Reduce your intake of these 5 foods to help reduce your risk of Type 2 Diabetes

Reduce your intake of these 5 foods to help reduce your risk of Type 2 Diabetes

Type 2 Diabetes Prevention Week takes place from 22nd May to 28th May. It can, in extreme situations, lead to serious health conditions, And it currently costs the NHS over £10 billion a year – 10% of its entire budget.

But you can take positive action by amending your dietary choices now!

Statistics

Currently, 4.3M UK people have T2D, with a further 2.4M at increased risk of developing the condition.

Diabetes UK has a very simplistic risk calculator, but there are no questions about diet and lifestyle choices. Why ever not?!

https://riskscore.diabetes.org.uk/start?_gl=1*bt8cn8*_ga*NTYwNDczNzAzLjE2ODQ4NTA1MDg.*_ga_J1HFNSGEX6*MTY4NDg1MDUwOC4xLjEuMTY4NDg1MDc3MS4zNC4wLjA.

What is Type 2 Diabetes

It occurs when the body is unable to control the levels of glucose circulating in the bloodstream. There are two factors to consider: 1) The pancreas is no longer able to produce sufficient insulin. This hormone controls the movement of sugar into the cells (to be used for energy production); 2) The body’s cells no longer recognise the signal to take up glucose from the bloodstream. The cells become resistant to insulin and cannot take up the glucose, leaving levels in the blood (dangerously) too high.

A blood test measures levels of HbA1C (the amount of glucose attached to red blood cells) and this is used as the basis to determine your risk.

It is considered a lifestyle disease, as dietary and lifestyle choices (like exercise) can determine whether you are at risk of developing the condition. Just because you are of increasing age, or of an ethnic background, it does not mean that you will develop it. Over the last fifty years, diet and lifestyles have changed significantly, just as those with diabetes have quadrupled around the World.

Dr David Unwin, a GP in Southport, UK, has proven how adjusting diet can reverse those living with T2D. He won the NHS Innovator of the Year award in 2016 for his work with diabetes patients.

Reduce your intake of these 5 food groups

The focus must be on reducing all sugary and starchy foods, as these deliver too much sugar into the bloodstream too quickly. It results in increased levels of insulin to take glucose to the cells, and the cells have to continuously respond to the request. These two actions become the route cause in the development of T2D.

1. Starchy grains

All grains like wheat, oats and barley are starches. They are a rich source of simple sugars (glucose) which become transported into the bloodstream.

White refined grains like bread, pasta, and white rice have lost the fibre content, and they digest more rapidly to simple sugars and spike blood levels.
Avoid white refined grains and keep wholegrains (oats, brown rice, wholegrain bread) to small portions once a day. And in my opinion, avoid pasta altogether!

2. Wheat based products

Far too many of our food choices contain wheat. This includes, pizza, pies, pastry, crackers, cakes and biscuits. When we choose pizza and pies, they tend to lack sufficient protein and fats and are often served alongside more starchy foods like potatoes. It’s a starch/sugar overload! Choose one or the other.

3. Starchy (root) vegetables

The word starch again highlights the sugar content of these foods. Many of these are the “root” vegetables like potatoes (both white and sweet varieties), parsnips, swede, beetroot and turnips. Carrots, whilst a root vegetable, is not starchy. Sweetcorn and butternut squash are also starchy vegetables.

Beetroot, sweet potato and squashes are nutritious choices, so eat these in moderation. Keep the others to small portions and do not eat them with other starchy foods: e.g. potato and parsnip, beetroot and pasta, squash and rice. Choose one or the other.

4. Cereals

Most cereals are based on refined grains and deliver far too much sugar into the body. The marketing hype may mention added nutrients and fibre, but the carbohydrate/ sugar levels are usually too high to be a wise breakfast choice.

5. Fruits

Fruits should be chosen carefully and eaten in moderation- two portions a day is sufficient. Many fruits have a high sugar or starch level. Tropical fruits (e.g. pineapple, mango), grapes and bananas tend to be the worst culprits as they quickly deliver sugar into the bloodstream.

Dried fruits (e.g. apricots, raisins, mango) and fruit juices are even worse choices as they are condensed forms of the fruit so have an even higher sugar level. They may appear healthy as they are plant foods and contain vitamins and minerals, but non-starchy vegetables are usually a healthier choice.

Be careful if choosing a “healthy looking” muesli or granola cereal, as the combination of the grains and the dried fruit increases the sugar content.

The vast majority of the population eat too many of these foods every day. Be mindful of your choices, reduce your overall intake, and you will be helping to keep your risk of T2D at bay.

Thanks for reading and while you’re here, why not join my Facebook group?

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You can join the group here >> https://www.facebook.com/groups/healthlifestylenutrition/

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Again, thanks for reading.

Keep your eye out for more articles and Peyton Principles in the media.

Caroline

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver well-being in the workplace workshops.