DIABETES symptoms include frequent urination and problems sleeping. Cutting down on one food group can help reduce blood sugar spikes.
Type-2 diabetes develops most often in middle-aged and older adults but can appear in young people too.
Diabetes is extremely common and around 3.7 million people in Britain suffer from the condition.
Of those diagnosed, 90% of cases are type-2 and 10% are type-1.
Unfortunately it’s a growing epidemic and if nothing changes, more than five million people will have diabetes in the UK by 2025, according to diabetes.org.uk.
Common symptoms of type-2 diabetes include frequent urination, a sudden increase in appetite, moods swings and problems sleeping.
Making simple diet and lifestyle changes can make a big difference. One of the easiest ways to reduce blood sugar spikes is to cut down on carbs.
LloydsPharmacy Pharmacist, Anshu Bhimba, says: “A low carbohydrate diet is highly recommended for people living with type-2 diabetes as it will lower the amount of insulin that the body needs to produce with research showing that it can even put type-2 diabetes into remission.
“Cutting down on carbohydrates alongside other healthy lifestyle and dietary changes, can reduce blood sugar levels into a non-diabetic range.”
Diabetes UK also recommends cutting down on alcohol to reduce risks.
While alcohol hasn’t been directly linked to the illness, it can spark weight gain and affect your blood glucose levels.
The charity explains: “You can still drink, but you need to be aware of how it can affect your body and how to manage this.
“For example, drinking can make you more likely to have a hypo, because alcohol makes your blood sugars drop.
“It can affect your weight too, as there can be a lot of calories in alcoholic drinks.”
If you’re unsure what you should be eating, The American Diabetes Association has come up with a simple meal plan that can help lower blood glucose levels.
The experts recommend filling 50% of your plate with non-starchy vegetables, 25% with protein and 25% with grains and starchy foods.
Non-starchy vegetables include spinach, asparagus, carrots, cauliflower, mushrooms, broccoli, beetroots, cucumber, aubergine and celery.
While healthy sources of protein include eggs, milk, beans, hemp seeds, chicken, tofu and fish.
The diabetes.org.uk website also suggests avoiding sugary drinks and fruit juices, because they can increase blood glucose levels very quickly, and can make you gain weight in the long term.
Healthy breakfast ideas for people with type-2 diabetes:
- A bowl of cereal with semi-skimmed milk
- Two slices of wholegrain toast with almond or peanut butter
- Fat-free yogurt with fruit