DIABETES can be an overwhelming condition to manage and you constantly have to worry about what you're eating.
When you're diabetic your body can struggle to produce enough insulin, or the insulin isn't effective.
Doctors have said that you need to be careful and monitor your blood sugar levels in order to avoid a spike.
With type 1 diabetes, a person’s pancreas produces no insulin, but in type 2, cells in the body become resistant to insulin – so a greater amount of insulin is needed to keep glucose levels within a normal range.
Even if you have a balanced diet, it can be hard to keep your levels in check.
While a little bit of what you fancy is good in moderation, there are some foods that you can avoid to help keep your blood sugar levels in check.
Speaking to The Sun GP Dr Sally Roxburgh from The Fleet Street Clinic said it is important for those with type 2 diabetes to control their sugar intake as well as control their weight, portion sizes, and calorie intake.
She added: "Getting enough exercise and lifestyle choices are equally important.
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"There are certain foods that should be avoided if you have type 2 diabetes, while other foods should be consumed in moderation."
SUGAR RUSH
Dr Roxburgh said that fruit juices and smoothies that are often consumed over breakfast are one the main culprits for raising blood sugar levels.
She explained: "Fruit juice and smoothies should be avoided as they can put blood sugar up very quickly.
"Fruit in general can be consumed and I would never recommend excluding any fruit totally because of the nutritional value that fruit contains, however, there are certain fruits that I would recommend over others for someone with type 2 diabetes.
"For example, berries or an apple rather than pineapple, oranges or bananas. Tinned fruit, however, I would avoid as it is kept in a high-sugar syrup."
Healthy smoothies can sometimes have just as much sugar as fizzy drinks in them – even though the sugars are natural these can contribute to weight gain.
If you want something sweet at breakfast then you could try having a handful of blueberries.
Experts previously found that the sweet treat can help you control your blood sugar levels.
Experts at the Department of Human Ecology at the University of Maryland in the US found that blueberries are a rich source of polyphenols, which includes anthocyanin bioactive compounds.
Anthocyanins possess antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases, experts say.
In a research paper they stated: "Epidemiological evidence indicates that incorporating blueberries into the diet may lower the risk of developing type 2 diabetes."
PACK IN THE PROCESSED
If you enjoy a bacon and sausage sandwich for breakfast then bad luck, as experts say processed meat should be avoided for people who are trying to keep their blood sugar levels low.
Dr Roxburgh said: "These can cause weight gain which makes diabetes harder to control. Instead, opt for leaner meats such as chicken and turkey.
"Ready meals and processed foods should be avoided as they often contain hidden sugars and fats that make blood sugars high, cause weight gain and predispose to heart disease.
"A combination of a healthy, balanced diet, weight management, regular exercise and healthy lifestyle choices will be the best way to manage type 2 diabetes."
What should my blood sugar be?
Diabetics are urged to monitor their sugar levels and if you’re diabetic it’s likely you will have been given a device so you can do this at home.
You will be told what your average blood sugar level is and this is referred to as your HbA1c level.
While they differ for everyone, the NHS says that if you monitor your levels at home then a normal target is 4 to 7mmol/l before eating and under 8.5 to 9mmol/l 2 hours after a meal.
If it's tested every few months then a normal HbA1c target is below 48mmol/mol (or 6.5% on the older measurement scale).
CUTTING DOWN ON CARBS
Diabetics need to constantly monitor their carbohydrate levels.
Speaking to The Sun, one expert highlighted the dangers of what can happen if a diabetic’s carbohydrate consumption is off-kilter.
Dr Will Cave GP from The Fleet Street Clinic in London explains that carbohydrates are foods that can be easily turned into glucose.
“The ease with which foods are turned into glucose is referred to as the ‘Glycaemic Index’ or GI. Foods such as white bread and white rice are turned rapidly into glucose causing a sudden spike in the glucose levels in the blood, while carbohydrates with a low GI, such as nuts, whole grain cereals and most vegetables, will cause a slow rise in blood glucose.
“Type 1 diabetics generally avoid foods with a high GI because they know it makes controlling their glucose levels more difficult.
“Low glucose levels in the blood might cause them to feel faint or even pass out [a so-called hypo], while high glucose levels are harmful to the blood vessels and over time this can cause damage to the heart, kidneys, eyes – in fact most organs and systems within the body.”
In order to avoid any damage, you should cut down on foods with any added sugar like croissants and white bread products.
What should I eat instead?
If you already enjoy a bowl of cereal with milk for breakfast, you’ll be glad to know you’re on the right track.
Scientists found in 2018 that starting the day with a high-protein milk meal could help keep type 2 diabetes at bay, and even help you to lose weight.
If you fancy some toast in the morning, just make sure to stick to the wholemeal stuff.
Diabetes UK says: “Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed.
“These are better for your diabetes and digestive health. They're more filling, too.”
Another great way to start the day is with yoghurt – but only of a certain kind.
“Many yogurts are high in free sugar,” Diabetes UK warns.
While sugar, especially the “free” kind that is added to foods, isn’t necessarily the cause of type 2 diabetes, it does contribute to excess weight – which is linked to the condition.
“Being overweight can make it difficult to manage your diabetes and increase your risk of getting serious health problems such as heart disease and stroke in the future,” Diabetes UK says.
“Too much sugar is bad for your teeth too.”
Oats are a great choice for some people with type 2 diabetes thanks to having a lower glycemic index.
“Generally, lower GI foods can be useful for managing blood glucose levels,” Diabetes UK says.
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