Type 2 diabetes is a condition in which the level of sugar in the blood is too high, due to an inability for it to be transferred to the cells to be turned into energy. This can be dangerous as it can lead to problems with the heart, eyes, kidneys, nerves and feet. In order to control the condition, people with type 2 diabetes should eat a healthy, balanced diet and try to cut down on the amount of sugar they eat. If you have diabetes but struggle to lower your sugar intake, try these easy food swaps to help you cut down during the course of the day, as recommended by Kajsa Ernestam, dietitian at Lifesum.
Breakfast
Many kinds of breakfast cereals can be high in sugar, so if this is your go-to for breakfast switch to porridge or low-fat yoghurt instead.
“These alternatives give you a better distribution of macronutrients, which will leave you feeling full for longer, and will get your metabolism going for the large meals coming up.”
Add some blueberries and almonds for extra flavour, and if you still feel like you need a sweetener, try adding cinnamon or cardamom.
“Cinnamon is a natural sweetener and recent research by the University of California found that cinnamon helps regulate blood sugar levels and keeps them low, meaning you won’t feel such a significant drop in energy levels towards the end of the day.”
Lunch and dinner
Sugar and sweeteners can be hidden in many lunch staples, such as ready-made soups and sandwiches.
“The best way to cut down on sugar is to stop consuming foods and drinks that contain refined sugars, and instead opt for natural sugars from fruit and non-flavoured and non-sweetened dairy products.”
If you do eat a processed meal, make sure to check the ingredient label and choose a product that is lowest in sugar and salt.
Snacks
“It is easy to reach for the biscuits or chocolates in the office as the 3pm dip comes, but try to anticipate it and have healthy snacks ready.”
Healthy snacks can include carrots or celery sticks with peanut butter or hummus, or a portion of cottage cheese if you need something a bit more hardy.
“Cottage cheese is an excellent source of protein, as well as lots of minerals and vitamins including B12, calcium and phosphorus. It is also versatile, so you can mix in sweet or savoury ingredients – peanut butter or avocado, or berries and nuts. If possible, choose a low-fat option, as this will contain less saturated fats.”
Drinks
The brain can often confuse dehydration with hunger, so sometimes when we think we are hungry, it is actually our bodies trying to tell us we need fluids.
By drinking water throughout the day, you can stop yourself from reaching out for unhealthy snacks and from overeating.
“Water is always best, and you should ideally have five large glasses per day. If you notice that you reach for processed foods that are high in sugar when you start to feel hungry or tired, then have a glass of water first and see how you feel.”