Healthy_Food_Guide_UK_-_January_2020

tohelpyouavoidhypoglycaemicepisodes.

It’simportanttobeaware,explainsthe

BritishDieteticAssociation(BDA),thatmore

researchisneededtodeterminetheeffects

onbloodglucosecontrolandhearthealth

inpeoplewithtype2 diabeteswhoare

followingthisdietforover 12 months.It

alsostressestheneedtoidentifythebest

dietarypatternsforthiswayofeating,

becausewhencarbohydrateiscuttherelative

intakesoffatandproteintendtoincrease.

Inaddition,theBDAemphasisesthat

weightlossremainsthecornerstonefor

effectivelymanagingtype2 diabetes.There

isinsufficientevidencetoindicatethat

lowcarbohydratedietsarea superioror

betterapproachthanotherstrategiesfor

weightlossand/orsubsequentweight

maintenance in the long term.

WHAT’SONTHEMENU...

■Porridgeoatscontainbetaglucan,which

helpsslowdigestion and makes you feel full

forlonger.

■Wholegraincarbssuchasgranarybread

andpitta,brownbasmatiriceandpasta.

■Pulsessuchaslentils,bakedbeansandred

kidneybeans,chickpeasandblackeyedbeans.

■Freshandfrozenvegetablesandberries.

■Whiteandoilyfish(fresh,frozenorcanned

in tomato sauce, water or olive oil).

■Leanpoultrysuchaschickenandturkey.

■Fortifiedalmondorlowfatsoyamilks,

semi-skimmed dairy milk and greek yogurt.

WHATATYPICALDAY’S

MENUPLANCOULDLOOKLIKE

Breakfast30gporridgemadewith

200mlalmondmilk,toppedwith50g

blueberriesand30gpumpkinseeds.

Snack1 tomatoand1 avocado.

Lunch130gsalmonwith80gsalad

in1 wholegraintortillawrap.

Snack50gguacamolewith25geach

carrot,cucumberandpeppercrudités.

DinnerBeefandvegetablecasserolewith

broccoli,followedby160ggaliamelon.

To t a l1,566kcal,111g carbs, 81g protein,

no free sugars.

WILLTHISDIETSUITYOU?

Ifyouhavetype1 diabetes,are

pregnant,havebeendiagnosed

withgestationaldiabetesorare

a sportspersonwithtype 2

diabetes,eatingthiswaymay

notbeappropriateforyou.

Alwayscheckwithyourmedical

teambeforeembarkingona

lowcarbdietif youhavebeen

diagnosedwithanyformof

pre-diabetes or diabetes.

G O E AT

Forrecipes

tosupporta

low-carbdiet

fortype 2

diabetes,see

p52–p55

CASE STUDY

DanabhadriFergusson,75,

a retiredbiochemist,livesin

SouthLanarkshirewithher

husband.Sheswitchedto

a lowcarbohydratediet,

hopingtoloseweightin

ordertomanagehertype2 diabetes.

AroutinebloodtestinNovember 2017 picked

uptype2 diabetes.Thediagnosiscameas

nosurprise,asmyweighthadslowlycrept

upto 13 stone.AsI’monly5ft1in,thismeant

I wasobese.MyGPhadwarnedmethatmy

bloodglucosewashighandI wasinthe

prediabeticzone,butI didn’ttakeit seriously

enoughandcarriedoneatinga diethigh

inrefinedcarbohydrates.I’dalsohad

gestationaldiabetesduringpregnancywith

both my sons, which can lead to an increased

riskofdevelopingtype2 diabeteslaterinlife.

Thetype2 diabetesdiagnosisreallydid

makemestopandthink I’dreadaboutall

thecomplications,suchasheartdisease,

kidneyproblems,diabeticretinopathy(sight

loss)andnervedamageleadingtoamputations,

andit frightenedme.MyGPwantedtoput

mestraightontoa drugcalledmetformin

butI’dreadabouthowtype2 diabetescanbe

putinremissionwithdiet alone and I wanted

togivethata tryfirst.

Thelogicputforwardbyauthorssuchas

MichaelMosley,theauthorofbestselling

booksaboutfollowinga lowcarbdiet,and

DrJasonFung,whoadvocates intermittent

fasting,madesensetome.

Thelowcarbapproachseemedidealfor

someone like me who was overdosing on

‘I put my type 2 diabetes into remission’

15

SUPER DIETS