MEDICAL MATTERS... I HAVE TYPE 2 DIABETES – WHAT CAN I EAT?
Some time ago PHTM ran a Medical Matters column about diabetes: the two types, what all the technical terminology means, what medication might you be prescribed, and so on. What we’d like to do here is take a more practical approach to this diabetes problem, and look into what kinds of food you can eat if you’ve been diagnosed with Type 2 diabetes – where the body doesn’t make enough insulin, or where the body becomes resistant to insulin so that it does- n’t work properly.
It’s the most common form of diabetes, accounting for around 90 per cent of cases. It’s frequently linked with being overweight. And unfortunately, it’s quite common amongst taxi/PHV drivers, for all sorts of reasons: lack of exercise, lack of change of work position (ie. sitting down a lot), eating convenience foods at weird hours, and eth- nic background – people from some ethnic origins are more prone to Type 2 diabetes than others.
From the moment you’re diagnosed with Type 2 diabetes, you’re likely to be faced with what seems like an endless list of new tasks. Medical appointments, taking medica- tion, stopping smoking, being more active and eating a healthy, balanced diet – it can all seem so daunting and overwhelming.
One of your first questions is likely to be ‘what can I eat?’ With so much to take in at once and all the myths about diabetes and food that you’ll probably hear, it can be hard to know what to do. Planning ahead when it comes to food could help you feel less over- whelmed and more in control.
We’ll not even attempt to be Masterchef and churn out countless recipes for diabetics; there are thousands of those online. Howev- er, it might be helpful if you were to treat this article as a guideline, to point you in the right direction as to types of foods to con- sider – and more significantly, types of foods to avoid.
WHAT’S THE DIABETES DIET?
There is no such thing as a special diet exclusively for people with Type 2 diabetes. No two people with diabetes are the same. So there isn’t a one-size-fits-all way of eat- ing for everyone with diabetes.
In the past, people with Type 2 diabetes were sent away after their diagnosis with a list of foods they weren’t allowed to eat, or
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often told to cut out sugar. But the advice from Diabetes UK is to make healthier choices more often, and only have treats occasionally and in small portions.
It is now known that making healthier food choices is important to manage Type 2 dia- betes and to reduce the risk of diabetes complications, such as heart problems and strokes, and other health conditions includ- ing certain types of cancers.
The best advice we’ve come across is to try to make changes to your food choices that are realistic and achievable so you’ll stick with them. This will be different for everyone, depending on what you eat now and the goals you want to achieve. Here are some examples of goals – think about yours:
• I want to reach my target blood sugar level • I want to reduce my cholesterol levels (blood fats)
• I want good blood pressure • I want to be a healthy weight • I want to be in diabetes remission
You’re more likely to achieve your goals if you get some support – whether that’s from your healthcare team, your family and friends or other people with diabetes. There are millions of people with Type 2 diabetes wondering what they can eat – you’re not alone in this.
DIABETES DIET PLANS TO LOSE WEIGHT
The way a person is deemed to be a healthy weight for their height these days is by look- ing at their Body Mass Index (BMI). You can calculate your BMI online if you know your height and weight, or visit your GP. BMI takes into account the fact that people come in different shapes and sizes.
If you’re overweight, finding a way to lose weight has huge benefits. It can help you manage your blood sugar, blood pressure and cholesterol levels. And there’s strong evidence to suggest that losing extra weight can put your Type 2 diabetes into remission. We know this is more likely nearer to you being diagnosed, so find out everything you can about remission and speak to your healthcare team about it.
There are different ways to lose weight, such as a low carb diet, Mediterranean diet and very low-calorie diets. Best advice here: speak to your GP or nurse before you set off in this direction, especially if you’re on med- ication such as insulin.
You can download My weight-loss planner (PDF, 534KB) from the Diabetes UK web- site, to set goals and track your progress. By putting a plan in place and noting down your progress, you’ll be able to see the pos- itive changes you’re making.
BREAKFAST IDEAS FOR DIABETICS
Diabetes won’t stop you from enjoying your food, but knowing some simple guides and swaps will help you choose healthier options and make planning your meals a lit- tle easier. These ideas may not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing too much difference.
Here are some healthy breakfast ideas to choose from:
• a bowl of wholegrain cereal with milk • two slices of wholegrain toast with olive oil-based spread
• a pot of natural unsweetened yogurt and fruit
• two slices of avocado with a hardboiled egg.
CEREAL SWITCHES Although the packaging may make some
JANUARY 2020
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