Nutritionist recommends five easy food swaps to slash your risk of diabetes

Nutritionist recommends five easy food swaps to slash your risk of diabetes

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A nutritionist has outlined five simple dietary tweaks that could see your risk of diabetes fall.

Research suggests that people with type 2 diabetes can reverse the blood sugar condition by losing weight and making smart dietary choices.

Mark Gilbert, Nutritionist for The 1:1 Diet by Cambridge Weight Plan, said: “Over four million people in the UK have diabetes and the figures keep growing dramatically year on year, putting even more pressure on the NHS. 

“Making healthy swaps is one step that can be taken. 

“However, if you experience symptoms and they’re not going away within a few weeks, you should always consult a doctor.”

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1. Swap your juice for fruit and a glass of water

While the likes of orange juice are a breakfast staple across many kitchens in the UK, the popular beverages are “super-concentrated” sources of sugar, according to the nutritionist.

Gilbert explained that fruit still contains natural sugars, but they result in far less of an increase in insulin and blood sugar compared to packaged juices.  

2. Choose berries 

Fruits offer countless health benefits but their sugary content can spike your blood glucose. However, berries seem to be an exception.

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The nutritionist said: “Raspberries, blackberries, and blueberries generally give lower, more gradual sugar spikes than other fruits making them better alternatives for a quick snack.”

3. Replace carbs with proteins

Whether it’s white rice, wholegrains or potatoes, carbohydrates are absorbed as sugars which causes “most of the problems” associated with type 2 diabetes, Gilbert explained.

Therefore, he suggested swapping some of the carbs out for a “good source” of protein like meat, fish, or dairy products.  

4. Change up the way you cook 

The nutritionist advised avoiding frying foods where possible and trying baking, grilling, steaming, or sautéing instead.

“If you must fry, swapping out other fats and oils for healthier ones like olive oil or grass-fed butter [could help],” he added.

5. Swap fizzy drinks for water

While a glass of lemonade can be refreshing, Gilbert recommended drinking water to satiate your thirst as staying hydrated this way will help avoid the high sugar intake that can lead to pre-diabetes and type 2 diabetes. 

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