EAT TO BEAT DIABETES

PULL-OUT THAT COULD SAVE YOUR LIFE

TYPE 2 diabetes is one of the greatest epidemics of modern times — and many of us don’t know we are at risk.

Largely thanks to today’s sedentary lifestyles and high-sugar diets, nearly four million of us now have this disease, while one in three adults has pre-diabetes (blood sugar levels that are abnormally high), which can lead to diabetes in as little as five years.

If you feel unusually tired, thirsty or hungry, have wounds that are slow to heal or have a general mental ‘fuzziness’, this may well be you.

And apart from leading to diabetes, raised blood sugar also speeds up ageing and increases your risk of heart disease and stroke.

This should be a wake-up call that something must change.

Fortunately, there is a solution. You can Eat to Beat Diabetes with the 8-Week Blood Sugar diet.

In Saturday’s paper, I explained the phenomenal success of the diet we launched in the Daily Mail earlier this year — tens of thousands of people have lost weight, and thousands more have successfully cut their risk of type 2 diabetes or reduced their dependency on medication.

The diet has shown a dramatic improvement with a variety of other common ailments, from eczema to polycystic ovary syndrome, a condition which limits fertility and affects nearly one in five women.

The key, based on extensive research, lies in switching to a Mediterraneanbased diet rich in healthy fats and vegetables, but low in sugars and starches — and, if you have a lot of weight to lose, sticking to 800 calories per day for eight weeks.

Now, my wife Dr Clare Bailey, who is a GP and who has seen many of her patients do very well by following these changes, has teamed up with nutritionist Dr Sarah Schenker to update the diet with delicious new recipes that make the plan easier than ever to follow.

Stick with it for eight weeks and you could completely reverse your diabetes — and lose up to an astonishing 33lb.

Studies by one of Europe’s leading diabetes experts, Professor Roy Taylor, have shown that a rapid weight-loss diet is exactly what you need to shrink the harmful belly fat that’s so bad for us.

The meals are based around vegetables, fruit, fish, meat, nuts and olive oil — and you’re allowed the occasional glass of wine and even a little dark chocolate.

However, you must cut back on sugary processed foods and starchy foods — including bread, pasta, white rice, processed cereals and potatoes — that raise blood sugar levels. An allowance of 800 calories per day might not seem like much at first, but since the recipes are filled with goodness and include healthy protein in the form of fish, eggs or meat, plus an abundance of fresh salad and vegetables, you really won’t feel deprived.

Not everyone can manage a low-calorie diet like this (see thebloodsugardiet.com for details). But you can still gain many of the benefits (though you may lose weight a little more slowly) by easing yourself in gently and picking one, two, or three 800- calorie days a week and eating according to sensible, low-carbohydrate diet principles the rest of the time.

The recipes which we feature today and every day this week show that it really is possible to make low-calorie meals both satisfying and delicious — and healthy.

It is important to keep sugars and refined carbohydrates — the empty calories that trigger weight gain and cravings — off the menu.

But that doesn’t mean a complete end to snacks and treats. We’ve included recipes for bread ( made from tasty wholegrains, seeds and non-wheat flours), puddings ( low- carb, naturally) and surprisingly healthy cakes so you need never feel deprived. You can even

snack on seeded crispbreads, nuts and delicious dips while keeping within your calorie allowance.

Spaghetti made from spiralised butternut squash or noodles of courgette are delicious and highly nutritious alternatives to pasta, and once you’ve tried special fried cauliflower rice or buttery cauliflower mash you’ll never miss potatoes or rice again.

The 8-Week Blood Sugar Diet really is incredibly simple, very delicious and extremely good for you.

Today, we kick off with your first week’s meal plan and essential shopping list — so there’s nothing to stop you getting started right away!

DIABETES EXPLAINED

TYPE 1: This is also known as ‘ early onset’ because it typically occurs in childhood and young adults, though it can arise later in life. For various reasons the body stops producing insulin, so type 1 diabetics have to get the hormone by injections or via a pump.

Although it is not closely linked to weight gain, keeping weight down and remaining active are still important.

TYPE 2: This is by far the most common form, affecting 90 per cent of sufferers. It occurs mostly after the age of 40, though now it is starting to appear earlier and earlier.

It happens when your cells become resistant to insulin or your pancreas stops producing enough insulin, sending your blood- sugar levels soaring. There are many causes, but rising levels of fat in the liver and pancreas seem to be a major factor.

The good news is that changing your diet and becoming more active can help prevent type 2 diabetes — or even reverse it.

GESTATIONAL: This affects pregnant women. No one really knows why it happens, but one theory is that the hormones produced during pregnancy can block insulin receptors, making some women more insulin-resistant.

It is important to test for the disease because it can affect the long-term health of mother and child. Babies who are exposed to high levels of glucose in the womb are more likely to become obese and develop diabetes later in life.

In most women, the insulin resistance goes soon after the child is born, but they are still at greater risk of developing type 2 diabetes later in life.

YOUR SHOPPING LIST

SPICES: Cayenne pepper, chilli flakes, Chinese 5- spice, cinnamon, paprika, mixed spice, nutmeg, piri piri flavouring, cardomon pods, chilli, ground coriander, cumin, curry powder ground turmeric, garam masala.

HERBS: Bay leaves, oregano, tarragon, thyme, parsley, coriander.

GRAINS AND PULSES: Low-sugar baked beans, tins of black beans, borlotti beans, butter beans, cannellini beans, chickpeas, kidney beans, brown rice, bulgar wheat, black, red or green lentils, oats, quinoa.

NUTS, SEEDS AND DRIED FRUIT: Almonds, Brazils, cashews, chia seeds, hazelnuts, linseeds, pecans, pine nuts, pumpkin seeds, raisins, sesame seeds, walnuts.

OILS AND VINEGARS: Balsamic and cider vinegar, extra-virgin olive oil, coconut oil, rapeseed oil, sesame oil.

FLOURS: Almond flour, baking powder, cocoa powder, cornflour, gram flour, ground almonds, wholemeal flour, wholemeal spelt, wholemeal rye.

SAUCES: Basil pesto, chilli paste, chutney, coconut cream, coconut milk, harissa paste, hoisin sauce, honey, ginger paste, maple syrup, mayonnaise ( full fat), mirin (Japanese rice wine), miso paste, mustard, soy sauce, stock cubes, sweet chilli sauce, Tabasco, Thai fish sauce, tomato puree, Worcestershire sauce.

TINS/JARS: Anchovies, sardines, tuna, beansprouts, olives, capers, artichoke hearts, roasted red peppers, tomatoes, cashew or almond nut butter, Marmite, tahini.

FREEZER: Chicken breasts, minced beef, prawns, edamame beans, fish, fruit (berries), peas, spinach.

FRIDGE: Meat and fish, berries, cheese (strong Cheddar, Parmesan, feta, halloumi), chillis, creme fraiche, eggs, cream cheese, Greek yoghurt (full fat), garlic, lemons, limes, nonstarchy veg and salad (cauliflower, broccoli, courgette, vine and cherry tomatoes, cucumber, spinach, peppers, radishes, lettuce, greens, spring onions), fresh herbs, root ginger.