4. Can I eat more protein foods to fill up?

Protein foods like chicken and fish do not contain carbohydrates, so they will not raise blood sugar levels. However, some foods contain a combination of protein and carbohydrates. These include milk and dairy products and plant-based protein foods, such as beans, dhal and lentils. These should be counted as part of your carbohydrate intake and requirements.