Eating Well With Diabetes Guide | HiPhi (EN)

Eating Well With Diabetes Nutrition & Dietetics How will this booklet help me? The information in this booklet will help you to control your diabetes by giving you information on how to eat a healthy balanced diet. These changes will help to control your weight which is important for good diabetes control. What is diabetes? Diabetes is a condition in which the amount of glucose (sugar) in your blood is too high because your body cannot use it properly. If you have Type 2 diabetes your body is either not producing enough insulin or the insulin that is being produced is not working properly (insulin resistance).

If you have Type 1 diabetes your body has stopped making insulin and you will need to have insulin injections. Insulin is a hormone which helps remove glucose from the blood to be used by other cells for energy. How is blood glucose (sugar) made? Glucose is made when you eat foods and drinks containing carbohydrate. The body uses it for energy. What is carbohydrate? Carbohydrate is found in: Starchy foods such as bread, potatoes, pasta, chapattis / roti’s, yam, rice, couscous, breakfast cereals Milk and yoghurt Fruit and fruit juices Sugar and sugary foods. Different types of carbohydrate can cause blood glucose to rise at different rates.

However, the amount (portion size) of carbohydrate we consume at one time is the biggest factor affecting blood glucose level, regardless of the type of carbohydrate eaten. So sticking to sensible portion sizes is the key to good blood glucose control. The prevention of infection is a major priority in all healthcare and everyone has a part to play.

Please decontaminate your hands frequently for 20 seconds using soap and water or alcohol gel if available If you have symptoms of diarrhoea and/or vomiting, cough or other respiratory symptoms, a temperature or any loss of taste or smell please do not visit the hospital or any other care facility and seek advice from 111 Keep the environment clean and tidy Let’s work together to keep infections out of our hospitals and care homes. Review Date: 26/01/2021 Date Produced 2009 WCA_1855_12.02.21_V_5 1 of 10

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How do I change the way I eat? The most important changes to make first are: Eat regular meals - breakfast, lunch and main meal. If you feel hungry (or if you are at risk of a hypo) then snacks can be taken between meals, but they are not always necessary. Sometimes hunger is mistaken for thirst. Drink a glass of water and wait for 20 minutes (avoid sugary drinks which do not help to quench thirst). If you still feel hungry then try one of the snack suggestions referred to on page ‘11’ Include a measured portion of healthy carbohydrate foods at each meal Eat salad and / or vegetables and fruit each day.

Aim for a minimum of 3 different vegetables and 2 portions of fruit (the fruit to be eaten at separate times of the day) Cut down on sugar, sugary foods and drinks If aiming to lose weight eat less saturated fatty foods such as animal fats, butter, ghee and lard and choose unsaturated fats instead including olive oil, nuts, seeds and avocado. Start making small changes you feel you can keep to and gradually make other changes when you are ready to. Getting a healthy balance Aim to make your plate of food look like this to help you eat a healthy balance of food: Fruit and vegetables: Aim for half of your meal to be fruit and non-starchy vegetables. Starchy carbohydrates:

Aim for one quarter of your meal to be a measured portion of healthy starchy carbohydrate. Protein: Aim for one quarter of your meal to be a protein source. Review Date: 26/01/2021 Date Produced 2009 WCA_1855_12.02.21_V_5 2 of 10 Fruit / Non-starchy vegetables Starchy Carbohydrate Protein

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How to cut down on sugar and sugary foods How will the sugar found in some processed foods affect diabetes control? Alcohol should be drunk in moderation. UK Government guidelines state that both men and women should aim to drink no more than 14 units per week over three or more days and have two alcohol free days per week. Regularly drinking more than 14 units per week and having one or two heavy drinking episodes per week significantly increases the risk of long-term illness and injury. Review Date:

26/01/2021 Date Produced 2009 WCA_1855_12.02.21_V_5 3 of 10 High sugar foods Choose these low sugar foods Sugar Artificial sweeteners for example, Canderel, Sweetex, Hermesetas or Splenda Ordinary fruit squash, fruit drinks and fizzy drinks No added sugar, low calorie, Slimline, diet or sugar free varieties. Pure fruit juice drinks are high in natural sugars so limit to one small glass (150ml) per day. Dilute fruit juices with still or sparkling water to make a longer more thirst quenching drink.

Jam, marmalade, syrup, treacle, honey, lemon curd Reduced sugar jams, marmalade and pure fruit spreads or use small amounts of ordinary jams and marmalades Sweet puddings Sugar free jelly, diet or fat free yoghurts for example, Shape, Diet Ski, Muller Light (if weight loss is not a priority choose full fat natural / Greek yoghurt in smaller portions), diet fromage frais reduced fat and sugar, milk puddings, fruit in natural juice, not syrup Cakes and sweet biscuits Plain biscuits for example Rich Tea, arrowroot, ginger nuts, garibaldi, currant loaf, malt loaf, teacakes, scones, crumpets, low-sugar home-made cakes, rice cakes, crispbreads and oatcakes Sugar, honey or chocolate coated cereals Weetabix, Porridge, Shredded Wheat, Branflakes, Allbran, Fruit and Fibre, no added sugar muesIi Sweets and chocolate Fresh fruit.

A small amount (1-2 squares) of chocolate can be taken at the end of a meal occasionally. Dark chocolate containing more than 70% cocoa contains less sugar and will not raise blood sugars as much as milk or white chocolate. Low calorie chocolate drinks (see below) often satisfy the need for a taste of chocolate Drinking chocolate, Horlicks, Ovaltine and other sweetened bedtime drinks Low calorie bedtime drinks for example Options, Highlights or Cocoa with a sweetener (if necessary)

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Are sweeteners safe? Intense low-calorie sweeteners such as Hermesetas, Splenda, Stevia, Sweetex and Canderel are safe to use and can be a useful alternative to sugar. They will not have an effect on your blood sugar levels and are useful if you are trying to lose weight. Many sweeteners now come in granulated forms so they can be used in cooking or baking as well. Some people find that sweeteners can increase appetite, therefore use in much smaller amounts than sugar because they are significantly sweeter. What is a lot of sugar? When looking at food labels, the ingredients are listed in order of weight, starting with the largest ingredient and ending with the smallest.

If added sugar appears near the beginning of the list the amount will be a lot and if it appears at the end there will be a little. There are several different names for added sugar. These include: sucrose, glucose, glucose syrup, invert syrup, maltose, honey and agave syrup. When looking at food labels, the amount of sugar includes natural sugar from fruit and milk. The guidelines for sugar per 100g are: A lot of sugar A little sugar 22.5g or more 5g or less Eat sweet foods only occasionally. What about diabetic cakes, biscuits and chocolates? These are not recommended. They are expensive, high in calories and will not help your diabetes.

A small amount of sweet food very occasionally will not be harmful. Be careful with sugar free sweets and chewing gum as the sweetener used in these products for example sorbitol, isomalt can have a laxative effect. Have these only in small quantities. How to eat less fat in the diet Saturated fats (butter, animal fats) are linked to heart disease, so it is a good idea to try to reduce these in your diet. Unsaturated fats and oils are better for your heart, especially mono-unsaturated fats (olive oil and olive-based spreads, rapeseed oil, avocado, nuts, seeds, oily fish). Healthy fats are an important nutrient in our diet.

They help to form cells in our bodies, help us to absorb fat soluble vitamins and can prevent heart disease and lower cholesterol. However, fats (whatever type) also contain more calories than carbohydrates and protein per gram. It is therefore important to eat the correct portion size, especially if you are trying to lose weight. Tips for cutting down are: Use all fats, oils and coconut milk sparingly. Measure quantities using teaspoons / dessertspoons to understand how much you are using Choose lean meats and trim off the excess fat.

Remove the skin from chicken Choose low fat dairy products such as skimmed or semi skimmed milk, low fat cheeses, low fat / fat free yoghurts Cut down on pastries, dumplings and fritters Eat fewer fatty snacks such as crisps, scratchings and cheese biscuits such as Ritz and Cheddars Avoid frying food. Grill, steam, boil or bake instead Foods labelled low fat often contain a lot of sugar. For example, low fat biscuits and cakes. You should still try not to eat more than a small portion. Review Date: 26/01/2021 Date Produced 2009 WCA_1855_12.02.21_V_5 4 of 10

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