Studies show that those with type2 diabetes who ate a high-fibre, high-complex carbohydrate diet improved their blood sugar control by an average of 95%.
Each day you should have:
5 or more servings of bread, cereals or potatoes
5 or more servings of fruit and vegetables
2-3 servings of milk and other dairy
2-4 servings of meat, fish and alternatives
2 servingss of food containing fats,
2 servings of foods containing fats and sugars.
The food Standards Agency recommends the same healthy diet for diabetics and non-diabetics and divides food into five main groups:
Bread Sometimes called starches the bread froup encompasses all carbohydrate-rich foods, such as cereals, grains, pastas, breads, crackers and snacks. Starchy vegetables such as sweetcorn, green peas, potatoes, winter squash and sweet potaqtoes are also included here. The bread group should form about a third of most meals and snacks.
Fruit and vegetables Fruit can be fresh, frozen, tinned or dried fruit or fruit juice. Vegetables include all veggies except the starchy ones mentioned above. Go for the richest colours you casn find. Dark green and dark yellow vegetables are the most nutritious. These include spinach, broccoli, cos lettuce, carrots, peppers and chilli peppers. These foods should formk about a third of most meals and snacks.
Milk Skimmed milk and low-fat yoghurst are included here. Cream and other dairy fats are counted in the fat group.
Meat When buying meats, choose those labelled 'lean' or 'very lean'. Look for minced beed rather than meat labelled for hamburgers, as the latter may contain more fat. In addition to meats this group includes other protein-based foods such as fish, cheese, eggs and beans. Bacon is counted in the fat group. You don't need large amounts of any of these foods.
Fat and sugary foods.
ost fats have the same number of calories per serving, but some fats are better for you than others. The good monosaturated and polyunsaturated fats are generally found in plant foods such as olive oil and nuts and in some sea food. Cut down on fats in such things as pastries and cakes. Food containing sugar such as soft drinks and sweets should be eaten in strict moderation and sugar-free or no-added-sugar alternatives can be found. A word of warning: if you eat too much diabetic chocolate or similar foods, do limit the amount you have as the substance used instead of sugar can cause diarrhoea, and the more you have the worse it can be. Go Ahead biscuits of various kinds can also have this effect so be careful.
There will be more on this topic to come.