Understanding Diabetes and Your Diet
Over 2 million people in the U.K. are living with diabetes. Many more have the condition but aren’t aware of it.
Types 1 and 2 are the most common forms. Their causes are different, but both result in too much glucose (sugar) in the blood.
Type 1 diabetes is caused by the body’s failure to produce insulin. Insulin is a hormone released by the pancreas to help control levels of sugar in the blood. It’s sometimes called juvenile diabetes or early-onset diabetes because it usually appears before the age of 40.
Type 2 diabetes is caused by the body not producing enough insulin or not using what it produces efficiently. It’s the most common form and accounts for around 90% of all diabetes.
Diabetes can increase the risk of developing other conditions, such as heart disease. Having said that, it can be managed effectively and lots of people with diabetes lead a healthy, active life.
Diabetes can also occur in pregnancy. This is known as gestational diabetes. Some pregnant women have high levels of glucose in their blood because their bodies do not produce enough insulin to meet the extra demands of pregnancy. It actually affects less than one in 20 pregnant women and usually disappears after birth. Although women with gestational diabetes are more at risk of developing type 2 diabetes later in life.
A diagnosis of diabetes can be overwhelming. But it you shouldn’t let it stop you from living a healthy, active life, especially if you’re able to manage your diabetes and reduce the chance of developing complications.
It’s really important to try and stay as healthy as possible by eating well, exercising and keeping your weight under control.
Self care should be an integral part of every day life and is about you taking responsibility for your own health and well-being with support from the people involved in your care. Self care includes the actions you take for yourself every day in order to stay fit and maintain good physical and mental health, prevent illness or accidents and care more effectively for minor ailments and long term conditions. People living with long term conditions can benefit enormously from being supported to caring for themselves – they can live longer,suffer less pain, anxiety, depression and fatigue, have a better quality of life and be more active and independent.
There is no ‘special’ diet for people with diabetes. Along with the rest of the population, people with diabetes are advised to eat a healthy, balanced diet low in fat, sugar and salt and with plenty of fresh fruit and vegetables.
Eat plenty of starchy carbohydrates
•Choose carbohydrate foods that have a low glycaemic index (GI). Low GI foods release their energy slowly into the bloodstream and help to keep blood sugar levels more stable.
•Try not to eat too many high GI foods, especially between meals, as these foods can cause blood sugar levels to rise quickly.
Have regular meals and snacks
•Eat breakfast. By the morning, your body has been without food for many hours, and blood sugar levels can be low. A bowl of wholegrain cereal or a toasted bagel with peanut butter boosts your energy levels and sets you up for the day ahead.
•Eat healthy snacks between meals, such as yoghurts, fruit, low-fat cheese and crackers, vegetables sticks with a healthy dip.
•Don’t skip meals.
Reduce your intake of unhealthy fats
•Add pulses, beans and lentils as a healthy alternative to meat when making stews, curries or casseroles.
•Choose low-fat dairy products, such as semi-skimmed milk and low-fat yoghurts.
•Always check labels on food, and avoid products that contain hydrogenated fats.
•Avoid fatty meats and meat products. Choose lean cuts of meat and remove visible fat and skin.
•Don’t eat fried foods, fast foods and too many pastries, cakes, buns and biscuits.
Keep well hydrated and stick to alcohol guidelines
•Sip water and other healthy drinks throughout the day and carry a bottle of water with you wherever you go.
•Drink alcohol sensibly.
•Don’t let yourself get dehydrated. By the time you feel thirsty it’s too late; you’re already dehydrated.
•Don’t overdo it. People with diabetes should be extra-careful not to binge drink, drink too quickly or drink on an empty stomach. If you do drink regularly, aim to have a few alcohol-free days each week.
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