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Staying healthy if you have type 2 diabetes. A healthy diet and keeping active will help you manage your blood sugar level. It'll also help you control your weight and generally feel better.
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Read our top tips on healthy eating well to reduce your risk of type 2 diabetes, which foods to avoid and include in your diet, plus delicious recipes. Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes.
The type, and amount, you consume can make a difference to your blood glucose levels and diabetes management. This information will help you get to know the five main food groups that make up a healthy, balanced diet.
- Fruit and Vegetables
- Sugar and Junk Food
- Starchy Carbohydrates
- Dairy and Dairy Alternatives
- Meats, Fish, Eggs, Beans, Pulses, Nuts and Other Proteins
- Fluid
- Salt
- Foods High in Fat and Sugar
- What Is The Glycaemic Index?
- Why Is Food Portion Size Important?
Rich in fibre, vitamins and minerals. Low in calories and fat. 1. Aim to eat at least five portions of fruit and vegetables per day. 2. Potatoes are very high in carbohydrates, so don't 'count' as a vegetable in terms of your five a day. 3. Try to 'eat a rainbow' - combine several different vegetables or fruits of different colours to get the maxim...
The good news is you can usually reduce the level of your blood glucose and HbA1c if you improve your diet. Because the central problem in diabetes is high levels of sugar (glucose) in your system, it is logical to make a significant cut in the amount of sugar in your diet. Sugar is 'empty' calories - it has no nutritional value at all. Highly proc...
What many people don't realise is that starchy carbs like bread, potatoes or breakfast cereals digest down into a surprisingly large amount of sugar. For example: 1. A small (30 g) slice of white bread has the same impact on your blood sugar as almost four teaspoons of table sugar. 2. A 150 g bowl of rice affects your blood sugar to the same extent...
Rich in calcium and other vitamins and minerals. Full-fat versions are higher in calories but may help keep you feeling full for longer.
High in protein for building and repairing processes in the body. A source of iron. One portion of meat or fish is about the size of your palm. 1. Include this food group daily. 2. Eat two portions of oily fish per week to promote heart health. 3. Reduce intake of processed meat; choose leaner cuts of meat and try to replace meat with beans, pulses...
Keeps you hydrated. 1. Aim to drink at least 6-8 glasses of fluid per day. Include plenty of non-fizzy and no-added-sugar drinks - water is best and is calorie-free!
Lowering your intake can reduce blood pressure and risk of stroke and heart disease.Reduce intake of processed foods and ready meals, which tend to have a high salt content.Prepare foods freshly where possible, as this gives you control of the amount of salt in the foods.While we all need some fat in our diets, most of us get far more than we need. High-sugar and high-fat food and drink can contribute to weight gain, and sugary foods can cause sharp rises in your blood glucose levels. If you do eat these foods, keep them as an occasional treat.
The glycaemic index (GI) of a food tells you how quickly the food is digested and absorbed, and how quickly your blood sugar (glucose) levels rise (low GI = slowly, high GI = quickly). Foods with a lower GI release energy more slowly, helping you to feel fuller for longer. They also help reduce sharp fluctuations in blood glucose levels. Healthy lo...
Controlling your portion size can be a really helpful way to stabilise or lose weight. It can also help you to manage your blood sugar (glucose) levels better. Top tips for portion control include: 1. Use smaller-sized plates. 2. Measure out portion sizes. 3. Fill your plate with low-calorie food, such as salads and vegetables, before adding other ...
You can get help to make positive changes to your diet, weight and physical activity to significantly reduce your risk of developing type 2 diabetes. Find out if you’re at risk of developing type 2 diabetes by doing any of the following: Answering a few simple questions on the ‘Know Your Risk’ tool at riskscore.diabetes.org.uk.
Dec 2, 2015 · Having a healthy diet is an important part of living with type 2 diabetes. Eating healthily and losing weight if you are overweight will help you to manage your diabetes better. An expert such as a dietitian should give you advice about your diet.
Apr 12, 2023 · Research has shown for some people, getting support to make changes to your lifestyle including healthy eating, moving more and losing weight, can help reduce your risk of developing type 2 diabetes by about half.
Learn the best foods people with diabetes can eat to manage blood glucose levels. The foods you eat can have a major impact on diabetes and blood sugar levels.
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