Your anti-diabetes diet plan
IBYf you’re worried about the coronavirus risks of having underlying diabetes then it’s time to take action – and there’s every chance lifestyle changes could even save your life.
In the second day of our diabetes series, we have created a diet plan you cannot afford to miss. Over the last decade, research has emerged to suggest that following a lower carbohydrate diet is more effective at diabetes prevention.
“This is because carbs – especially refined foods such as white bread and biscuits – cause blood glucose levels to rise quickly, which triggers the release of insulin,” explains Dr Sarah Brewer, Healthplan medical nutritionist and author of Overcoming Diabetes.
The best plan to follow to both lose weight and fight type 2 diabetes reduces your intake of white carbs and other sugary foods – while increasing your intake of protein and healthy fats.
One of the simplest is the famous Mediterranean diet, commonly packed with more fruit, veg, fish, olive oil, nuts, pulses and wholegrains. It has been found to reduce your diabetes risk and to help control – or even reverse - the condition in some of those who already have it. Warning: This diet is only for those with, or at risk of, Diabetes type 2. It is not safe for anyone with Diabetes type 1. Always check with your doctor – over the phone if necessary – before starting any new diet, especially if you have underlying health conditions.
YOUR DAILY FOOD PLANNER
Simply follow the meal planner below, including three of the meals and two of the suggested snacks per day, for the next four to six weeks – depending on how much weight you want to lose.
You can drink water, tea or coffee (no sugar) freely, but avoid all soft drinks (full-fat AND diet) fruit juice and – for the first two weeks – alcohol. After this, you can have a small glass of red wine, four times a week.
Breakfasts
Two-egg omelette, cooked with half a chopped red pepper and a handful of spinach.
Porridge, made with whole oats, semi-skimmed milk and a handful of berries.
Small pot of full-fat Greek yoghurt with berries and a tbsp mixed chopped nuts, plus half sliced avocado on the side.
Poached egg on wholemeal toast, with 2 grilled tomatoes.
Smoothie made from a glass of semi-skimmed milk (or plant milk), handful mixed berries, plus 25g cashews or almonds.
Lunches
Any lentil and vegetable soup, plus 1 granary roll, 1 pear.
Salmon salad made with 1 x fresh salmon fillet or 1 small can tinned salmon, any green leaves, half a can of cannellini or other white beans, handful of cherry tomatoes, half a sliced avocado, plus tbsp balsamic vinegar and olive oil dressing,
followed by 1 apple.
Tuna and salad wholemeal wrap with 1 small tin of tuna, handful of salad leaves, half a chopped red pepper, mixed with 1 tbsp Greek yoghurt and tsp balsamic vinegar, plus 1
satsuma.
Grilled chicken with avocado slices on a bed of spinach, topped with a tsp olive oil a squeeze of lemon and 1 tbsp pine nuts. Followed by a handful of grapes.
Baked sweet potato with homemade veggie or beef chilli topping, topped with 1 tbsp of Greek yoghurt – and one banana.
Dinners
Spaghetti
bolognaise: 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.
Mozzarella cod: 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.
Mediterranean steak: 1 x small lean
grilled steak served with a generous portion of oven roasted red pepper, courgette and tomatoes.
Salmon with dill
sauce: 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.
Easy roast chicken: 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.