Picture for Diabetes, Weight Loss and Your Diet Plan

Diabetes, Weight Loss and Your Diet Plan

Diabetes affects 1 in 17 people, equating to approximately 3.2 million people in the UK alone.

If left undiagnosed and unmanaged, diabetes can lead to severe conditions, including kidney failure and blindness.It can also make eating healthily and following a diet plan a real minefield if you don’t have help to stay on track and make wise food choices. Well don’t worry, Jane Plan have some really useful tips on how to manage your diabetes and information on how this condition should infuence your diet choices. The great news is that we can create bespoke diet plans, which can address Type 1 and Type 2 diabetics' dietary needs.Here is some information and tips on Type 2 diabetes: 

OBESITY AND DIABETES 

Insulin (a hormone) usually functions to pull glucose (sugar in our food) from our blood vessels into our cells, giving them enough energy to function properly. Obesity is a major risk factor in type 2 diabetes because excess fat around the cells acts as a barrier, reducing the ability of insulin to pull glucose into the cells. The worrying result is high blood sugar readings.

I HAVE DIABETES, WHAT SHOULD I DO?

Although you may not experience any symptoms from having high blood sugar levels, it’s essential to manage your diet plan and weight consistently to avoid nasty health complications in the future. While diabetes is rarely reversible, by managing your sugar levels, you may delay the need to begin medication or insulin. Losing weight will not only allow you to better manage your diabetes, but will also improve your overall quality of life!

KNOW YOUR NUTRIENTS

Carbohydrates include foods like bread, cereal, pasta, rice, cakes, biscuits, potatoes and soft drinks, as well as fruit, milk, yoghurt, chocolate, juice and ice cream. Whilst really delicious and tasty, these foods and drinks will raise your blood sugar levels, so it’s essential to manage these foods effectively and not to overindulge.

Protein rich foods, including meat, chicken, fish, tofu, seafood and eggs will not raise your blood sugar levels and will often keep you feeling fuller for longer.

Foods containing high levels of fat should be used sparingly to avoid excess weight gain and are commonly found in oil, margarine, butter, coconut products, nuts and avocado.

Foods you can eat freely include green vegetables, carrots, peppers, onion, garlic and berries. Try to add these foods to all meals to increase the bulk of your meals, without raising your sugar levels.

HANDY TIPS 

Become aware of foods containing carbohydrate

Eat regularly and don’t skip meals

Switch to some high fibre foods, think bread with all the yummy seeds and wholegrains, whole fruit and vegetables, oatmeal and lentils. Avoid juices as you lose a lot of the fibre from their skin and gain lots of sugar

Limit foods high in refined sugar like soft drinks, lollies, cakes, biscuits and chocolate

Choose low fat or reduced fat products and limit the amount of battered or deep fried foods

Engage in physical activity*

*Always check with your doctor before starting any physical activity, especially if you are taking insulin.


Share on:

Start your plan
Top tips for avoiding portion distortion in your diet plan thumb

Top tips for avoiding portion distortion in your diet plan

Over the past few years, portion sizes have grown larger and larger, which means most of us are eating more than we need in our regular diet.

Read More
Focus on Goals in Your Diet Plan, Like Your Dream Outfit! thumb

Focus on Goals in Your Diet Plan, Like Your Dream Outfit!

Having a goal weight or a dream dress or suit can be such a boost to a new healthy eating routine. Stick with it... the results are on the way!

Read More
8 reasons to start a Jane Plan food diary thumb

8 reasons to start a Jane Plan food diary

You might not realise it but keeping a food diary can greatly improve the success of a long term diet plan.

Read More