Enjoy Food Helping families with diabetes shop, cook and eat - Diabetes UK
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Enjoy Food Helping families with diabetes shop, cook and eat
Your guide to Enjoy Food
There’s no such thing as a diabetic diet. A healthy diet
will help you, and your family, eat well, feel good and
enjoy food.
Contents
Introduction 3 Alcohol and other drinks 28
Quiz: Food, drink and diabetes 3 What’s your healthy weight? 30
Quiz answers 4 Popular weight-loss plans 32
Help with food 7 Family food 35
Eating well with diabetes 8 Family cooking 36
What is a healthy diet? 11 Breakfast 41
Carbs and diabetes 14 Lunch 42
Dinner 43
Lifestyle 17
Snacks 44
How to eat well on a budget 18
Snack ideas 45
Eating out with diabetes 24
Food swap ideas 46
Religious fasting 27
Meal plans 53
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Helping families with diabetes
shop, cook and eat
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Published June 2019 – product code 9983EINT
2 www.diabetes.org.uk
Welcome
Introduction
to Enjoy Food
Enjoying what you eat is one of life’s Quiz:
pleasures. But if you have Type 1,
Type 2 or any other type of diabetes,
Food, drink and diabetes
or cook for someone who does, it can
be tricky at times. How much do you know about what to
eat and drink when you, or someone in
Your Enjoy Food guide has been written your family, has diabetes? Try our quiz
by specialist dietitians at Diabetes UK using and find out.
current research evidence and will give you
the key information you need when making Tick a box True False
choices about what to eat and drink. It’s full
1 You can’t eat fruit if you
of practical advice and tips for shopping,
have diabetes.
cooking and eating, plus advice on budgeting
and meal planning. 2 People with diabetes
have to follow a special
There are also more recipes, simple swaps
diabetic diet.
and snack ideas on our website, go to
www.diabetes.org.uk/ef-enjoy 3 Fat is fat: all the fats
we eat are the same.
We have over 400 recipes in our recipe finder,
so there’s something for everyone. 4 People with Type 1
Go to www.diabetes.org.uk/recipes diabetes don’t have to
follow a healthy diet.
Every recipe has been nutritionally analysed by
a dietitian, so you know how many calories, 5 Everyone with diabetes
carbohydrates (carbs), sugars, fats, salt and has to follow a low-carb diet.
fibre each one contains. 6 People with diabetes can
If you have any questions, comments drink alcohol.
or suggestions, email us at 7 If you have diabetes,
enjoyfood@diabetes.org.uk you must always have
You can also sign up to the Enjoy regular snacks.
Food monthly newsletter at 8 Fruit juices are good
www.diabetes.org.uk/ef-enews for your diabetes.
9 Salt doesn’t affect
blood glucose levels,
so you don’t need
to cut down.
10 If you have diabetes,
all you need to do
is cut out sugar.
Enjoy Food 3
Food, drink and diabetes
Quiz Answers sardines, trout, herring or salmon, and those found
in avocados, nuts and seeds, olive oil, sunflower oil,
rapeseed oil and vegetable-based spreads.
But too much saturated fat is not good for us.
Unhealthy saturated fats are found in processed
1 False meats such as bacon, sausages and burgers, hard
Whole fruit contains fibre, which is good for you, and cheese, butter, lard, ghee and coconut oil – so try
also carbohydrates (carbs), which can affect your blood and cut down on these foods. Also try to avoid trans
glucose levels. However, most fruits have a low to fats, which are found in biscuits, cakes, pastries, hard
medium glycaemic index (GI) and don’t raise your blood margarines and takeaways.
glucose levels quickly – see page 16. So, if you eat
whole fruit throughout the day, rather than eating a huge
portion in one go, you can eat any fruit you like. A portion
of fruit is roughly what will fit in the palm of your hand.
4 False
eti
c It’s important that everyone eats a healthy diet,
iab
D whether or not you have diabetes. As well as
managing blood glucose levels, living with Type 1
2 False diabetes also means managing your blood pressure,
Foods labelled diabetic or suitable for diabetics are blood fats (cholesterol) and weight, to help prevent
usually snacks and sweets that are high in calories. diabetes related complications and poor health. All of
These don’t have special benefits for people with these factors can benefit from eating a healthy diet.
diabetes and are not recommended. They are often
expensive and may lead to a stomach upset if you eat
too much. There’s no need to follow a special diet if
you have diabetes. For people with Type 1 diabetes,
the priority is to carb count and match their insulin
doses to manage blood glucose levels; for people 5 False
with Type 2 diabetes, losing any excess weight is The amount of carbs you eat has an immediate effect
an effective way of managing blood glucose levels. on your blood glucose levels, but although people
Everyone with diabetes is advised to also follow a with diabetes need to be aware of the carbs in their
healthy diet that’s low in salt, sugar and saturated fat. food, not everyone has to follow a low-carb diet.
For people with Type 2 diabetes, a low-carb diet is
one of the diets they can follow; and there is no strong
evidence to suggest that a low-carb diet is better than
the other options in the long-term. There is also no
3 False strong evidence to suggest that it is safe or beneficial
All the fats we eat affect our weight in the same way, for people with Type 1 diabetes. Foods that contain
but our overall health is affected in different ways by carbs such as fruit and vegetables, wholegrains,
the types of fat we eat: saturated and unsaturated fats. pulses, nuts and seeds are all good for your general
Unsaturated fats that are good for us include omega-3 health. If you’d like to try a low-carb diet, speak to your
oil, which is found in oily fish such as mackerel, diabetes team about whether you need to adjust your
medication and check your blood glucose more often.
4 www.diabetes.org.uk
Introduction
6 True
9 False
For people with diabetes the guidelines for drinking
Although salt doesn’t affect your blood glucose levels,
alcohol are the same as for everyone else: men and
eating too much can raise your blood pressure.
women should not regularly drink more than 14 units
This, in turn, increases your risk of long-term diabetes
a week. If you do drink as much as 14 units, spread
complications, such as heart disease and stroke.
this over three days or more. Drinking alcohol can
About 75% of the salt we eat comes from processed
increase your risk of having a hypo, which applies to
foods such as bacon, sausages, cheese and
people treated with insulin or certain Type 2 diabetes
takeaways. So, read food labels and choose lower-
medications, such as sulphonylureas. It is important to
salt options. When cooking, add herbs and spices
monitor your blood glucose levels, and to avoid binge
instead of salt.
drinking and drinking on an empty stomach. Reducing
your alcohol intake can help to manage your weight
and blood pressure.
10 False
Eating well to manage diabetes isn’t all about cutting
out sugar. It’s about achieving a good balance in
7 False
your diet, so you get all the essential nutrients while
You don’t need to eat regular snacks between meals
still enjoying your food. However, free sugar, found
unless you’re at risk of having a hypo – this applies
in fizzy drinks, cakes and biscuits, is not essential
to people treated with insulin as well as certain
so cutting these out will help with your weight and
Type 2 medications. If your medications are making
general health. You don’t need to cut out the sugar
you snack regularly to prevent hypos, speak to your
from whole fruit, vegetables and milk because they are
diabetes team. Regular snacks can make it difficult
healthy foods and your body processes these sugars
to maintain a healthy weight – see page 30, so if you
in a different way to free sugar.
get peckish between meals try healthy snacks such
as a piece of fruit, vegetable sticks, unsalted nuts,
rice cakes or a small pot of yogurt. The key is to plan
?
ahead, and keep an eye on your portion sizes.
Did you know?
We now refer to sugar that is not good
for our health as free sugar rather than
added sugar. This refers to any sugar
that is added by you, or a food manufacturer,
8 False to food and drink. It also includes those sugars
Although whole fruits are good for people with that occur naturally in fruit juices, syrups and
diabetes, fruit juices contain less fibre and count as honey. It does not include the sugars naturally
having free sugar, so try to avoid them. Try to have no present in whole fruit and vegetables or dairy
more than one small glass a day. Fruit juice counts products. We’ve used the term free sugar
as only one portion of your five a day no matter how throughout this guide.
much you drink. It’s easy to drink a lot in a short time,
and this may raise your blood glucose levels, which
isn’t good for your diabetes. In the long term, drinking
too much fruit juice can also affect your weight.
Enjoy Food 5
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Help with
food
In this chapter
Eating well with diabetes 8
What is a healthy diet? 11
Carbs and diabetes 14
Enjoy Food 7
Eating well with diabetes
There are different types of you’re already more at risk of all
diabetes, so there isn’t a of these conditions.
one-size-fits-all way of eating
Try to limit yourself to a maximum
for everyone with diabetes.
But we’ve come up with tips Choose healthier carbs of 6g – one teaspoonful of salt a
day. Lots of pre-packaged foods
that you can use to help you All carbs affect blood glucose already contain salt so remember
make healthier food choices. levels so it’s important to know to check food labels and choose
which foods contain carbs. those with less salt. Cooking from
These healthy eating tips can help
Choose the healthier foods that scratch will help you keep an eye
you manage your blood glucose,
contain carbs and be aware of on how much salt you’re eating.
blood pressure and cholesterol your portion sizes. You can also get creative and
levels. They can also help you
Here are some healthy sources swap out salt for different types
manage your weight and reduce
of carbs: of herbs and spices to add that
the risk of diabetes complications, extra flavour.
like heart problems and strokes, • whole grains like brown rice,
and other health conditions buckwheat and whole oats
including certain types of cancers. • fruit
If you have Type 1 diabetes, • vegetables
carb counting is really important
to keep your blood glucose
• pulses such as chickpeas, Eat less red and
beans and lentils processed meat
levels steady. See page 14 for
more information. • dairy like unsweetened
If you’re cutting down on carbs,
yogurt and milk.
If you have Type 2 diabetes and you might start to have bigger
you’re overweight, finding a way to At the same time, it’s also portions of meat to fill you up. But
important to cut down on foods it’s not a good idea to do this with
lose weight is important as it really
low in fibre such as white bread, red and processed meat, like ham,
improves diabetes management.
white rice and highly-processed bacon, sausages, beef and lamb.
This is because it can help
cereals. You can check food labels These all have links with heart
to lower your blood glucose when you’re looking for foods high problems and cancers.
and reduce your risk of other in fibre if you’re unsure.
complications. There are different Try swapping red and processed
ways to lose weight and we now meat for these:
know that substantial weight loss • pulses such as beans and lentils
can even put some people's • eggs
Type 2 diabetes into remission
– see page 31. • fish
Whether you have Type 1 or Eat less salt • poultry like chicken and turkey
Type 2 diabetes, you might need Eating lots of salt can increase • unsalted nuts.
to lose, gain or maintain your your risk of high blood pressure, Beans, peas and lentils are very
current weight but it’s important which in turn increases risk of high in fibre and don’t affect your
to make healthier food choices heart diseases and stroke. blood glucose levels too much
while you’re doing this. And when you have diabetes, – making them a great swap for
8 www.diabetes.org.uk
processed and red meat and is no. Whole fruit is good for Healthier fats are in foods like
keeping you feeling full. Most of us everyone and if you have diabetes, unsalted nuts, seeds, avocados,
know that fish is good for us, but it’s no different. Fruits do contain oily fish, olive oil, rapeseed oil and
oily fish like salmon and mackerel sugar, but it’s natural sugar. This is sunflower oil. Some saturated
are even better. These are rich different to the free sugars that are fats can increase the amount
in something called omega-3 oil, in things like chocolate, biscuits of cholesterol in your blood,
which helps protect your heart. Try
Help with food
and cakes. increasing your risk of heart
to eat two portions of oily fish a problems. These are mainly found
week if you have diabetes. Products like fruit juices also count in animal products and prepared
as free sugar, so go for whole fruit food like:
instead. Whole fruit can be fresh,
• red and processed meat
frozen, dried or tinned in juice,
not in syrup. And it’s best to eat it • ghee
throughout the day instead of one
Eat more fruit and veg bigger portion in one go.
• butter
We know eating fruit and veg is • lard
good for you. It’s always a good • biscuits, cakes, pies
thing to aim to eat more at meal and pastries.
times and have them as snacks if
you’re hungry. This can help you It’s still a good idea to cut down
get the vitamins, minerals and fibre
Choose healthier fats on using oils in general, so try to
your body needs every day to help grill, steam or bake foods instead.
We all need some fats in our
keep you healthy. diet because they help our body
You might be wondering about to work properly. But different
fruit and if you should avoid it types of fat affect our health in
because it’s sugary? The answer different ways.
Enjoy Food 9
for your diabetes management out to avoid binge drinking,
and you shouldn’t cut this out. and go several days a week
However, if you are having without alcohol.
regular hypos it is really
If you take insulin or other
Cut down on important to discuss this
diabetes medications, it’s also
free sugars with your diabetes team.
not a good idea to drink on an
empty stomach. This is because
We know cutting out sugar can Be smart with snacks alcohol can make hypos more
be really hard at the beginning,
If you want a snack, choose likely to happen.
so small practical swaps are a
yogurts, unsalted nuts, seeds,
good starting point when you’re
fruits and vegetables instead
trying to cut down on excess eti
c
of crisps, chips, biscuits and ab
sugar. Swapping sugary drinks, Di
chocolates. But watch your
energy drinks and fruit juices with
portions still – it’ll help you keep
water, plain milk, or tea and coffee
without sugar can be a good start.
an eye on your weight. Don't bother with
You can always try low or zero-
so-called diabetic food
calorie sweeteners – also known To say food is a diabetic food
as artificial sweeteners – to help is now against the law. This is
you cut back. Cutting out these because there isn’t any evidence
free sugars can help you manage Drink alcohol sensibly that these foods offer you a
your blood glucose levels and help Alcohol is high in calories, so if you special benefit over eating
keep your weight down. If your do drink and you’re trying to lose healthily. They can also often
diabetes treatment means you get weight, think about cutting back. contain just as many calories as
hypos, and you use sugary drinks Try to keep to a maximum of similar products, and can still
to treat them, this is still important 14 units a week. But spread it affect your blood glucose level.
These foods can also sometimes
have a laxative effect.
Get your minerals and
vitamins from foods
There’s no evidence that mineral
and vitamin supplements help you
manage your diabetes. So, unless
you’ve been told to take something
by your healthcare team, like folic
acid for pregnancy, you don’t
need to take supplements.
It’s better to get your essential
nutrients by eating a mixture of
different foods. This is because
some supplements can affect
your medications or make some
diabetes complications worse,
like kidney disease.
10 www.diabetes.org.ukWhat is a healthy diet?
If you think that healthy eating 1 Fruit and vegetables
Help with food
must be complicated and
boring, think again. As well
as managing diabetes, the
foods you choose to eat make
a real difference to how well
you feel and how much energy
you have each day.
How much you need to eat and
drink is based on, among other
factors, your age, gender and
how active you are. For example,
teenagers tend to have a big Fruit and vegetables are • H
elp protect the body from
appetite – this is because they’re naturally low in calories and heart disease, stroke and
growing and need more nutrients packed full of vitamins, minerals some cancers.
and calories a day than an adult and fibre. They also add flavour
How often?
with a sedentary office job. and variety to every meal.
Everyone should aim to eat
A healthy diet involves eating a Fresh, frozen, dried and canned at least five portions a day.
variety of foods from each of the – they all count. Go for a rainbow A portion is roughly what fits
main food groups, which we look of colours to get as wide a range in the palm of your hand.
at here, as no single food contains of vitamins and minerals as
Try:
all the essential nutrients you need. possible. Try to avoid fruit juices
and smoothies as they don’t • sliced melon or grapefruit
have as much fibre. topped with unsweetened
yogurt, or a handful of berries,
If you’re trying to limit the or fresh dates, apricots or
amount of carbs you eat, you prunes for breakfast
might be tempted to avoid fruit
• mix carrots, peas and green
and veg. But it’s so important
beans into your pasta bake
to include them in your diet
Portion size every day. There are lower carb • add an extra handful of peas
Portion sizes have grown in options you can try. to rice, spinach to lamb or
recent years, as the plates onions to chicken
Fruit and vegetables can
and bowls we use have • try mushrooms, cucumber,
help protect against stroke,
got bigger. Using smaller spinach, cabbage,
heart disease, high blood
crockery will make the food cauliflower, broccoli, celery
pressure and some cancers
on your plate look more and lettuce for lower carb
– and when you have
substantial and help you vegetable options
diabetes, you’re more at risk of
cut your portion sizes. developing these conditions. • try avocados, blackberries,
raspberries, strawberries,
Benefits plums, peaches and
watermelon for lower
• Help to keep your digestive
carb fruit options.
system working well.
Enjoy Food 112 Starchy foods 3 Protein foods like beans, nuts,
pulses, eggs, meat and fish
Starchy foods are things like potatoes, rice, pasta,
bread, chapattis, naan and plantain. They all
contain carbs, which are broken down into glucose
Meat and fish are high in protein, which keeps
and used by our cells as fuel. The problem with
your muscles healthy. But a healthy diet means
some starchy foods is that they can raise blood
less red and processed meat – they’ve been
glucose levels quickly, which can make it harder
linked to cancer and heart disease. Oily fish like
for you to manage your diabetes. These foods
mackerel, salmon and sardines have a lot of
have something called a high glycaemic index
omega-3 oil, which can help protect the heart.
(GI), see page 16 for more information.
There are some better options for starchy foods – Benefits
ones that affect blood glucose levels more slowly. • Helps keep your muscles healthy.
These are foods with a low GI, like wholegrain • Oily fish protects your heart.
bread, whole-wheat pasta and basmati, brown or
How often?
wild rice. They also have more fibre, which helps
Aim to have some food from this group every day.
to keep your digestive system working well. So,
You should aim to have 2 portions of oily fish each
if you’re trying to cut down on carbs, cut down
week if you have diabetes. But you don’t need to
on things like white bread, pasta and rice first.
eat meat every day.
Benefits
Try:
• The fibre helps to keep your digestive
• a small handful of raw nuts and seeds as
system healthy.
a snack or chopped with a green salad
• Some affect your blood glucose levels
• using beans and pulses in a casserole
more slowly.
to replace some – or all – of the meat
• Wholegrains help protect your heart.
• eggs scrambled, poached, dry fried or
How often? boiled – the choice is yours
Try to have some starchy foods every day. • grilled fish with masala, fish pie, or make
Try: your own fishcakes
• two slices of multigrain toast with a bit of • chicken grilled, roasted or stir-fried.
spread and Marmite or peanut butter
• brown rice, pasta or noodles in risottos,
salads or stir-fries
• baked sweet potato with the skin left on –
add toppings like cottage cheese or beans
• boiled cassava, flavoured with chilli and lemon
• chapatti made with brown or wholemeal atta.
12 www.diabetes.org.uk4 Dairy foods and alternatives 5 Oils and spreads
We need some fat in our diet but we need less
saturated fat. This is because some saturated
fats can increase cholesterol in the blood,
Help with food
increasing the risk of heart diseases and stroke.
These less healthy options are butter, palm nut
oil and coconut oil.
Healthier saturated fats are foods like olive oil,
vegetable oil, rapeseed oil, spreads made from
these oils, and nut butters.
Benefits
• Unsaturated fats help protect your heart.
Milk, cheese and yogurt have lots of calcium
and protein in – great for your bones, teeth Try
and muscles. But some dairy foods are high • a drizzle of olive oil on your salad
in fat, particularly saturated fat, so choose • peanut butter on your wholemeal toast.
lower-fat alternatives.
Check for added sugar in lower-fat versions
of dairy foods, like yogurt. It’s better to go for Foods high in fat, salt and sugar
unsweetened yogurt and add some berries if you
want it sweeter. If you prefer a dairy alternative
like soya milk, choose one that’s unsweetened
and calcium-fortified.
Benefits
• Good for bones and teeth.
• Keeps your muscles healthy.
How often? You don’t need any of these as part of a healthy
We all need some calcium every day. diet. The less often, the better. But we know
you’re bound to eat these foods from time to
Try: time, so it’s really important to know how they
• a glass of milk straight, flavoured with a little might affect your body.
cinnamon or added to porridge
These foods include biscuits, crisps, chocolates,
• natural or unsweetened yogurt with fruit
cakes, ice-cream, butter and sugary drinks.
or on curry
These sugary foods and drinks are high in
• cottage cheese scooped on carrot sticks calories and raise blood glucose levels, so go
• a bowl of breakfast cereal in the morning, for diet, light or low-calorie alternatives. And the
with skimmed or semi-skimmed milk best drink to choose is water – it’s calorie free.
• a cheese sandwich for lunch, packed They’re also high in unhealthy saturated
with salad fats – they aren’t good for cholesterol levels
• a refreshing lassi or some plain yogurt and your heart.
with your evening meal.
And they can also be full of salt – processed foods
especially. Too much salt can make you more at
risk of high blood pressure and stroke. You should
have no more than 1tsp (6g) of salt a day.
Enjoy Food 13Carbs and diabetes
Carbohydrates (carbs) are
our main source of glucose
for energy. Foods that contain
carbs also provide important
nutrients for good health.
All the carbs we eat and drink
are broken down into glucose,
which helps our brain and
nervous system to function
properly. Our blood glucose
levels are most affected by
the amount and type of carbs
we eat. That is why you need
to be aware of the sources
of carbs in your diet and to
keep an eye on the amounts
you eat, if you have diabetes.
Different types
Carbs can be grouped in different
ways. One way is into starchy and
sugary carbs.
Starchy
These include bread, pasta,
potatoes, breakfast cereals
and couscous.
Sugary
These can be divided into naturally
occurring and free sugars.
Naturally occurring sugar is found
in whole fruits – called fructose –
and in some dairy foods – called
Aim to get most of your lactose. Even though fruit juice
carbs from vegetables, fruit, contains natural sugar, it still
wholegrains, pulses, nuts counts towards your free sugar.
and unsweetened dairy Eating the whole fruit is better for
you than drinking the juice.
products such as milk
and yogurt.
14 www.diabetes.org.ukFree sugar is also found in
sweets, chocolate, sugary drinks Coeliac disease
and desserts. Many people are
consuming more free sugar This is an autoimmune disease, more common in people with
than recommended. It’s easy to Type 1 diabetes, where the body reacts to gluten – a protein
consume more than you realise, found in wheat, barley and rye, which damages the gut lining
so be mindful of what you’re eating and makes it difficult to absorb food.
Help with food
and drinking. Everyone with Type 1 diabetes should be assessed for coeliac
disease. If you’re showing symptoms, you should be given a
Fibre
blood test. If the test is positive, diagnosis is confirmed by a gut
This is a type of carb that you can’t
biopsy. Don’t start a gluten-free diet until you have a definite
digest. Insoluble fibre, found in
diagnosis, as this may give an inaccurate result.
foods such as wholemeal bread,
brown rice, potatoes – particularly The only treatment is to cut out gluten permanently from your
the skin – and wholegrain cereals, diet. If you have coeliac disease, a specialist dietitian can help
helps keep the digestive system you with both diabetes and coeliac disease.
healthy. Soluble fibre, from For more information go to www.coeliac.org.uk
bananas, apples, carrots, beans,
lentils and oats, helps to manage
your blood glucose and cholesterol Remember, the total amount For those on fixed insulin regimens,
levels. Make sure you eat both of carbs you eat will have the eating consistent amounts of
types of fibre regularly. Good biggest effect on your blood carbs on a day-to-day basis is also
sources include fruit and veg, glucose levels after eating. Speak effective in managing the condition.
nuts and seeds, oats, wholegrain to your dietitian about your goals – For those with Type 2 diabetes,
breads and cereals, and pulses depending on what they are, you reducing the amount of carbs you
– these foods have a good may be advised to: eat can help manage your blood
combination of the two types of glucose levels, especially if you have
• reduce the amount of carbs
fibre. They also help you feel fuller any excess weight to lose. Some
you eat
for longer, which means you’re people with Type 2 diabetes may
less likely to snack. If you eat a • change to better sources want to follow a low carb diet to
lot of high-fibre foods, make sure of carb lose weight and manage their blood
you increase your intake of fluids, • spread your intake of carbs glucose levels – see page 32.
preferably water. better throughout the day. Learn which foods contain carbs,
how to estimate carb portions
and how to monitor their effect
on blood glucose levels. There
are special free diabetes courses
available, such as:
How much? Insulin and • DAFNE, for people with Type 1
diabetes: learn how to match
Everyone needs to include some carb counting your insulin dose with your
carb foods in their diet, and it is If you use insulin, you need to carb intake.
better to do this every day. The be aware of the amount of carbs
actual amount you need to eat • DESMOND and X-PERT,
you eat at mealtimes. People with for people with Type 2
depends on your age, activity levels Type 1 diabetes on multiple daily
and the goals you – and your family diabetes: learn how to be
insulin injections or pumps can more carb aware as part of
– are trying to achieve, for example match their mealtime insulin doses
trying to lose weight, or improving the programme.
with the amount of carbs they eat,
blood glucose levels. Your dietitian giving them flexibility. This is called Your diabetes team can tell
can work with you to tailor an carb counting. you about courses available
eating plan specifically for you. in your area.
Enjoy Food 15Other factors that can affect the GI
rating include: 3 ways to include
Cooking methods good carbs
What’s the Frying, boiling and baking can
Choose wholegrain
alter the GI level. For example,
glycaemic index? the longer pasta is cooked, the
breads and cereals.
The glycaemic index (GI) tells higher the GI. That’s why it’s best Eat fruit whole, rather
you whether a food raises blood to eat it al dente – firm to the bite – than as a juice. Eating
glucose levels quickly, moderately or reheated. an apple with the
or slowly. Different carbs are skin on, for example,
Protein content provides more fibre
digested at different rates,
Like fat, protein slows down the than drinking a glass of
and the GI is a ranking of how
absorption of carbs, so milk and apple juice.
quickly each carb containing food
dairy products will have a low GI.
and drink makes blood glucose Try quinoa and
levels rise after eating them. Ripeness of fruit couscous as an
The GI rating is between 1 and and vegetables alternative to pasta and
100, depending on how slowly In general, the riper the fruit and potatoes for variety in
or quickly the food raises your some vegetables, the higher your diet.
blood glucose levels. The lower the GI.
For tasty meal ideas, turn to
the number, the slower the carb is Fibre pages 41 to 44 or search for
digested and absorbed as glucose This acts as a physical barrier that ideas at www.diabetes.org.
in your bloodstream. slows down the absorption of uk/recipes
Generally, fruit and vegetables carbs, so the more fibre in a food,
have a low to medium GI rating. the slower it’s absorbed.
They are digested slowly and can
help reduce fluctuations in your Eating to manage your diabetes
blood glucose levels. Pulses like isn’t just about GI ratings. Think Carb counting
beans and lentils, basmati rice of the bigger picture and choose
and wholegrains are nourishing foods low in saturated fat, salt and • A good starting point is to
lower-GI foods. sugar as part of a healthy diet. get the Diabetes UK
e-book Carbs Count:
Research has shown that an introduction to
choosing these low-GI foods can carbohydrate counting
help manage long-term blood and insulin dose
glucose levels (HbA1c) in people adjustment – download it
with diabetes, especially in Type 2 free from www.diabetes.
diabetes. These foods are also org.uk/ef-carbs-count
better options for general health,
whether or not you have diabetes. • To learn about a low-carb
diet, turn to page 32.
Not all low-GI foods are healthy
choices – chocolate, for example,
has a low GI because of its fat
content, which slows down the
absorption of carbs.
16 www.diabetes.org.ukLifestyle In this chapter How to eat well on a budget 18 Eating out with diabetes 24 Religious fasting 27 Alcohol and other drinks 28 What's your healthy weight? 30 Popular weight-loss plans 32
How to eat well
on a budget
When money’s tight, it can fish or tofu – and dairy. Beans need before you head to the
seem hard to think of ways and pulses are an excellent and shops, you’re less likely to buy
to trim your food bill and still cheap way to make meals go extra food. Try not to go shopping
provide healthy meals for further. Add them to lean mince when you’re hungry, as you
the family. But it is possible – for bolognese or to chicken for may choose unhealthier foods.
here’s how. curry. Don’t forget your spices. Use your menu plan to create a
Write down the meals for the week shopping list for the week, then
on a meal planner – download check what you have already in
one from our website at www. the store cupboard, in the fridge
diabetes.org.uk/meal-planning that needs using up and in the
and stick it to your fridge, or freezer. Check use-by and best-
Make a plan somewhere the whole family can before dates.
Write a menu plan for the week see it, to remind you what you’re
• Use-by dates mean the food
ahead, including breakfast, lunch eating that week.
must be eaten by that date for
and dinner. If planning seven days food safety.
seems too daunting, do one that
covers Monday to Friday and • Best-before dates simply mean
be flexible at weekends. Get the the food may not be quite as
whole family involved and make flavourful after that date. This
sure their favourite healthy meals applies to many canned foods
are included.
Make a list and dried ones, such as pasta,
The shopping list is your most so use them up before
Shop for more fruit, vegetables,
important tool when sticking to you buy more.
wholegrains and pulses. Then add
a budget. If you know what you
other protein – such as chicken,
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Enjoy Food 19The shopping trip
If you prefer to do a weekly shop, the golden rule is never do it if you’re hungry or you could end up
with high-fat, high-sugar foods in the trolley. If you stick to your list, you’ll stick to your budget.
Keep an eye on BOGOFs – buy one get one It can be cheaper to buy some foods whole,
free – as you might end up buying more than such as a chicken, fruit, vegetables or cheese
you need. rather than chopped or prepared.
Seasonal fruit and vegetables are Choose own-brand versions of staples such
usually cheaper. as cereals and pasta.
Frozen fruit and vegetables are often cheaper Try cheaper cuts of meat, such as shin of
than fresh ones – and just as good. Canned beef for stews instead of stewing steak, and
varieties are good, too – look for veg in water pollock or flounder instead of cod or haddock.
with no added salt, or fruit in juice rather
than syrup.
Avoid fruit juices and smoothies – or if you
do buy them, keep the amount you drink to
a minimum. They’re not good for your blood
glucose levels or waistline, and don’t contain
as much fibre as the whole fruit.
Store cupboard checklist
Keep your cupboard well stocked with some core ingredients and you’ll be able to whip up a meal
in no time.
flour
– plain and self-raising, cooking
oil – choose dried
herbs and spices
preferably wholemeal, sunflower, olive or rapeseed – such as black pepper,
for baking oil, and buy an oil sprayer oregano, thyme, basil,
so you use less fennel, cumin, cardamom
rice
– choose basmati, wild and cinnamon – instead
grain or easy-cook rice canned
fish – tuna, of salt
sardines, mackerel – in
wholewheat
pasta water or tomato sauce onions
reduced-salt
soy sauce canned beans – baked garlic
dried fruit – good for snacks beans, butter beans,
cannellini and kidney beans potatoes
instead of crisps – but don’t
overdo it if you’re trying to canned tomatoes stock
cubes – choose
lose weight or keep blood reduced-salt varieties.
glucose levels down chilli
powder
20 www.diabetes.org.ukAdvertisement
Try these other tips
Make it go further • Use leftover chicken from a
roast to make a risotto for
Spending an hour or two in the Use it, don’t waste it the next day and use the
kitchen at the weekend can pay
We throw away millions of tonnes bones to make stock for
dividends during the week.
of food a year, some of which has chicken broth.
For example, cook a batch of
never been opened. That’s £700
lean mince (or Quorn™), making
for an average family with children • Blitz over-ripe tomatoes in a
it go even further by adding
– or six meals a week. According blender and use in place of
beans or pulses, then create a
to the Waste and Resources canned tomatoes in pasta
shepherd’s pie for Sunday dinner
Action Programme (WRAP), which sauce or on pizza bases.
and freeze the rest in two portions
compiled the figures, top of the
for lasagne and chilli con carne
waste list are potatoes, bread, fruit • Wilting veg can be used to
later in the week.
and vegetables. make stock and then frozen.
Cooking more than you need
for one meal is also a great way • Make your own smoothie,
to use leftovers for lunch the
following day. When you reheat
Five a day: getting keeping an eye on portion
the family on board sizes, or make a compote
food, make sure it’s piping hot all from over-ripe fruit – great
the way through before you eat it – If someone in your family topped with yogurt for kids.
and only ever reheat food once. isn’t keen on fruit or
For more on food safety, go vegetables, here are some • Vegetables, such as
to www.nhs.uk/LiveWell/ tips to encourage them to peppers, tomatoes and
homehygiene eat more: courgettes that need using
Add sliced bananas or up can be roasted in a little
sultanas to breakfast olive oil and kept in the fridge
cereal or porridge. for 3 to 4 days.
Add raisins or dried fruit
to school lunchboxes.
Provide two different
coloured vegetables for
supper, such as broccoli
and carrots or courgettes
and squash.
dd frozen or canned
A
sweetcorn or peas – in
water with no added
sugar – to a frittata
or omelette.
22 www.diabetes.org.ukUnderstanding
food labels
If you buy pre-packed foods and drinks,
understanding the information on the labels
can help you make healthier choices.
Food labels
made easy
Download or order a copy of our Food labels
made easy guide:
www.diabetes.org.uk/ef-easy-labels 1
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supporting our fight for a world where
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© Diabetes UK 2019 1417.
Enjoy Food 23Eating out with
diabetes
Whether you grab lunch on Lunch Healthy snacks and
the go, enjoy a Friday night
takeaway or celebrate a special In meal deals that include fried sneaky smoothies
occasion at a restaurant, it’s crisps or sugary drinks, choose Vegetable cruditiés and fruit
great to eat a meal that you healthier options like can help you meet your five-a-
haven’t cooked yourself – and fruit and bottled water. day target.
diabetes is no barrier to that. Watch those super-sized Unsweetened yogurts are a
triple-decker sandwiches – good choice for kids, as
The key is to think ahead and
they can contain as many they’re an easy way to add
be conscious of your choices
as 700kcal, which is around bone-strengthening calcium.
and portion sizes, while still
a third of your recommended
enjoying your meal. It’s OK to Go for oven-baked or lower-
daily intake.
have the occasional treat but it’s fat crisps. Or pick air-popped
important not to do this regularly, Choose filling and healthy popcorn free from sugar
especially if you’re trying to pre-packed salads with lean and salt.
manage your weight. protein, vegetables or pulses,
and seeds. A handful of nuts, a packet
of raisins or dried fruit is a
o for sandwiches made
G great snack.
“Don’t stop taking the family
with wholegrain bread or
for meals at restaurants. Just Choose fruit loaf or tea cake
wraps with chicken, turkey
make sure unhealthy food is instead of skinny muffins and
or fish, and salad with a small
substituted with healthy food healthy cake bars, which can
amount of mayonnaise or
and bulk out on vegetables. pack in more calories than
yogurt dressing.
A good restaurant will provide a chocolate bar.
salads and vegetables in
place of a Yorkshire pudding Avoid fruit juices, juice drinks
or chips.” and smoothies, which are
often high in calories, not to
Terry Schooling,
mention the sugar, which
75, Cambridgeshire, counts towards free sugar
diagnosed with Type 2 – see page 5.
in 2010
24 www.diabetes.org.ukStarting off...
• Order first, so you’re less
likely to be influenced by what
everyone else is having.
Takeaways At the restaurant • Try ordering the starters first
and the main course later.
• Fish and chips: ask for grilled • When you walk in, think about After your starter, you may not
fish without the batter, order a where you sit. Try not to face feel so hungry, and may prefer
smaller portion or remove the the kitchen so you aren’t a lighter main course.
batter. Go for thick-cut chips – tempted by the colourful
gram for gram, thick-cut chips desserts and huge plates • If you start with a sharing
absorb less fat compared to the of food being served. platter, choose the healthier
same amount of thin-cut chips. items; alternatively opt for a
• Ask for water as soon as you non-creamy soup. This can
• Burger and chips: try the lean get the menu. Being thirsty help to fill you up – and taking
or veggie option and leave out is often confused with being smaller spoonfuls will help you
the cheese and mayonnaise. Or, hungry, so having a drink may eat more slowly.
go bun-less to cut the calories help to curb your appetite.
and order more salad – but • Eating slowly helps you to be
• Choose from the à la carte more in tune with your appetite.
watch the dressing.
menu, rather than the set
• Pizza: choose portion sizes menu, so you can pick and
The main event
Lifestyle
and toppings carefully. Pick mix your courses.
thin bases, choose an extra • Look on the menu for dishes
• Don’t be afraid to ask for
vegetable – mushrooms or that are steamed or boiled
something that’s not on the
peppers – instead of more rather than fried, like steamed
menu – most places will do
cheese. Replacing some of rice, noodles with vegetables,
their best to help.
the pizza with a side salad grilled meat and fish dishes.
will help cut back on fat and • If you order a side salad, ask
calories, too. for the dressing to be served
separately. Most places are
happy to give you some fresh
lemon and cracked black
pepper for your salad.
• F
eel free to ask what’s in salads
before you order – they may
have added breaded chicken,
full-fat cheese, fried croutons
and rich creamy dressings.
• B
uffet-style salad bars can
help you make healthier
choices – just watch out for
creamy dressings and salads
coated in mayonnaise.
• When you’ve made your
choice, put the menu down
so you’re less likely to order
anything else.
Enjoy Food 25Desserts Choose steamed or fragrant
rice, or noodles. Insulin and eating out
• If you choose a dessert, keep an
eye on your portion size. It’s fine Stir-fried vegetables are a Although eating out is a
to enjoy a sweet treat, but it’s filling and healthy side dish. change in your usual routine
easy to eat too much. and diet, it doesn’t need to
• Try a scoop of ice cream, affect your diabetes. You can
some fresh fruit salad, a sorbet adjust the timing as well as
or perhaps share some the amount of insulin that you
carrot cake. take. Talk to your diabetes
• Use a teaspoon rather It’s party time team about how to adjust
than a dessert spoon and your dose.
Whether it’s a wedding, dinner
pace yourself – smaller or birthday party, food plays an
mouthfuls mean fewer important part in celebrations. If
calories per mouthful. you’re hosting the occasion, you
can make sure there are plenty of
healthy options on the table for
both adults and children.
Indian Choose oven-baked crisps.
o for tandoori and
G Substitute mayonnaise with
tikka options as these low-fat yogurt in dressings.
are baked and lower in fat. Serve plenty of crunchy
Dhal is rich in fibre because of vegetables and an exotic
the lentils and pulses, but can fruit salad.
still be quite oily. Try sharing Cut smaller slices of birthday
a portion. cake – see page 50 for some
Choose boiled or steamed tasty swaps for birthday cakes.
rice rather than pilau or Pack kids’ party bags with
fried rice. a small toy or a colouring book,
Choose chapatti rather than rather than sweets.
naan bread. If there’s a buffet, look at everything
Watch out for the extras you that’s on offer before you choose.
Then make one trip, filling your Carb-counting resource
order, such as poppadoms
plate with healthy options before If you’re confident with
and naan breads.
heading back for dessert. At a counting carbs, either for
party with only nibbles, make sure yourself or your child, and
you eat a small meal before you adjusting the insulin dose, it
go so you don’t arrive hungry and may be possible to change
snack all night. the amount injected to fit
with the food eaten. To make
When your child with diabetes is it easier to estimate the
Chinese, Thai invited to a friend’s house, make amount of carbs you or
and Malaysian sure that the parents know what your child are eating, try the
support your child needs, what to Carbs & Cals book – go to
Go for broth-based do if they have a hypo and what www.diabetes.org.uk/ef-
soups, rather than they can eat. carbs-cals
spring rolls or satays.
26 www.diabetes.org.ukReligious fasting
Fasting is an important part
of many religions. As well as
abstinence from food and
sometimes drink, fasting is
also a time of reflection,
prayer and purification.
People with diabetes are usually
exempt from fasting, although
many still choose to do it. Your
religious leader can tell you more.
If you decide you want to fast, plan
ahead and speak to your diabetes
team to make sure your diabetes
management is not affected.
Lifestyle
When you break your fast,
stick to your usual healthy meals.
Limit intake of sugary and fatty
foods, such as sweets, cakes and
fried snacks to only small amounts.
Top tips
1 Speak to your diabetes mean you’re breaking treat it with your usual
team about adjusting your the fast. hypo treatment.
medications, including
3 If you experience symptoms 4 At the end of fasting, drink
insulin, testing and avoiding
of a hypo, check your blood plenty of water or sugar-free
highs and lows.
glucose level immediately. If drinks to avoid dehydration.
2 Check your blood glucose it’s low, or you can’t check If you like sweet drinks, use
levels more often throughout your blood glucose, break an artificial sweetener
your fast; doing this doesn’t the fast immediately and instead of sugar.
Enjoy Food 27Alcohol and other drinks
Water forms a substantial Tea, coffee and hot chocolate
part of the human body, so it Cut back on sugar, use artificial
makes sense to drink enough sweeteners, and try semi-skimmed
fluid every day to stay hydrated or skimmed milk.
and healthy. Water, tea, coffee
and milk all count. We also get Herbal teas
fluid from food, especially fruit Can make a refreshing change and
and vegetables. most are caffeine-free.
Does it matter what we drink? Yes, No added (free) sugar squash
particularly when it comes to fruit and cordials
Are a good option as you tend to
juices, smoothies and sugary or
use little and add more water. They
If you drink alcohol
alcoholic drinks – you can have
more calories and sugar than do not affect your blood glucose When you’re having fun, it can be
you intend to because it’s easy in the way fruit juices and sugary easy to get carried away and lose
to drink a large amount in a short drinks do. track of how much you’re drinking.
time. If you’re trying to manage Whether you or a family member
Fruit juices (100% juice) have diabetes or not, guidelines
your weight, keep a check on the Contain vitamins and minerals and
calories in what you drink. recommend that men and women
150ml provides one portion of should not regularly consume more
your five a day – but remember, than 14 units per week. If you do
fruit juices only count as one
Tips to make portion, however much you drink.
drink as much as 14 units spread
this over three days or more.
healthier choices They are best avoided because
they are a source of free sugars Alcohol is full of calories, so if
Water
which we all need to cut down on. you’re trying to lose weight you
Is the best all-round drink. If your
But if you do have them, limit your may want to drink less. Alcohol
family prefers flavoured water,
intake to one small glass a day. also makes hypos more
always read the label to check the
likely for those who treat their
free sugar content – there could
Fizzy sugary drinks diabetes with insulin or certain
be between 5 and 7tsp sugar in a
Provide little else apart from a lot of Type 2 diabetes medications,
bottle. Make your own flavoured
sugar, so try to choose sugar-free such as sulphonylureas. But that
waters by adding a squeeze of
alternatives, unless you are using doesn’t mean you need to cut out
lemon or lime, or strawberries.
this to treat a hypo. alcohol completely. Pace yourself
Children often need reminding
and keep track of how much
to drink, so give them a colourful Malted drinks and
you’re drinking. If you have too
water bottle with a funky straw. energy drinks
much you might not detect a hypo,
Can be high in sugar and calories.
and people around you might think
You don’t need any special drinks
As a rule, it’s best for you your change in behaviour is due to
to stay healthy.
and your family to choose the alcohol rather than low
water, unsweetened milky blood glucose levels.
drinks, no added (free) sugar
cordials, diluted fruit juice or
sugar-free, no added (free)
sugar or diet drinks.
28 www.diabetes.org.ukTop tips for safer What's in a unit
drinking to prevent
The size of the glass and the type of alcohol affects the number
a hypo of units – ABV means alcohol by volume. You can check units at
• Tell people about your www.drinkaware.co.uk
diabetes and how they can
help if you have a hypo.
Carry some identification
1
Pub measure (25ml) spirit,
with you, too.
eg, vodka, gin, whisky (40% ABV approx)
• T
ake a hypo treatment
with you.
• H
ave something to eat 1.5
before you go out. Always Bottle (275ml),
have something starchy, alcopop (5.5% ABV)
such as cereal or toast,
before going to bed after
you’ve had more than a
few units of alcohol, to help
1.5
Small glass (125ml),
reduce your risk of a night-
white, rosé or red wine (12% ABV)
time hypo. Drink a pint of
Lifestyle
water, too, so that you
stay hydrated.
1.7
• C
heck your blood glucose Bottle (330ml),
level before you go to bed lager, beer or cider (5% ABV)
and in the morning. If it’s
low, don’t ignore it; if you
can’t face food, have a 2
sugary drink. Can (440ml),
lager, beer or cider (5% ABV)
2
1 pint (568ml),
lower-strength lager, beer or cider (3.6% ABV)
2.1
Medium glass (175ml),
white, rosé or red wine (12% ABV)
3
Large glass (250ml),
white, rosé or red wine (12% ABV)
Enjoy Food 29What’s your
healthy weight?
We know that many adults
in the UK are overweight or
obese and those extra pounds
can cause problems with
our health, whether we have What is a healthy What’s your waist
diabetes or not. Excess weight
is linked with heart disease, weight? measurement?
high blood pressure, stroke The first step to finding out if you’re Measuring your waist can help
and some cancers – as well a healthy weight is to check what you find out how much fat you
as Type 2 diabetes. your body mass index (BMI) and have stored around your stomach.
waist size are. For most adults, People who store fat around
Achieving and maintaining a these are good clues to whether their stomach are more likely to
healthy weight is often easier said they’re a healthy weight. develop heart disease and high
than done. For some people, it’s blood pressure. For people without
one of the hardest things to do. BMI measures the amount of
diabetes, this can also increase
Whether you want to lose or gain weight relative to your height and
your risk of developing Type 2
a few pounds – or are a healthy gives you an indication of whether
diabetes. If you need to lose
weight already – there’s lots of you’re underweight, a healthy
weight, reducing your waist size
evidence to show that being a weight or overweight. A healthy
will help you to manage your
healthy weight will benefit your BMI is between 18.5 and 24.9. For
blood glucose levels.
overall health. These benefits South Asian adults, a healthy BMI
include better blood pressure, is between 18.5 and 22.9. Measure yours now
cholesterol and blood glucose Generally, if your BMI is more Place a tape measure around
levels, and a reduction in your than 25, this suggests that your your middle, midway between the
risk of developing many long-term weight is above what’s healthy bottom of your ribcage and the top
health problems. And most people for your height. A BMI below 19 of your hips – see picture, right. It
say they also feel better about how indicates you may need support should be less than:
they look. to put on weight. • 80cm (31.5in) for women
• 90cm (35in) for South
Asian men
• 94cm (37in) for White
and Black men.
BMI
To find out more about BMI,
including how to work out if
your BMI is healthy, go to
https://www.nhs.uk/
live-well/healthy-weight/
bmi-calculator/
30 www.diabetes.org.ukYou can also read
