Healthy Diet with Diabetes.

Healthy Diet. Type 2


Eating well is important if you have diabetes. The foods you choose in your daily diet will make a difference not only to manage your diabetes but also it will give you the energy you need to have every day. Naturally, foods low in fat and calories and packed full of vitamins and minerals and fibre should be incorporated into your daily meals. Eating at least five fruit and vegetables are the daily requirement for healthy living and can include fresh, frozen, dried and canned vegetables in water.

Starchy foods like potatoes, rice, pasta and bread all contain carbohydrates, which is broken down into glucose and used by your cells as fuel. Wholegrain bread, whole wheat pasta and brown or wild rice are better options of starchy foods, as they contain much more fibre, which helps to keep your digestive system working well, they also have a low GI so they keep you fuller for longer. Try to include beans, pulses, soya and tofu in your diet every day and at least 1-2 portions of oily fish such as mackerel, salmon and sardines a week.

Milk, cheese and yoghurt contain calcium, which is vital for keeping bones and teeth strong. They’re also good sources of protein too. Some dairy foods can contain high levels of saturated fat so try and look for lower-fat alternatives, but be careful as these can contain added sugars. Try and consume these foods every day but don’t overdo it.

Fat is high in calories, so try and reduce the amount of oil or butter you use in cooking. You can use unsaturated oils such as sunflower oil, olive oil or rapeseed, as these oils are better for your heart.

Sugary foods and drinks will raise bold glucose and will extra calories so opt for diet or low-calorie alternatives, choose water as this is calorie free.

Space your meals evenly throughout the day and make sure you do not skip breakfast.

Using smaller plates will also cut down portion sizes of your food.

Keeping yourself hydrated is important too, by drinking 8-10 glasses of water daily, but you can also incorporate milk, tea, coffee, herbal teas and some foods such as fruit and vegetables will all contribute to this total.

Foods labelled as “diabetic” offer no benefit to people with diabetes and may still affect blood glucose levels. They can be expensive and contain as many calories and fat as ordinary versions, and they can also have a laxative effect.

Eating chocolate with diabetes in moderation is fine just don’t consume a lot in one go as this can affect your blood sugars.  Chocolate labelled “diabetic” contains a type of sweetener such as fructose or sorbitol, which can affect blood sugar levels. It also tends to contain as much fat as ordinary chocolate and is often high in bad fats such as saturated and trans fats. It can sometimes contain as many or if not more calories than normal chocolate. It can have a laxative effect and can be more expensive.

There is no such thing as a “diabetic” diet. A healthy balanced diet will help you and your family to eat well, feel good and enjoy food.


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