10 tips for healthy eating with diabetes

There are different types of diabetes, and no two people with diabetes are the same. So there isn’t a one-size-fits-all 'diabetes diet' for everyone with diabetes. But we’ve come up with tips that you can use to help you make healthier food choices.

Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but it’s important to make healthier food choices while you’re doing this.

If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you.

1. Choose healthier carbohydrates

Here are some healthy sources of carbohydrate:

· whole grains like brown rice, buckwheat and whole oats

· fruit

· vegetables

· pulses such as chickpeas, beans and lentils

· dairy like unsweetened yoghurt and milk.

2. Eat less salt

Eating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions.

3. Eat less red and processed meat

Try swapping red and processed meat for these:

· pulses such as beans and lentils

· eggs

· fish

· poultry like chicken and turkey

· unsalted nuts

4. Eat more fruit and veg

We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at meal times and have them as snacks if you’re hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.

5. Choose healthier fats

Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems.

6. Cut down on added sugar

We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

7. Be smart with snacks

If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, chips, biscuits and chocolates. But watch your portions still – it’ll help you keep an eye on your weight

8. Drink alcohol sensibly

Alcohol is high in calories, so if you do drink and you’re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week. But spread it out to avoid binge drinking, and go several days a week without alcohol.

9. Don’t bother with so-called diabetic food

To say food is a "diabetic food" is now against the law. This is because there isn’t any evidence that these foods offer you a special benefit over eating healthily. They can also often contain just as much fat and calories as similar products, and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.

10. Get your minerals and vitamins from foods

There’s no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements.

It’s better to get your essential nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease.

Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.

Source: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/10-ways-to-eat-well-with-diabetes

Have you ever needed to follow a specific diet for some time and how was that experience for you?

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