the best diet
Advice on what and how to eat when you have diabetes is constantly changing. At one time, people with the disease were forbidden to eat any foods with sugar. At another, they were told to cut nearly all the fat from their diets.
Today, the advice focuses more on an overall diet than on any specific food or food ingredient. The British Diabetic Association recommends the following:
1 Eat three regular meals a day. Avoid skipping any, and evenly space your breakfast, lunch and evening meal over the course of the day. This not only helps to control your appetite, but also helps to regulate your blood glucose levels.
2 At each meal include starchy carbohydrate foods such as bread, pasta, chapatis, potatoes, yam, noodles, rice or cereals. The amount of carbs you eat is important to control your blood glucose levels. Try especially to include those with a lower glycaemic index as they won't affect your blood glucose levels as much.
3 Cut down on the fat you eat, particularly saturated fats as this is the type linked to heart disease. Choose saturated fats or oils, especially monounsaturated fat (eg oliveoil and rapeseed oil) as these are better for your heart.
4 Eat more fruit and vegetables. Aim for at least five servings in total a day to provide you with vitamins and fibre as well as to help you to balance your overall diet.
5 Include more beans and lentils such as kidney beans, butter beans, chickpeas and red and green lentils, as these can help to control your blood glucose levels and blood fats. Try adding them to stews, casseroles, soups and salads.
6 Aim for at least two portions of oily fish a week. It contains omega-3 polyunsaturated fat, which helps to protect against heart disease. Oily fish include mackerel, sardines, salmon and pilchards.
7 Limit sugar and sugary foods. This doesn't mean you need to stick to a sugar-free regime, though. Sugar can be used in foods and in baking as part of a healthy diet. However, opt for sugar-free or diet squashes and fizzy drinks, as sugary beverages cause blood glucose levels to rise quickly.
8 Reduce salt in your diet to 6g or less a day - more can raise your blood pressure, which can lead to stroke and heart disease.
9 Drink alcohol in moderation only - a maximum of two units a day for women and three units a day for men. Remember: alcohol contains empty calories, so think about cutting back further if you are trying to lose weight. Never drink on an empty stomach, as alcohol can make hypoglycaemia (low blood glucose levels) more likely to occur when taking certain diabetes medications.
10 Don't be tempted by diabetic foods or drinks. They offer no benefit to people with diabetes. They are expensive, contain just as much fat and calories as the ordinary versions, can have a laxative effect and will still affect your blood glucose levels.
thing you can do to prevent diabetes. see the fitness routines on page routine 1 easy does it, routine 2 anidote to ageing, routine 3 spread stopper to get you started. Every time you stress the muscle cells with strength-training, you increase their need for glucose, thus reducing insulin resistance. The more muscle you build, the more glucose they need. That means more insulin receptors on
cells, and less glucose in your bloodstream.
2 Maintain your level of activity If you're using aerobic activities such as walking, playing tennis and cycling to maintain healthy glucose levels, don't give up. when you're young, the boost in insulin sensitivity you get from one bout of aerobic exercise can last up to four days. But once you pass the age of 40, that boost has a shorter and shorter time span. This makes it crucial that you get some type of activity almost every day.
3 Drink tea A compound in black, green and oolong tea called epigallcatechin gallate substantially increases the ability of cells to take in insulin. Just skip the milk, adding just a teaspoon of semi-skimmmed milk reduced the benefit by a third. Also stay away from non-dairy substitutes and soya milk, which also significantly reduced the benefits.
4 Get your grains Whole grains - whether wheat, quinoa, rice, rye or oats - should be considered as diabetes prevention in a plant. Because these grains haven't been stripped of nutrient-containing components and fibre, they pack a powerful nutritional punch. How powerful? A study of nearly 43,000 male health professionals found that those who had the greatest amount of whole grain in their diets were 42 percent less likely to develop type 2 diabetes than those who got the least amount of grains. whole grains' benefits probably come from their ability to slow the release of glucose into the bloodstream, thus tempering that post-meal insulin rise. Thus, studies find, diets high in fibre naturally improve insulin sensitivity and reduce insulin secretion.
5 Load up on magnesium Found in high amounts in whole grains (yet another reason for that morning bowl of oatmeal), magnesium influences the release and activity of insulin, and plays a role in your body's ability to use carbohydrates. When blood sugar levels are high, your body loses magnesium. Numerous studies, including two that followed more than 170,000 health professionals for up to 18 years, found that the risk of developing type 2 diabetes was much higher in men and women with low dietary levels of magnesium than in those with high levels. Other good sources include halibut, almonds, cashews, soya beans and spinach. Just 30g of almonds
or cashew provides 20 percent of your recommended daily intake of magnesium.
Drinking tea increases the ability of cells to take in insulin
6 Choose chicken When researchers evaluated 37,309 healthy and non-diabetic women aged 45 or over, they found that the risk of developing type 2 diabetes over the average 8.8 years follow-up was increased by higher consumption of animal protein, red meat frequent consumption of processed meats, which raised diabetes risk by 43 percent. Bacon and hot dogs emerged as particular culprits.
4 ways to stabilise blood sugar
Already struggling with insulin resistance or diabetes? These four tips have been shown to have a wonderfully stabilising effect on blood sugar levels.
1 Switch to soba Instead of pasta, ladle your tomato and other pasta sauces over soba noodles, made with buckwheat. Canadian researchers found extracts of the grain reduced blood glucose levels by 12-19 percent in diabetic rats, and a similar effect appears to occur with people. You can find soba noodles in the oriental food section of some supermarkets.
2 Pop some cherries These sweet-and-sour fruits are filled with powerful antioxidants called anthocyanins that can increase insulin production by up to 50 percent, according to animal studies.
Time to supplement
Studies find that older people with diabetes tend to have low levels of magnesium and zinc. Taking supplements of these minerals had been proven to improve blood glucose control. Additionally, taking supplements of antioxidant vitamins such as vitamins C and E can help to improve blood sugar control, probably by reducing inflammation and oxidation within your bloodstream. Talk to your doctor about the right amounts for you.
3 Get a good night's sleep If you don't get enough sleep, or you toss and turn all night, your blood sugar levels may be higher than normal the next day. One study of 161 people with type 2 diabetes found 67 percent had poor sleep quality. Lack of sleep and poor sleep wreaks havoc with a multitude of hormones responsible for metabolising glucose and regulating appetite, studies find, so much so that some researchers suggest our 24 hour society may, in part, be contributing to the current diabetes epidemic.
4 Try tai chi Researchers from Taiwan had 32 people with type 2 diabetes participate in a 12 week tai chi programme. This ancient Chinese martial art uses a combination of movement and breathing exercises to strengthen the body and mind. After 12 weeks, participants showed a significant decrease in their haemoglobin A/c levels, a marker of glucose levels, over time, and fewer pro-inflammation chemicals.
Another study, from the University of Queensland in Australia, involved 12 people with type 2 diabetes who practised qigong and tai chi three times a week for 12 weeks. At the end, participants' blood sugar levels had significantly improved, and they'd lost weight, were sleeping better and more energy.
Advice on what and how to eat when you have diabetes is constantly changing. At one time, people with the disease were forbidden to eat any foods with sugar. At another, they were told to cut nearly all the fat from their diets.
Today, the advice focuses more on an overall diet than on any specific food or food ingredient. The British Diabetic Association recommends the following:
1 Eat three regular meals a day. Avoid skipping any, and evenly space your breakfast, lunch and evening meal over the course of the day. This not only helps to control your appetite, but also helps to regulate your blood glucose levels.
2 At each meal include starchy carbohydrate foods such as bread, pasta, chapatis, potatoes, yam, noodles, rice or cereals. The amount of carbs you eat is important to control your blood glucose levels. Try especially to include those with a lower glycaemic index as they won't affect your blood glucose levels as much.
3 Cut down on the fat you eat, particularly saturated fats as this is the type linked to heart disease. Choose saturated fats or oils, especially monounsaturated fat (eg oliveoil and rapeseed oil) as these are better for your heart.
4 Eat more fruit and vegetables. Aim for at least five servings in total a day to provide you with vitamins and fibre as well as to help you to balance your overall diet.
5 Include more beans and lentils such as kidney beans, butter beans, chickpeas and red and green lentils, as these can help to control your blood glucose levels and blood fats. Try adding them to stews, casseroles, soups and salads.
6 Aim for at least two portions of oily fish a week. It contains omega-3 polyunsaturated fat, which helps to protect against heart disease. Oily fish include mackerel, sardines, salmon and pilchards.
7 Limit sugar and sugary foods. This doesn't mean you need to stick to a sugar-free regime, though. Sugar can be used in foods and in baking as part of a healthy diet. However, opt for sugar-free or diet squashes and fizzy drinks, as sugary beverages cause blood glucose levels to rise quickly.
8 Reduce salt in your diet to 6g or less a day - more can raise your blood pressure, which can lead to stroke and heart disease.
9 Drink alcohol in moderation only - a maximum of two units a day for women and three units a day for men. Remember: alcohol contains empty calories, so think about cutting back further if you are trying to lose weight. Never drink on an empty stomach, as alcohol can make hypoglycaemia (low blood glucose levels) more likely to occur when taking certain diabetes medications.
10 Don't be tempted by diabetic foods or drinks. They offer no benefit to people with diabetes. They are expensive, contain just as much fat and calories as the ordinary versions, can have a laxative effect and will still affect your blood glucose levels.
thing you can do to prevent diabetes. see the fitness routines on page routine 1 easy does it, routine 2 anidote to ageing, routine 3 spread stopper to get you started. Every time you stress the muscle cells with strength-training, you increase their need for glucose, thus reducing insulin resistance. The more muscle you build, the more glucose they need. That means more insulin receptors on
cells, and less glucose in your bloodstream.
2 Maintain your level of activity If you're using aerobic activities such as walking, playing tennis and cycling to maintain healthy glucose levels, don't give up. when you're young, the boost in insulin sensitivity you get from one bout of aerobic exercise can last up to four days. But once you pass the age of 40, that boost has a shorter and shorter time span. This makes it crucial that you get some type of activity almost every day.
3 Drink tea A compound in black, green and oolong tea called epigallcatechin gallate substantially increases the ability of cells to take in insulin. Just skip the milk, adding just a teaspoon of semi-skimmmed milk reduced the benefit by a third. Also stay away from non-dairy substitutes and soya milk, which also significantly reduced the benefits.
4 Get your grains Whole grains - whether wheat, quinoa, rice, rye or oats - should be considered as diabetes prevention in a plant. Because these grains haven't been stripped of nutrient-containing components and fibre, they pack a powerful nutritional punch. How powerful? A study of nearly 43,000 male health professionals found that those who had the greatest amount of whole grain in their diets were 42 percent less likely to develop type 2 diabetes than those who got the least amount of grains. whole grains' benefits probably come from their ability to slow the release of glucose into the bloodstream, thus tempering that post-meal insulin rise. Thus, studies find, diets high in fibre naturally improve insulin sensitivity and reduce insulin secretion.
5 Load up on magnesium Found in high amounts in whole grains (yet another reason for that morning bowl of oatmeal), magnesium influences the release and activity of insulin, and plays a role in your body's ability to use carbohydrates. When blood sugar levels are high, your body loses magnesium. Numerous studies, including two that followed more than 170,000 health professionals for up to 18 years, found that the risk of developing type 2 diabetes was much higher in men and women with low dietary levels of magnesium than in those with high levels. Other good sources include halibut, almonds, cashews, soya beans and spinach. Just 30g of almonds
or cashew provides 20 percent of your recommended daily intake of magnesium.
Drinking tea increases the ability of cells to take in insulin
6 Choose chicken When researchers evaluated 37,309 healthy and non-diabetic women aged 45 or over, they found that the risk of developing type 2 diabetes over the average 8.8 years follow-up was increased by higher consumption of animal protein, red meat frequent consumption of processed meats, which raised diabetes risk by 43 percent. Bacon and hot dogs emerged as particular culprits.
4 ways to stabilise blood sugar
Already struggling with insulin resistance or diabetes? These four tips have been shown to have a wonderfully stabilising effect on blood sugar levels.
1 Switch to soba Instead of pasta, ladle your tomato and other pasta sauces over soba noodles, made with buckwheat. Canadian researchers found extracts of the grain reduced blood glucose levels by 12-19 percent in diabetic rats, and a similar effect appears to occur with people. You can find soba noodles in the oriental food section of some supermarkets.
2 Pop some cherries These sweet-and-sour fruits are filled with powerful antioxidants called anthocyanins that can increase insulin production by up to 50 percent, according to animal studies.
Time to supplement
Studies find that older people with diabetes tend to have low levels of magnesium and zinc. Taking supplements of these minerals had been proven to improve blood glucose control. Additionally, taking supplements of antioxidant vitamins such as vitamins C and E can help to improve blood sugar control, probably by reducing inflammation and oxidation within your bloodstream. Talk to your doctor about the right amounts for you.
3 Get a good night's sleep If you don't get enough sleep, or you toss and turn all night, your blood sugar levels may be higher than normal the next day. One study of 161 people with type 2 diabetes found 67 percent had poor sleep quality. Lack of sleep and poor sleep wreaks havoc with a multitude of hormones responsible for metabolising glucose and regulating appetite, studies find, so much so that some researchers suggest our 24 hour society may, in part, be contributing to the current diabetes epidemic.
4 Try tai chi Researchers from Taiwan had 32 people with type 2 diabetes participate in a 12 week tai chi programme. This ancient Chinese martial art uses a combination of movement and breathing exercises to strengthen the body and mind. After 12 weeks, participants showed a significant decrease in their haemoglobin A/c levels, a marker of glucose levels, over time, and fewer pro-inflammation chemicals.
Another study, from the University of Queensland in Australia, involved 12 people with type 2 diabetes who practised qigong and tai chi three times a week for 12 weeks. At the end, participants' blood sugar levels had significantly improved, and they'd lost weight, were sleeping better and more energy.
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