EAT TO BEAT DIABETES... DAY 2

Made with 200g lean mince beef (or lentils, or half and half) per person, 1 x chopped onion, 1 x chopped carrot, 1 x chopped celery stick. 1 x can tomatoes, 1 tbsp tomato puree and one beef stock cube, served with wholemeal pasta or spiralised courgette.

1 x cod fillet baked in foil with basil leaves, 1 large sliced tomato and a matchbox-sized piece of cheese, served with any mixed steamed veg.

1 x small lean grilled steak served with a generous portion of oven roasted red pepper, courgette and tomatoes.

Made with 1 x baked salmon fillet, cooked with a tbsp Greek yoghurt and tsp of chopped dill, served with steamed asparagus, spinach and broccoli.

Bake one chicken breast with one chopped sweet potato, one sliced courgette and a two handfuls of chopped broccoli, all brushed with a little olive oil, in roasting tray for 25 minutes. Serve with 2 tbsp Bisto gravy.

Each of these foods has been found to help lower diabetes risk and may your improve symptoms if you have the condition. already “Aim to eat them most

Sarah Brewer days,” says Dr author of Overcoming Diabetes.

Dark chocolate and cocoa been shown have to help decrease insulin resistance and lower blood sugar levels thanks to their high levels of antioxidants. But choose dark chocolate with the lowest amount of added sugar or the benefits will be cancelled out. It’s a rich source of the antioxidant resveratrol which can improve insulin resistance and decrease high blood sugar levels in those with type 2 diabetes. In addition, wine is the only alcoholic drink which a moderate intake has been shown to protect against diabetes rather than increase your risk. A small glass of no more than 150ml four per week is enough – times more will reverse the benefits.

All tea, but especially green and white tea, contains antioxidant catechins that increase insulin sensitivity, helping control blood sugar levels.

This bright yellow spice contains a powerful antioxidant called curcumin, which has a positive effect on insulin in the body. Consuming 1g per day of spice this popular can improve blood glucose people levels by 10% in with type 2 diabetes, research Try sprinkling suggests. on porridge or yoghurt. taste, try If you don’t like a supplement. the

Spaghetti bolognaise: Cinnamon Chocolate Red wine Tea Turmeric

Salmon with dill sauce: