Health Diabetes
Living with diabetes: healthy eating
A healthy diet is the cornerstone of Type 2 diabetes management. It’s also important for those who are at risk of developing the condition
If you’ve recently been diagnosed with Type 2 diabetes, you may feel confused about what you can – and can’t – eat. But according to Diabetes UK, there’s no such thing as a ‘diabetic’ diet. Indeed, the charity says you can eat anything and
everything. It’s not like in the past, when you were sent home with a list of foods you shouldn’t eat or just told to cut out sugar. Nowadays, it’s all about eating a healthy balanced diet. So what exactly does that look like? Just like those who don’t have diabetes, people with
diabetes should base their diets on the following: Fruit and veg Aim for at least five portions a day.
Starchy foods It’s a common misconception that people with diabetes can’t eat foods rich in carbohydrates, such as potatoes, rice, pasta and bread. In fact, Diabetes UK suggests you should eat some starchy foods every day. Try to go for brown or whole grain/whole wheat varieties and potatoes with the skins left on.
Protein foods Meat, fish, eggs, pulses, beans and nuts are all high in protein. Aim to have some protein foods every day, and one or two portions of oily fish a week (oily fish are rich in omega-3 oils, which, according to Diabetes UK, can help protect the heart).
Dairy foods Have some dairy foods every day. These include milk, cheese and yoghurt, ideally lower-fat varieties.
Foods high in fat and sugar People with diabetes can enjoy these types of foods if they have them as an occasional treat rather than every day. Whenever possible, go for diet/light or low-calorie alternatives. Use unsaturated oils when cooking, such as sunflower, rapeseed or olive oil, as these are better for your heart than saturated fats (such as butter, for instance).
Salt Try to stick to 6g of salt a day, as too much salt can increase your risk of high blood pressure and stroke. Cooking meals from scratch where you can control how much salt you use may be useful, as processed foods can contain high amounts.
Swap it While nothing is completely off the menu for those living with Type 2 diabetes, there are ways of making what you eat a little healthier – without sacrificing your eating enjoyment. Try some of these food swaps to make your diet even healthier…
Breakfast • Swap white toast for wholegrain or granary toast • Swap sugary cereals for porridge • Swap bacon and sausages for kippers • Swap a cereal bar for fresh fruit and a handful of nuts
18 All About health
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