Ways to reduce your diabetes…
March 8th, 2019
The numbers of people living with diabetes are sadly increasing.
There are several things people can do to try and alleviate their risk of getting Type 2 diabetes.
- Lose weight. If you’re overweight and storing excess body fat, particularly around the abdomen, it can increase the body’s resistance to the hormone insulin which can This can lead to type 2 diabetes.
- Getting moving! Increasing your physical exercise is key to managing your weight. Exercise increases insulin secretion and sensitivity. Try and take and do a little exercise each day, even a 15min walk or short exercise class can help. Take the stairs over the lift, leave your desk at lunch for a quick power walk or find a sport or activity you can partake in. Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol.
- Eat in moderation. Having too much fat in your diet – especially saturated and trans fats can lead to diabetes. Eat a balanced diet packed with fruit, vegetables and high-fibre foods and cut back on salt.
- Cook fresh, avoid the takeaways. ‘Takeaways and processed foods should be avoided as they are usually high in salt, fat and calories. It’s best to cook for yourself using fresh ingredients whenever possible.
- Limit your alcohol intake. Drinking much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels, so stick to the RDA of intake.
- Quit smoking. Smoking has a big link to diabetes and smokers are twice as likely to get diabetes as non-smokers.
- Control your blood pressure. You should be able to control your blood pressure if you get moving, eat a balanced diet and by keep a healthy weight. If your blood pressure if still high and you have made these changes, speak to your GP.
- Avoid Carbs and Sugar. Sugary food and refined carbs can increase insulin and blood sugar levels, which may lead to diabetes, so try and avoid too much of these in your diet.
- Check-ups! Make sure you have regular check-up with your GP, to check your blood pressure and cholesterol.
Breakfast options for people with diabetes
Breakfast is important if you have Type 2 Diabetes and it is important not to skip this meal.
However, making the right food choices are important and it is best to avoid high-sugar breakfast.
- A high in fibre and low-sugar cereal
- Porridge is a great option, topped with nuts (no salt) and fruit (like berries or banana).
- Choose a wholegrain bread, which is great for diabetes and digestive health.
- Avoid high in sugar juices and smoothies.
- Avoid adding sugar and syrups into coffees.
- A mashed banana on toast if a better option than jam or a sugary spread
- Scrambles eggs are always a good option with a piece of wholemeal toast.
- Avoid pastries and croissants (keep for an occasional treat).
- Add extra fruit and veg to bump up your fibre intake.
- An occasional sausage or bacon is fine but try and grill rather than fry and remove any excess fat.
Read our Diabetes advice in the media: https://www.express.co.uk/life-style/health/1148276/type-2-diabetes-best-diet-lower-blood-sugar-supplements