Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.
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| Eat regular meals Plate |
1. Eat regular meals Plate
Spacing meals evenly throughout the day will help control your appetite and blood glucose levels – especially if you are on twice-daily insulin.
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| Opt for slowly absorbed carbohydrates |
2. Opt for slowly absorbed carbohydrates
All carbohydrates (carbs) affect blood glucose levels, so be conscious of how much you eat and opt for carbs that are more gradually absorbed. Try pasta, basmati or easy-cook rice; granary, pumpernickel or rye bread; new potatoes, sweet potatoes and yams; oat-based cereals, such as porridge or natural muesli.
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| Cut the fatcarbs |
3. Cut the fatcarbs
Eat less fat – particularly saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like extra virgin olive oil and rapeseed oil, as these types of fat are better for your heart. Use skimmed or semi-skimmed milk and other low-fat dairy products, while grilling, steaming or baking foods is healthier than frying. Remember that all fats contribute similar amounts of calories, so limit your overall intake if you are aiming to lose weight.
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| Five portions of fruit and vegetables every day |
4. Five a day
Aim for at least five portions of fruit and vegetables every day to give your body the vitamins, minerals and fibre it needs. A portion is: 1 piece of fruit, like a banana or apple, 1 handful of grapes, 1 tablespoon (30g) dried fruit, 1 small glass (150ml) of fruit juice or fruit smoothie, 3 heaped tablespoons vegetables.
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| Eat plenty of beans |
5. Eat plenty of beans
Beans, lentils and pulses are all low in fat, high in fibre and cheap to buy. They don’t have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans. Include in soups and casseroles, cold in salads, in falafel, bean burgers and low-fat houmous and dahls.
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| Eat more fish |
6. Eat more fish
All types of fish are healthy, provided they’re not coated in batter or fried, but oily fish such as mackerel, sardines, salmon and trout are particularly good for you. They are rich in omega-3 (polyunsaturated fat) which helps protect against heart disease, which people with diabetes are at higher risk of. Aim to eat two portions of oily fish a week.,
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| Cut back on sugar |
7. Cut back on sugar
Having diabetes doesn’t mean you need to eat a sugar-free diet. You can include some sugar as part of a healthy, balanced diet, provided you don’t over do it. Just aim to have less of it. You can also use other sweeteners as an alternative to sugar. Some easy ways to cut back on your sugar intake include choosing sugar-free drinks, buying canned fruit in juice rather than syrup and reducing or cutting out sugar in tea and coffee. But remember, sugary drinks are an excellent treatment for hypos (hypoglycaemia – low blood glucose level).
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| Reduce your salt |
8. Reduce your salt
Having too much salt increases risk of high blood pressure. This in turn increases your risk of heart disease and stroke, which people with diabetes are already at higher risk of. Reduce salt in your diet to 6g or less a day. Try cutting back on processed foods which account for about 70 per cent of our salt intake. You can also try flavouring foods with herbs and spices instead of salt.
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