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LIVING WITH DIABETES

healthy eating

We have advice for everyone – whether you have type 1, type 2 or another type of diabetes. It’s also relevant if you are newly diagnosed or have been told you are at risk of diabetes.

An important part of managing your condition is to eat a healthy, balanced diet. There’s no such thing as a ‘diabetic’ diet or ‘diabetic’ recipes.

Following a balanced diet will allow you to manage your blood sugar levels and also help you keep to a healthy weight. Both are important when you have diabetes.

What should I eat?

  • Choose healthier carbohydrates – All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes;
  • 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;
  • Eat less red and processed meat – If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers;
  • 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 fiber your body needs every day to help keep you healthy;
  • 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;

 

  • 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;
  • 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;
  • 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;
  • 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.
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