7 Tips To Lose Weight With Diabetes
“Type 2 diabetes can be prevented, delayed or improved with a healthy diet and lifestyle”
Type 2 diabetes causes a host of health problems. It’s Australia’s fasting growing chronic disease, with nearly 300 Australian’s developing diabetes every day. That’s 1 person every 5 minutes!!
It is estimated that there are 1.7 million people living with the condition in Australia.
The good news is, that in many cases, type 2 diabetes can be prevented, delayed or improved with a healthy diet and lifestyle. Here’s how.
Be carb-conscious and switch to low GI carbohydrates
Our bodies process and digest low GI foods more slowly which means more stable blood glucose levels. Opting for these low-GI foods that taste great, will not only help with blood sugar control, they will also keep you feeling full for longer.
Plain air-popped popcorn
A great low- kJ, low-GI alternative to chips, with only 125kJ, 0.4g fat and 0.1g saturated fat per cup.
A high-fibre, low-GI option that will stay with you throughout the morning. Remember that 1/3–1/2 cup is a serve – so don’t pour it as you would cereal.
Bürgen Wholemeal & Seeds Bread
High in protein, low-GI and high-fibre to help control your blood sugar levels and keep you full.
low-GI and with over 10 essential nutrients, low-fat yoghurt is a great snack. Look for one with less than 400kJ per 100g and no added sugar.
Bulla Light 98% Fat-Free Vanilla Ice Cream
Has one of the lowest GI ratings, and has reduced the amount of added sugar by 25%.
SunRice Doongara Clever Rice
A low-GI white rice that is more slowly absorbed by the body than regular rice.
Give vegetables a leading role
Aim to include at least 2 serves of vegetables in every meal. A serve of vegetables is equivalent to ½ cup cooked or 1 cup salad. You can help meet your veggie quota by adding lots of grated veg to sauces, soups and baked dishes; adding a generous serve of steamed green vegetables to a meal or making vegetables the ‘star’ of dinner, rather than a side dish – think cauliflower rice or roast vegetable salad!
Go slow on salt
Limit salty foods such as sauces, stocks, deli meats, cheese and snacks like chips and salted nuts. Go for fresh foods or use small amounts of reduced-salt varieties where you can.
Eat like you live in the Mediterranean
There is more and more emerging research to suggest that you can reduce your diabetes risk by up to 50% if you eat a diet high in vegetables, oily fish (tuna and salmon), grains, nuts and olive oil, whist reducing your intake of red meat, dairy and sugary cakes and sweets.
Aim to eat 100-150g oily fish two to three times per week for its omega-3 heart healthy fats.
Love your legumes
Find tasty ways to add high-fibre beans, lentils, peas and chickpeas to your diet. Hommus is great as a dip or spread. Try throwing some lentils into soup to thicken it or adding a can of chickpeas into curries or casseroles for extra flavour. Legumes are the perfect addition to give you long-lasting energy.
Carrying weight, particularly around the middle, can increase diabetes risk dramatically. Losing just 5-10% of your body weight can significantly improve blood sugar control and reduce your risk of developing diabetes.
We’ve heard it before – exercising regularly is one of the most important lifestyle factors to help control weight, lower blood pressure and reduce your risk of heart disease. But did you know it also improves your body’s response to insulin and can often be as effective as medication for preventing diabetes?
Aim to get at least 2.5 hours of walking in every week to lower your chance of developing diabetes!
Tell us about your dieting experience in the comments, or book an appointment with us today and let's discuss your goals!
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