Sensible Food Choices for Diabetes

Diabetes is a condition in which the amount of glucose (sugar) in the blood is too high.

Glucose levels are controlled by a hormone called insulin. In people with diabetes, either not enough insulin is produced or it is not working properly.

For most people, lifestyle changes can improve diabetes control.

The three cornerstones of diabetes management are:

1. a diet (explained more fully below)

2. regular activity, to improve blood glucose levels, blood pressure and blood fat (lipid) levels.

3. taking medication correctly, if needed, to control blood glucose levels.

If diabetes is not well controlled there is an increased risk of heart attacks and strokes, kidney and eye disease and damage to the nervous system. Regular attendance at your doctor’s surgery for an annual review is recommended Treatment can then be reviewed to see if improvements to current and future health can be made.

A healthy diet for diabetes

Eat regular meals

Maintain a healthy body weight

Base meals on starchy foods

Eat more fruits, vegetables and pulses

Eat less fat

Eat less salt

Drink less alcohol

Eat less sugar and sugary foods

Regular meals help control blood glucose levels better than irregular meals.
A dietitian can give you advice on how to incorporate healthy meals into your
lifestyle.

Being overweight can make it more difficult to control diabetes, blood pressure and cholesterol level. These can all improve if people who are overweight lose just 5-10% of their body weight.

Starchy foods - such as bread, pasta, chapatti, potatoes, rice and cereals - provide you with energy and can be a good source of fibre, vitamins and minerals. All starchy foods will increase your blood glucose levels, but at different rates. The Glycaemic Index of carbohydrate foods is a measure of how quickly the food is digested and absorbed as glucose into your bloodstream. Foods such as whole grain bread and cereals, pasta, oats and pulses have a low glycaemic index and should be regularly included in your meals. A State Registered Dietitian can give you more advice on this.

Fruits and vegetables

Choose a variety of fruit and vegetables, which can include fresh, frozen, canned, dried or juiced. Fruit juice can increase blood glucose levels quickly and therefore shouldn't be used to quench thirst.

Fats and fatty foods are high in calories, and some can increase your blood cholesterol levels. Reduce intake of foods high in saturated fat such as fatty and processed meats, pastry, crisps, chocolate, cake and biscuits and full fat dairy products. Use low fat cooking methods e.g. grill, poach, steam, bake, microwave. All fats and oils are high in calories, but monounsaturated fat e.g. Rapeseed and olive oils are a better choice. Oily fish e.g. mackerel, sardines and pilchards are particularly good for you. Try and have at least 1 serving per week. Remember that all oils contain 100 calories a tablespoon (11g) - especially if you are trying to lose weight.

Sugar

You do not need to avoid all foods that contain sugar but sugary drinks can increase blood glucose levels quickly and should be avoided. Some foods, which are high in sugar, are also high in fat and these should be avoided too. Intense (artificial) sweetener can be substituted for sugar.

Salt

Salt can increase blood pressure; therefore you should reduce your intake of processed and salty foods. Use herbs and spices instead of salt to flavour foods.

Alcohol

People with diabetes should keep within the recommended limits for alcohol i.e. no more than 1-2 units per day (14 units per week) for women and 2-3 units per day
(2 units per week) for men. Alcohol is high in calories and so should be further limited by people who are overweight.

ALL patients diagnosed with diabetes should be referred to a State Registered Dietitian.