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National Diabetes Week 8th -14th June

09.06.2014

Top food tips to help you manage or prevent diabetes:

3.2 million people in the UK have been diagnosed with diabetes. New figures from NHS official data show that there are more than 3,208,014 adults in 2013, an increase of more than 163,000 compared to 2012. This is the biggest increase in one year since 2008. This means that 6% of UK adults is now diagnosed with diabetes. This does not include the hundreds of thousands of people with undiagnosed Type 2 diabetes. 

 

Sadly the sharp rise in the UK over the last decade shows no sign of slowing down. As well as highlighting the need to do more to prevent Type 2 diabetes, which accounts for most of the increase and is closely linked to being overweight. With 1 in 17 people now diagnosed with the condition the need to improve diabetes healthcare is more urgent than ever.

Healthy eating for Type 2 diabetes prevention or control is about losing weight and preventing dangerous spikes in blood sugar.

 

Top healthy food tips to help prevent or control Type 2 diabetes

1. Beans

Choose good quality carbohydrates that raise the blood sugar slowly. Beans such as black, white, navy, lima, pinto, garbanzo, soy, and kidney are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body's blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.

2. Oatmeal
Studies have shown that eating a diet rich in whole grains and high-fibre foods may reduce the risk of diabetes by between 35 and 42 percent. An excellent source of both is heart-healthy oatmeal: It's packed with soluble fibre, which slows the absorption of glucose from food in the stomach — keeping blood-sugar levels under control. Top oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavour to your morning meal.

3. Fish
Another outstanding source of lean protein is fresh fish. Choose an environmentally friendly variety like catfish, cod, or tilapia; all are mild-flavoured, white-fleshed fish that can be healthfully prepared by baking, grilling, or roasting. Pair fish with the high-quality carbs found in vegetables, lentils, or beans for another balanced meal combination that will keep your blood sugar from rising.

4. Almonds
Unsalted almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism. A large study out of Harvard University found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent. Therefore, including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move.

5. Wild Salmon
Omega-3s from food help reduce your risk of heart disease, which is important for those with type 2 diabetes, whose risk of cardiovascular disease is already elevated. (Over time, high blood glucose levels can lead to increased deposits of fatty materials in blood vessels, which contributes to clogging of arteries.) Wild salmon or sardines are not only rich in omega 3s but also contain a healthy-fat-and-protein combination that slows the body's absorption of carbohydrates, keeping blood sugars on an even keel.

6. Non-starchy Vegetables
Chock-full of vitamins, minerals, and fibre, non-starchy vegetables (such as broccoli, spinach, mushrooms, and peppers) are an ideal source of high-quality carbohydrates. Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an integral component of your diabetes food plan. For most people (including those looking to lose weight), this is one food group that's okay to eat as much as you like!

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If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. This link will take you to My Healthy Eating Programme home page where you can browse and understand the contents of the programme. Decided you would like to login? Then enter VIP10 into the register now box – found in the top right hand corner; create your profile and enjoy your 12 week online programme. Total cost is £49.99 and is payable by credit card or Paypal. 

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