If you’ve just been diagnosed with Type 2 diabetes, one of the first things you might be worried about is food.
You’re likely to be faced with what looks like an endless list of latest tasks. Medical appointments, taking medication, stopping smoking, being more active and eating a healthy, diet – it can all seem so daunting and overwhelming. With such a lot to require in directly and every one the myths about diabetes and food that you’ll probably hear, it are often hard to understand what to try to to .
We can’t tell you exactly what to eat, but we will get you started with some options to undertake for breakfast, lunch and dinner. Planning ahead when it involves food could assist you feel less overwhelmed and more on top of things .
What’s the diabetes diet?
There is no such thing as a special diet exclusively for people with Type 2 diabetes. No two people with diabetes are an equivalent . So there isn’t a one-size-fits-all way of eating for everybody with diabetes.
In the past, people with Type 2 diabetes were sent away after their diagnosis with an inventory of foods they weren’t allowed to eat, or often told to chop out sugar. But our advice is to form healthier choices more often, and only have treats occasionally and in small portions.
Because we all know that creating healthier food choices is vital to manage your diabetes and to scale back your risk of diabetes complications, like heart problems and strokes, and other health conditions including certain sorts of cancers.
Try and make changes to your food choices that are realistic and achievable so you’ll persist with them. this may vary for everybody , counting on what you eat now and therefore the goals you would like to realize . Here are some samples of goals – believe yours and write them down if that helps:
- ‘I want to reach my target blood sugar level’
- ‘I want to reduce my cholesterol levels (blood fats)’
- ‘I want good blood pressure’
- ‘I want to be a healthy weight’
- ‘I want to be in diabetes remission’.
You’re more likely to realize your goals if you get some support – whether that’s from your healthcare team, your family and friends or people with diabetes. There are many people with Type 2 diabetes wondering what they will eat – you’re not alone during this .
Diabetes diet plans to lose weight
If you’re overweight, finding how to reduce has huge benefits. It can assist you manage your blood glucose , vital sign and cholesterol levels. And there’s strong evidence to suggest that losing extra weight can put your Type 2 diabetes into remission. we all know this is often more likely nearer to you being diagnosed, so determine everything you’ll about remission and speak to your healthcare team about it.
There are alternative ways to reduce , sort of a low-carb diet, Mediterranean diet and really low-calorie diets.
Get our guide to losing weight – we’ve put together some meal plans to assist you. But speak to your healthcare team too, they will refer you to a dietitian for more specific advice and assist you stick with your plan.
We haven’t created low- or very low-calorie meal plans as these might be challenging using foods. most of the people who follow these diets use special meal replacement products which are nutritionally complete. If you chose to undertake a reducing diet , speak to your GP or nurse first, especially if you employ medication like insulin.
You can download My weight-loss planner (PDF, 534KB) to set goals and track your progress. By putting a plan in place and noting down your progess, you’ll be able to see the positive changes you’re making.
Breakfast ideas when you have diabetes
Diabetes won’t stop you from enjoying your food, but knowing some simple hacks and swaps will assist you choose healthier options and make planning your meals a touch easier. These ideas might not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing an excessive amount of difference.
Here are some healthy breakfast ideas to settle on from:
- a bowl of wholegrain cereal with milk
- two slices of wholegrain toast with olive oil-based spread
- a pot of natural unsweetened yogurt and fruit
- two slices of avocado with a hardboiled egg.
Lunch ideas when you have diabetes
Here are some healthy lunch ideas to choose from:
- a chicken or tuna salad sandwich
- a small pasta salad
- soup with or without a wholegrain roll
- a piece of salmon or tuna steak and salad.
Think about having a piece of fruit or a pot of natural unsweetened yogurt afterwards too.
Dinner ideas when you have diabetes
Here are some healthy dinner ideas to choose from:
- lasagne and salad
- roast chicken and vegetables, with or without potatoes
- beef stir-fry and vegetables, with or without brown rice
- chicken tortillas and salad
- salmon and vegetables, with or without noodles
- curry with chickpeas and brown rice
Can I eat fruit?
Yes, whole fruit is sweet for everybody and if you’ve got diabetes, it’s no different. You shouldn’t avoid them because they’re sugary. Fruits do contain sugar, but it’s natural sugar. The sugar in whole fruit is different to the added sugar in things like chocolate, biscuits and cakes or other free sugar found in fruit juices and smoothies.
Other things to avoid are foods labelled ‘diabetic’ or ‘suitable for diabetics’, and eating an excessive amount of red and processed meat or highly processed carbs like light bread . lowering on these means you’re reducing your risk of certain cancers and heart diseases.
Still unsure which foods mean you’re making healthy choices? Read our 10 top tips for healthy eating once you have diabetes – it takes you thru the foods that are healthier than others, including which carbohydrates are the higher choice and the way to be smart with snacks.
Can I snack in between meals?
Some people with Type 2 diabetes hear about hypos (when your blood glucose gets too low) and think they have to eat snacks to avoid them. But this isn’t the case for everybody .
You don’t got to eat snacks if you’re not taking any medication for your Type 2 diabetes. If you treat your diabetes with medication that puts you in danger of hypos, like insulin, you’ll need a snack to stop a hypo. But if you discover you’re having to snack tons to stop hypos, ask your healthcare team in order that they can offer you more advice.
Snacking generally can make it harder to manage a healthy weight though, which is basically important for managing your diabetes. So if you are doing desire a snack, choose a healthier option like carrot sticks and hummus or some bittersweet chocolate rice cakes.