Nutrition for Type 2 Diabetes

Small Changes That Make a Big Difference

Being diagnosed with type 2 diabetes can feel overwhelming. You may have been told to cut out sugar, avoid carbohydrates or completely change the way you eat. With so much conflicting advice online, it's no wonder many people are left wondering where to start.

Managing type 2 diabetes doesn't require giving up all the foods you enjoy. Instead, it's about eating in a way that help keep your blood glucose levels more stable while supporting your overall health. Ok, there may need to be some changes, but it doesn't have to be dramatic and you may even enjoy your new habits! Here are a few pointers that will really help to manage your blood sugar:

1. Start with a balanced plate

   A simple and effective model for building blood balancing meals is the balanced plate.

   In each meal aim for: - Half your plate to be vegetables or salad. - A quarter of your plate to be a source of protein such as chicken, fish, eggs, tofu, beans or Greek yoghurt. - A quarter of your plate to be wholegrain or starchy carbohydrates such as potatoes, brown rice, wholegrain pasta or wholemeal bread.

   The last one is key: keeping carbohydrates to a quarter of your plate, balanced with protein and vegetables, will manage your blood sugar beautifully!

   Include a small amount of healthy fats such as olive oil, avocado, nuts or seeds.

   This approach naturally increases fibre and protein, helping you feel fuller for longer and slowing the rise in blood glucose after meals.

   

2. Don't abandon carbohydrates. Just limit them to a quarter of your plate.

   And pair them with some protein, fibre and healthy fats for slow absorption and less impact on your blood sugar.

   Good choices of fibre-rich carbohydrates include: - Oats, wholegrain bread, brown rice, sweet potatoes, beans and lentils .

   

3. Aim for 25g protein per meal

For every meal ask - where is the protein? Good sources include: Fish, chicken, eggs, tofu. Protein is AWESOME at slowing the absorption of any sugar in your meal, keeps you fuller for longer and reduces the need to snack. It's a game changer! Add in 25g of protein to your breakfast for a week and notice the difference in how you feel.

4. Fill up on fibre!

Fibre is one of the most important, and often forgotten, nutrients for people with type 2 diabetes.

It will slow your sugar absorption, supporting healthy blood sugar levels. It improves gut health and supports healthy cholesterol levels too.

Include fruit and vegetables, chickpeas and beans, nuts and seeds in every meal. Aim for 10g per meal. This could be 2 handfuls of vegetables or half a cup of lentils. Snacking on nuts will also add to your fibre grams!

5. Choose snacks that will help balance your blood sugar, not drive the rollercoaster!

Snacks can be packed with sugar. Not everyone needs to snack between meals, but if you do choose protein and fibre-rich snacks.

Some good ideas are: Apple with nut butter, fruit and small handful nuts, carrot stick and

hummus, greek yoghurt and berries.

You don't have to drastically change the way you eat with a type 2 diabetes diagnosis. You can simply change the proportions on your plate and they way you combine your foods.

I hope this helps but if you need more support embedding new habits or putting together a blood sugar friendly meal plan, get in touch: hello@gillianlythnutrition.co.uk

Take care,

Gillian