Dietary Advice

Healthy eating and physically exercise is two of the most important things in life for us all, in the short-term you will look and feel good and in the long term it will protect you against different illnesses such as heart disease, diabetes type 2, stroke, certain cancers and many more. If you have been diagnosed with Diabetes type 2 then this year’s Hope & Dream 10k and 10 mile should not stop you taking part as exercise and good nutrition can help reverse Diabetes type 2.

Type 2 diabetes occurs when the body is no longer able to cope with the increasing levels of sugar (glucose) in the blood. In normal circumstances when we eat food particularly carbohydrates the levels of glucose in our blood increases and in response the pancreas produces insulin to bring the levels of glucose back to normal. In a person with diabetes type 2 the body isn’t able to produce enough insulin and results in insulin resistance.

Most people with diabetes type 2 are overweight and need to follow a healthy lifestyle of eating healthy and exercising daily, which can result in reversing diabetes type 2 without having to take medication. Losing weight can help with keeping your diabetes under control, reduce your risk of heart disease, lower your blood pressure, lower your cholesterol, improve your mobility and reduce the stress on your joints.

The foods to include for a type 2 diabetes diet include carbohydrates which has the largest effect on blood glucose levels as when digested they are broken down into glucose (sugar). Carbohydrates are a great source of energy that will help in the training, however choose the right type such as wholemeal, wholegrain, multi-seed, granary breads, brown rice, quinoa, Weetabix, oatmeal such as porridge ( all good sources of fibre which ensures healthy bowel functioning. Choose different seeds such as flax seed (helps with cholesterol levels), chia, sesame, pumpkin, hemp seeds (all have an abundant amount of goodness)

Choose all types of fruits and vegetables, have a rainbow of colours especially the greens, beans and lentils (lentils are great in homemade soups and classed as a diabetes superfood).

As type 2 diabetes increases the risk of heart disease it’s important to reduce saturated fat and choose the right types of healthy fats into the diet, healthy fats include olive, rapeseed oils, olives, avocados, cashew, almond, walnut, brazil nuts, nut butters,

Protein is also important in the diet for diabetes as it provides slow steady energy with relatively little effect on blood sugar. It should always be part of your main meal and part of your healthy snack where possible. Choosing good sources of protein is essential in diabetes so limit animal sources (saturated) and op for plant sources (unsaturated) where possible. Good sources of protein include fish, eggs, beans, legumes, organic dairy products, peas, tofu, quinoa, chicken, turkey and lean cuts of meat.

The foods to avoid for type 2 diabetes diet includes simple carbohydrates which are usually processed foods high in salt, sugar and fat that are found in convenience hot counters in petrol stations and handy on the go shops. Foods like white bread sandwiches, pastries, sausage rolls, wedges, wings, sausages, spice boxes, biscuits, cakes, high sugar breakfast cereals, fizzy drinks either regular or diet, artificial sweeteners, high fat animal products, high fat dairy products,

The main points regarding the healthy eating for diabetes type 2 and general health are

Have regular meals and snacks throughout the day avoiding sugar spikes

Include good quality carbohydrates from the list every day in your diet

Be careful of portion sizes and even if it’s good food you still need to have portion control

Hydrate well drinking at least 8 glasses of water each day

Limit your intake of sweets or sugary foods such as cakes, biscuits and pastries

Choose a healthy type of fat from the list i.e. olive oil, avocado, nuts etc

Choose protein everyday with your main meals and some snacks where possible

Eat fruit and vegetables everyday with plenty of the green veg such as spinach, lettuce, broccoli etc

Try and eat fish twice a week and use different spices to flavour avoid batter and breadcrumbs

Avoid processed foods from packets or jars that are laced with hidden sugars

1 teaspoon of Cinnamon everyday lowers the blood glucose level in people with diabetes type 2 so sprinkle on your porridge for extra benefits

Lentils are a great superfood that contain loads of vitamins & minerals and fibre so try adding to homemade soups for extra benefits

Be careful of so called healthy drinks and smoothies as many of them are surprisingly high in sugar and calories, you can tailor your own homemade versions that will fit easily into a diabetes friendly lifestyle