These medications have been heralded for their ability to suppress appetite and aid weight loss, but did you know that GLP-1 is a natural hormone you can stimulate without injections or prescriptions?

Glucagon-like peptide-1 (GLP-1) plays a vital role in regulating metabolism, the intricate system responsible for managing your energy, weight, and blood sugar levels.

With the right habits, you can enhance your body’s natural GLP-1 production, helping you manage weight and maintain overall health sustainably.

Understanding GLP-1s and their role

GLP-1 is a hormone released in the gut in response to eating.

It has several important roles:

• Regulating blood glucose: GLP-1 increases insulin secretion and reduces glucagon levels, keeping blood sugar steady.
• Controlling appetite: It signals your brain to reduce hunger and enhances feelings of fullness.
• Slowing digestion: By delaying gastric emptying, GLP-1 ensures a steady release of nutrients and energy.
• Promoting energy balance: GLP-1 helps the body decide when to store or use energy.

Medications that mimic GLP-1 can be effective for weight loss, but their side effects such as nausea, muscle loss, and gastrointestinal discomfort make them unsuitable for everyone.

Research published in The Lancet warns that 40% of weight lost using these medications is lean muscle mass which can be difficult to regain.

Additionally, weight often returns once the medication is discontinued.

Natural methods of enhancing GLP-1 not only sidestep these issues but also offer long-term benefits for metabolic health.

• Rise of dangerous weight loss black market sparks concern
• W8Buddy app paves the way for enhanced weight management in the NHS
• MHRA: 68 people hospitalised with weight loss injections

How to naturally boost GLP-1 levels

Research suggests that lifestyle choices can significantly impact GLP-1 production and effectiveness.

1. Optimise your diet

Excessive sugar and refined carbohydrates flood your system with glucose, causing blood sugar spikes and crashes, so you want to reduce digestible glucose.

“Glucose rollercoasters” disrupts hormonal balance, including GLP-1.

Replacing sugary snacks with complex carbohydrates like whole grains, beans, and lentils can help stabilise blood sugar levels and improve GLP-1 activity.

2. Prioritise high-protein foods

Foods such as eggs, fish, poultry, and plant-based proteins are known to stimulate GLP-1 secretion.

Studies show that meals high in protein can significantly increase satiety by enhancing GLP-1 release.

Starting your day with a protein-rich breakfast sets the tone for steady energy throughout the day.

3. Increase fibre intake

Dietary fibre, particularly from fruits, vegetables, and whole grains, slows digestion and promotes the release of GLP-1.

Research from The American Journal of Clinical Nutrition highlights that fibre-rich diets not only support GLP-1 but also improve insulin sensitivity and gut health.

4. Engage in regular physical activity

Exercise is a powerful, natural stimulant for GLP-1. Studies in Diabetes Care have shown that both strength training and aerobic exercise can enhance GLP-1 levels improving appetite regulation and glucose metabolism.

Even simple activities like a brisk 10-minute walk after meals can help stimulate GLP-1 release.

5. Prioritise sleep

Sleep and hormone regulation go hand in hand. Poor sleep disrupts GLP-1 production and increases levels of ghrelin, the hormone that stimulates hunger.

Research from The Journal of Clinical Endocrinology & Metabolism suggests that getting 7–8 hours of quality sleep each night supports hormonal balance and reduces cravings.

6. Manage stress

Chronic stress elevates cortisol which can interfere with GLP-1 production and other metabolic processes.

Incorporating stress-relieving practices like mindfulness, yoga, or breathing exercises can help maintain a balanced hormonal environment.

• Reason why GLP-1 receptor agonists impact muscle mass explained
• Mounjaro comes out top in battle of the weight loss drugs
• Intermittent Fasting: Guide to Fasting and How it Works

Habits for long term GLP-1 optimisation

Changing your lifestyle can feel overwhelming but habit formation is the key to long-term success.

By linking new behaviours to existing routines – a technique known as habit stacking – you can make sustainable changes.

For example, pair your morning coffee with a short walk or add a handful of fibre-rich seeds to your breakfast.

It’s also important to rely on habits rather than willpower.

Research from Psychological Science highlights that willpower is a finite resource which diminishes throughout the day.

In contrast, habits are automatic behaviours that require less mental effort allowing you to maintain healthy routines effortlessly.

Boosting GLP-1 naturally isn’t just about appetite control; it’s about creating a lifestyle that supports your body’s natural processes.

One Meal A Day (OMAD) is a form of intermittent fasting that has gained popularity for its simplicity and prospect of significant health benefits.

Unlike traditional eating patterns which typically involve 3 meals a day, OMAD involves eating all of your daily calories in a single meal.

By doing this, you restrict food intake to a very short window of approximately 1 hour each day.

This is an extreme version of intermittent fasting, grounded in the belief that prolonged periods without food can lead to improved health outcomes and weight management.

• Time Restricted Eating: Beginner’s Guide
• Low Carb Diet and 7-day Meal Plan
• Carnivore Diet: The All Meat Diet

How OMAD works

The concept of OMAD is quite straightforward: eat once and then fast until the next day’s mealtime.

This approach is not just about limiting food intake to one meal a day.

It is also key to adhere to the same eating window daily to stabilise the body’s internal clock.

Flexibility in choosing the mealtime allows individuals to align their eating window with their lifestyle, making it a theoretically accessible approach to weight management and health improvement.

Advantages of OMAD

As with any eating approach, there are a range of potential advantages and disadvantages.

Potential for weight loss

OMAD’s restriction to a single daily meal can naturally lead to a reduction in calorie intake, thereby facilitating weight loss.

This aspect of OMAD can be particularly beneficial for weight management.

However, it’s important to acknowledge that OMAD may not suit everyone and that individual experiences can vary.

Limited research suggests that intermittent fasting can improve insulin sensitivity, thereby potentially aiding in blood sugar regulation.

• Intermittent fasting can help reach remission for type 2 diabetes
• Rishi Sunak follows intermittent fasting diet: “I don’t eat on Mondays”

Save time

Planning and preparing one meal a day is simpler and less time-consuming than traditional diets.

Disadvantages

Sustainability

The strict nature of OMAD makes it challenging for many to sustain long-term. Some people may find this approach leads to increased hunger.

Nutritional deficiency risks

With only one meal to provide daily nutrients, there’s a heightened risk of deficiencies.

Potential for binge eating

The restriction can lead to overeating during the eating window, negating some of the diet’s benefits.

Potential blood glucose fluctuations

For people with diabetes, OMAD poses potential risks including significant blood sugar fluctuations.

Lack of food intake for extended periods may lead to hypoglycemia (low blood sugar) while the consumption of a day’s worth of calories in one meal might cause hyperglycemia (high blood sugar).

Therefore, individuals with diabetes considering OMAD should do so under medical supervision.

Research

While studies on intermittent fasting show promise for weight loss and improved metabolic health, research specifically targeting OMAD is less abundant.

Some evidence suggests potential benefits in weight management and insulin sensitivity, which are critical for people with diabetes.

Nevertheless, the research is ongoing, and current findings should not be seen as conclusive.

• Beyond weight loss: health benefits of prolonged fasting investigated
• Fasting diet that concentrates on eating early in the day could lower type 2 diabetes risk
• Fasting-mimicking diet: how it benefits our heart health

While OMAD presents a simplistic and potentially effective approach to dieting, it requires careful consideration and is not universally suitable.

The diet’s extreme nature means it may offer benefits for some, particularly in terms of weight loss and metabolic health.

However, it also carries risks. Speak to your doctor before adopting this dietary approach.

Unlike time-restricted eating which focuses on eating within specific daily windows, intermittent fasting involves various patterns of eating and fasting cycles.

Fasting cycles can range from daily 16-hour fasts to full-day fasts a couple of times a week.

People with type 2 diabetes are known to use this approach to manage insulin levels and subsequently blood glucose levels, helping to support a healthy weight.

What is intermittent fasting?

Intermittent fasting refers to alternating periods of eating and fasting (not eating).

The aim is to time meals in a way that allows the body to use its stored fat for energy more efficiently.

Common intermittent fasting methods include:

• 16/8 method: fast for 16 hours and eat during an 8-hour window.
• 5:2 diet: eating normally for five days of the week while restricting calories on the other two days.
• Time-restricted eating: which focuses on limiting your daily eating periods to specific windows of time with less emphasis on what you eat and more on when you eat.

How does intermittent fasting work?

Intermittent fasting helps improve insulin sensitivity.

During fasting, insulin levels drop which prompt the body to switch from glucose to stored fat for energy.

This process burns body fat and supports weight loss.

During extended fasts, the body increases autophagy – the removal of damaged cell components – and increases growth hormone levels.

• Rishi Sunak follows intermittent fasting diet: ‘I don’t eat on Mondays’
• Fasting-mimicking diet: how it benefits our heart health

Benefits of intermittent fasting

Research indicates that intermittent fasting can improve various aspects of health.

These include:

• Enhanced insulin sensitivity and improved insulin resistance
• Lower blood sugar levels
• Improve blood pressure
• Reduce cholesterol levels
• Reduce inflammation
• Weight loss

This makes it particularly appealing for people with type 2 diabetes, or those seeking to lose weight.

Additionally, fasting can improve metabolic efficiency, reducing oxidative stress and inflammation.

Fasting for people with diabetes

Many people with and without diabetes practice fasting.

For people with diabetes, intermittent fasting can provide a method for controlling blood sugar levels and reducing dependency on medication.

However, it’s essential to approach intermittent fasting with caution and with medical supervision, especially for those on blood glucose-lowering medications in order to avoid hypoglycemia.

Tailoring fasting schedules to your health needs and monitoring your blood sugar levels closely are crucial steps for safely integrating intermittent fasting into your diabetes management plan.

• Water fasting: benefits of a water fast disappear soon after it ends
• Intermittent fasting can help reach remission for type 2 diabetes

Practical tips for success with intermittent fasting

To succeed with intermittent fasting:

• Start slowly with shorter fasting periods and gradually increase the duration as your body adjusts.
• Stay hydrated during fasting periods by drinking water, black coffee, or tea.
• Break your fast with balanced meals that include a mix of proteins, fats, and low in carbohydrates.
• Listen to your body and adjust your fasting schedule as needed based on how you feel.

Make sure you go at a pace that suits you, and speak to your doctor before incorporating intermittent fasting into your lifestyle.

Unlike traditional diets that focus on ‘what’ to eat, TRE focuses on ‘when’ to eat.

What is time-restricted eating?

Time-restricted eating is a dietary strategy that limits food intake to a specific number of hours each day.

The core principle is synchronising your eating patterns with your body’s circadian rhythms. The circadian rhythm is a natural process that regulates the sleep-wake cycle and repeats roughly every 24 hours.

By limiting the eating window, people can potentially improve their metabolic health parameters by aligning nutrient timing with the body’s internal clock.

Example eating windows:

Common frameworks within TRE involve 8-hour eating windows followed by 16-hour fasts (16:8 method), or more extended fasting periods such as a 20-hour fast with a 4-hour eating window (20:4). These are not one-size-fits-all, as the efficacy and comfort of these methods can vary significantly among individuals.

You may have heard of the 5:2 diet where calories are reduced for a number of days, rather than a number of hours each day.

How does time-restricted eating work?

During periods of fasting, the body shifts its energy source from glucose to stored fat, promoting fat loss.

The focus on time-restricted eating is not about reaching ketosis.

• Nutritional ketosis vs diabetic ketoacidosis (DKA)

Concurrently, aligning food consumption with daylight cycles optimises your body’s metabolic processes as the endocrine system and metabolic regulation are closely tied to circadian rhythms.

TRE works by minimising exposure to food and hunger hormones like ghrelin and potentially correcting insulin resistance by reducing the frequency of insulin release.

What does the science say?

Research into TRE has shown several potential health benefits:

• Fasting diet that concentrates on eating early in the day could lower type 2 diabetes risk
• Intermittent fasting can help reach remission for type 2 diabetes
• Combining time-restricted eating and HIIT brings health benefits for women with obesity
• Better benefits for fasting females discovered

Studies have demonstrated time restricted eating’s potential in reducing the risk of chronic conditions including type 2 diabetes, heart disease, and neurodegenerative diseases.

Beyond weight management and metabolic health, TRE has benefits, including:

1. Improved mental clarity and concentration due to the production of ketone bodies during fasting
2. Enhanced cellular repair and resilience through the removal of waste material from cells
3. Potential extension of lifespan and reduction in the risk of age-related diseases

While findings are promising, more extensive human studies are necessary to establish comprehensive guidelines and recommendations

What is autophagy?

One of the pivotal biological processes linked to TRE is autophagy.

Autophagy is a cellular mechanism that involves the breakdown and recycling of damaged cell components. Autophagy is triggered during periods of fasting and is akin to your body cleaning up  dysfunctional cellular components and reducing the likelihood of pathological cell growth.

This process is crucial for cellular rejuvenation, homeostasis, and defense against various diseases.

By promoting autophagy, TRE potentially supports the body’s natural defense mechanisms, contributing to overall health and longevity.

How do I break a fast?

Break your fast with nutrient-dense, low-carb, and real foods to maximise the benefits of TRE.

Ideal food choices include:

1. Lean proteins (chicken, turkey, tofu) to support muscle health.
2. Healthy fats (avocado, nuts, olive oil) for sustained energy.
3. Fibre-rich vegetables (leafy greens, cruciferous vegetables) to enhance digestive health.
4. Berries and other low-glycemic fruits for antioxidative benefits.

As with any dietary approach, consult your healthcare team before starting time restricted eating to ensure it aligns with your health and goals.

Is time restricted eating and intermittent fasting the same thing?

Time-restricted eating (TRE) and intermittent fasting (IF) are terms that are used interchangeably in the media but they refer to slightly different fasting strategies.

Time-restricted eating focuses on limiting your daily eating periods to specific windows of time with less emphasis on what you eat and more on when you eat. Most TRE protocols advise a fasting period of 12 to 16 hours, which includes the time you are sleeping, and a feeding window of 8 to 12 hours.

The primary goal of TRE is to align eating patterns with the body’s natural circadian rhythm.

Intermittent fasting comprises of a broader range of eating patterns that alternate between periods of fasting and eating.

These patterns can be daily, as in TRE, or over longer cycles, such as 24-hour fasts once or twice a week, or alternate-day fasting. This approach doesn’t always connect eating patterns to circadian rhythm. Instead, it focuses on longer periods of calorie restriction, which can lead to weight loss and other health benefits due to reduced calorie intake and factors like improved insulin sensitivity.

Time-restricted eating is essentially a form of intermittent fasting with a specific focus on circadian biology.

Apple cider vinegar (ACV) has been a type of vinegar made from fermented apple juice.

TikTok has been rife with claims about apple cider vinegar gummies affecting blood glucose management and weight loss – so what is the truth?

Apple cider vinegar, like many natural remedies, has its place in the discussion of diabetes management. However, it’s essential to approach it with a balanced perspective, understanding its potential benefits and limitations.

What is apple cider vinegar (ACV)?

Apple cider vinegar is a liquid made from fermented apples combined with yeast, which ferments the sugars and turns them into alcohol. Bacteria is added which turns it into acetic acid, the main active compound in vinegar.[1]

You can buy ACV as a liquid, pills, powder, or gummies.

Does apple cider vinegar affect diabetes?

Several studies have suggested that apple cider vinegar may have benefits for blood glucose control.

Improved insulin sensitivity

A study published in the journal Diabetes Care found that vinegar can improve insulin sensitivity during a high-carbohydrate meal in individuals with insulin resistance or type 2 diabetes.[2]

• Apple Cider Vinegar: research “scratches the surface” of ACV’s benefits
• Apple cider vinegar shown to significantly reduce post-meal blood glucose

Reduced blood sugar levels

A study found that consuming a small amount of apple cider vinegar before bed may reduce fasting blood sugars in the morning.[3]

While these findings are promising, it’s essential to note that ACV is not a replacement for medications. Always consult with your healthcare provider before making any changes to your health.

Weight loss

A small study following 39 people for 12 weeks found that consuming ACV twice daily helped people leading a low-calorie diet to lose extra weight.[6]

A study from 2018 found that apple cider vinegar helps with weight loss in rats eating a high-fat diet by making them full more quickly, resulting in weight loss.[7]

• Fewer carbs for breakfast can improve blood glucose levels

Who should avoid apple cider vinegar?

Most people can consume apple cider vinegar without issue. However, people taking medications that affect potassium levels or diuretics should avoid ACV as it may interact with the medications they are taking.[4]

People who have had weight loss surgery should also avoid ACV due to its acidic nature which can exacerbate symptoms in individuals with ulcers or acid reflux.[5]

Debunking myths

It’s crucial to approach the topic of apple cider vinegar and diabetes with a discerning eye. While ACV may offer some benefits for blood sugar control, it is by no means a cure for type 2 diabetes or a miracle weight loss drug.

Managing diabetes (regardless of type) requires a holistic approach, including a low-sugar, real-food diet, regular exercise, and, if you are prescribed it, medication.

People following the carnivore diet eat a diet of meats, fish, eggs, and dairy products, but exclude all vegetarian, or plant-based foods.

As such, followers of a strict carnivore diet avoid fruits, vegetables, grains, and legumes.

The meat only diet has gained popularity in recent years, particularly on social media, as a way to improve health, lose weight, and alleviate certain medical conditions.

• Cancer-related mortality risk reduced by eating meat
• High intake of eggs and red meat make your farts smell worse

The carnivore diet is also referred to a as a zero carb diet, made famous by Shawn Baker, MD, an orthopedic surgeon and influencer in the carnivore diet movement.

Other proponents include Kelly Hogan and Jordan Peterson (whose daughter Mikhaila Peterson introduced him to the carnivorous diet).

This is presumably as the carnivore diet is a form of a low carb diet.

Does research support a carnivore diet?

Proponents of the carnivore diet argue that it is a natural and evolutionarily appropriate diet for humans. It is proposed that our ancestors ate mostly animal products and our bodies are well adapted to digesting and utilising them.

However, as it is a relatively new diet, there is limited scientific research on the long-term effects of a carnivore diet.

Some small studies have suggested that a carnivorous diet may improve markers of health, such as weight loss, blood sugar control, and inflammation.

However, it is important to note that these studies have been small and short-term, and more research is needed to fully understand the potential benefits and risks of such a diet.

Additionally, a carnivore diet can be nutritionally inadequate and lacks essential nutrients found in plant-based foods, that’s why it’s important to consult with a doctor or a dietitian before adopting such a diet.

Carnivore diet menu

A carnivore diet can comprise:

• Red meat such as lamb, pork, and beef
• Organ meats
• Chicken and turkey
• Fish
• Eggs
• Lard
• Bone marrow
• Butter or ghee
• Salt and pepper
• Water
• Bone broth
• Sauces are permitted if they are made only with meat drippings and no additional binding ingredients

What to avoid on a carnivore diet

Foods to avoid are:

• Fruit and vegetables
• Nuts and seeds
• Legumes
• Bread
• Pasta
• Grains, including whole grains
• Alcohol

The diet is low in unhealthy processed foods and thus naturally low in added sugar.

Concerns with a carnivore diet

The carnivore diet is also low in fibre. Fibre is important for maintaining healthy digestion and preventing constipation.

Fibre is only found in plant-based foods and lack of fibre in the diet can lead to digestive issues and an increased risk of colon cancer.

The carnivore diet is also low in essential micronutrients such as vitamins and minerals, which are important for maintaining overall health. These micronutrients are found in plant-based foods and a diet lacking in these nutrients can lead to deficiencies and an increased risk of chronic diseases.

• High intake of red meat linked with cognitive decline
• High intake of processed meat increases risk of type 2 diabetes

Another concern is that the carnivore diet is low in antioxidants and phytochemicals, which are compounds found in plant-based foods that have been shown to have anti-inflammatory and anti-cancer properties. These compounds help to protect against chronic diseases such as cancer and heart disease.

The diet may not be sutiable for certain groups of people. People who must limit their protein intake such as those diagnosed with chronic kidney disease should not follow this dietary approach.

Conclusion

In conclusion, the carnivore diet is a dietary pattern that consists of only animal products and excludes all plant-based foods.

While proponents argue that the diet is natural and evolutionarily appropriate for humans, there is a lack of scientific evidence to support the long-term safety and efficacy of the carnivore diet.

Depending on the type of treatment regimen you use to control your diabetes, there are some vitamins and minerals that may be beneficial for your condition.

Before adding any vitamins or adding dietary supplements to your daily diet, discuss these changes with your healthcare team and doctor to ensure they are safe alongside any prescribed medication you’re on.

ALA
and GLA

ALA (alpha-lipoic
acid) is a versatile and potent antioxidant, and may function to help diabetic
neuropathy and reduce pain from free-radical damage.

Also, some studies
link ALA to decreased

insulin resistance
and thus the control of blood
sugar.

GLA (gamma-lipoic acid) is another naturally occurring antioxidant that
is present in evening primrose oil, borage oil and blackcurrant seed oil. GLA may improve the function of nerves damaged by diabetic neuropathy.

Biotin

Biotin works
in synergy with insulin in the body, and independently increases the activity
of the enzyme glucokinase.

Glucokinase is responsible for the first step
of glucose utilisatio, and is therefore an essential component of normal
bodily functioning.

Glucokinase occurs only in the liver, and in sufferers
from diabetes its concentration may be extremely low. Supplements of biotin
may have a significant effect on glucose levels for both type 1

and type
2 diabetics

Carnitine (L-Carnitine, Acetyl L-Carnitine)

Carnitine
is required by the body in order to correctly use body fat in the production
of energy. It is naturally occurring and derives from hydrophilic amino
acids. Diabetics who try carnitine generally respond well, and high levels
of fat in the bloodstream (cholesterol and triglycerides) may fall fast.

Carnitine helps to break down fatty acids in the body and binds acyl residues.
For these reasons, it may be useful to prevent

diabetic ketoacidosis

Chromium

Chromium
is a crucial nutrient in the body’s fight against diabetes. By using either
brewer’s yeast stocked with chromium, or chromium chloride, diabetic
patients may be able to improve glucose tolerance, lower their fasting
glucose levels, decrease insulin levels and cut cholesterol and triglyceride
levels, whilst

increasing HDL-cholesterol levels

Several principal double-blind studies have shown that supplemental chromium
may raise glucose tolerance in patients with both type 1 and type 2 diabetes.

Exercise
also increases the concentration of tissue chromium. Chromium
may have a role to play in pre-diabetics and women suffering from gestational
diabetes.

Coenzyme
Q10

Coenzyme
Q10 is a compound that occurs naturally in the body, and may be able to
help with carbohydrate metabolism. It is has been proven that animals suffering
from diabetes are coenzyme Q10 deficient.

Clinical trials using coenzyme
Q10 suggest that supplementation may significantly lower blood sugar levels.
Coenzyme Q10 also oxygenates the blood, and therefore may be able to help
in some cases of

diabetic retinopathy

Inositol

Inositol
is an important part of several key bodily processes including the health
of cell membranes and blood cholesterol levels. Furthermore, inositol may
have a role to play in reversing the effects of

diabetic neuropathy
(nervous
damage) caused by diabetes.

Manganese

A deficiency
of manganese is common amongst diabetics, and in some circles it is thought
to actually be a part of the cause of diabetes. Manganese could be a key
co-factor in the way enzymes within the body handle glucose metabolism.

Magnesium

Magnesium
tends to decline in people with diabetes, and may fall to dangerously
low levels amongst those suffering from severe diabetic retinopathy.

Magnesium
deficiency has been shown to directly influence the blood sugar control
of type 2 diabetics.

Magnesium deficiency may interrupt the insulin secretion
process, and also increase insulin resistance.

When using supplemental
magnesium, diabetics may be able to lower their insulin dosage.

Niacin

Niacin can be for people with high cholesterol and may be used in combination with circulation treatments.

High levels of niacin may actually impair glucose tolerance and therefore some people with diabetes may be advised not to take it. Speak with your doctor if you are in doubt.

Potassium

Administering
insulin to the body, the treatment regime employed by many diabetics, may
cause a potassium deficiency. By supplementing a healthy diet with potassium,
sufferers from diabetes may improve their sensitivity to insulin, and the
effectiveness of the hormone.

Taurine

Taurine is
not used in protein synthesis, but is generally found in protein-rich foods.

Type 1 diabetics often suffer from low taurine levels, and this can in
turn affect the thickness of the blood and increase the risk of heart disease.
Supplementary taurine for diabetic patients may be able to correct levels
of blood viscosity.

Vanadium

Vanadium
supplements may lead to a slight increase in sensitivity to insulin, and
may therefore allow diabetic patients to decrease the amount of insulin
that they need to keep their blood sugar levels under control. Studies
on both animals and humans have proved links between vanadium levels and
normal blood glucose.

Vitamin
B6

Neuropathy,
the severe damage caused to the nervous system by high blood sugar levels,
may be associated with deficiency of vitamin B6, also known as pyridoxine.

Pyridoxine supplements may be able to improve glucose tolerance, particularly
for sufferers from gestational diabetes, or impaired glucose tolerance
caused by the birth control pill.

Vitamin B6 also has a strong role to
play in the prevention of diabetes-related complications.

Vitamin
B12

Vitamin B12
may have a strong role to play when treating diabetic neuropathy.

The presence
of vitamin b 12 is necessary for the correct functioning of nerve cells,
and therefore taking it as a supplement may help to reduce nerve damage.

In extreme cases, the extra effect of intramuscular B12 may be necessary.

Vitamin
C

Type 1 diabetics
generally have low vitamin C levels. By increasing the amount of vitamin
c in the bloodstream, the amount of sorbitol may be lowered.

Sorbitol is
a harmful sugar when it accumulates, and its presence may lead to increased
risk of diabetic complications such as retinopathy, neuropathy and kidney
damage. In the case of type 2 diabetics, vitamin c may play a role in improving
glucose tolerance.

Vitamin D

Vitamin D
has a number of benefits for your health. Produced by the body in response to sun exposure, it is thought to help boost insulin sensitivity, which is vital for blood glucose regulation.

Vitamin E

Vitamin E
can oxygenate the blood, fight toxins and improve the activity of insulin
within the body. When the body has an insufficient amount of vitamin E,
internal structures can be damaged by enhanced free-radical damage.

Increasing
vitamin E in the bloodstream may decrease the likelihood of developing
type 2 diabetes, and in type 2 diabetics may improve glucose tolerance.
Furthermore, the antioxidant nature of vitamin E may reduce the risk of
diabetic complications.

Zinc

The presence
of a zinc deficiency in the body has also been suggested to contribute
to the development of diabetes in some humans

Zinc itself may be a crucial
element in insulin metabolism. Zinc is well-known as a powerful guardian
against viral infections, and may also act to protect beta cells from destruction.
Type 1 diabetics are often zinc deficient, and supplements have been shown
to lower blood sugar levels in some type 1 cases.

Extreme low-calorie diets, such as the 600 calorie diet studied by Newcastle University have been hailed as extremely effective in helping people with diabetes to control their blood glucose levels.

In some instances, reports of temporary

diabetes cures
have been reported from following an extreme low-calorie diet for a short period.

Is this the 600 calorie diet that was in the news?

A Newcastle University study, funded by

Diabetes UK, examined 11 people with diabetes who slashed their food intake to 600 calories per day for 8 weeks.

Three months later, 7 of the 11 people studied were free of diabetes.

As with other

very low calorie diets, you should consult a doctor before undertaking such a diet.

What was involved in the diet used in the study?

The diet was predominantly based around:

• Optifast meal replacement sachets, which provided 75% of the calories (600 cals)
• The other 200 calories came from non-starchy vegetables.

Note:

The diet is referred to as the 600 calorie diet (rather than the 800 calorie diet) due to the meal replacement aspect of the diet totalling 600 calories.

How does an extreme low-calorie diet affect the body?

An extreme low-calorie diet (usually based on diet drinks and non-starchy vegetables) reportedly prompts the body to expel fat clogging the pancreas, helping people with

type 2 diabetes
to ‘wake up’ their insulin producing cells.

So low-calorie diets bring blood glucose levels down?

In the aforementioned study, people with diabetes who did not get the special diet were also assessed.

After one week, those on the extreme low-calorie diet had pre-breakfast

blood glucose levels close to normal
This was in line with decreasing fat levels in the pancreas.

So the study cured people of type 2 diabetes?

The study showed marked improvements in blood sugar levels to the extent where the participants appeared to be cured.

However, as is the case with

pre-diabetes, those participants who benefitted the most from the study will still need to be disciplined with their diet and exercise to prevent or delay the return of diabetes symptoms.

Were there any side effects of the diet?

A number of side effects were observed in participants during the first few days of the diet, such as:

• Headaches
• Dizziness
• Hunger
• Tiredness
• Cold

People involved in the study were advised to keep up their fluid intake and wrap up to keep warm.

Since the initial study, a significant amount of research has been funded by Diabetes UK into the very low calorie approach, which has demonstrated that it can support remission of type 2 diabetes, even for people who are considered ‘skinny’.

• ‘Game-changing’ study suggests type 2 remission possible even at lower body weight

Can people with diabetes use a vegan diet to improve blood glucose control? Absolutely.

By eating a healthy vegan diet low in

cholesterol
and saturated fat, but balanced enough to include fibre and protein, blood glucose levels can be made easier to control.

This type of diet, particularly when combined with

exercise, can help to lower blood glucose levels and better manage diabetes.

What is a vegan diet for diabetes?

A vegan diet effectively means cutting out meat, dairy and animal products whether you have diabetes or not.

So what do you eat?

Vegan diets, whether for people with diabetes or not, are usually based around plants. Particular foods eaten include vegetables, fruit, grains, legumes.

Animal products such as meat and dairy are avoided, as are added fat and sugar. People on vegan diets often take vitamin B12 deficiency supplements.

Isn’t a vegan diet for diabetics hard to stick to?

Eating a vegan diet does require some compromise, but getting the right diabetes recipes and planning your diet well will make following a vegan diet for diabetes easy. When planning your vegan diet, you need to make sure that protein,

carbohydrates, fat, vitamins and minerals are balanced.

Vegan diets do not usually demand that portions be stuck to or calories counted, making them easier to follow than some diabetes diets.

Can I lose weight using a vegan diet?

Many people with diabetes, particularly type 2 diabetes, have a firm goal to lose weight. Weight loss is well understood as one of the best ways of achieving diabetes control. Vegan diets with a lower

glycaemic index
and a higher level of fibre are an excellent way of losing weight and improving

body mass index

Is there any scientific evidence to support a vegan diet for people with diabetes?

Studies in the past have shown that those people who follow a low-fat vegan diet, avoiding meat and dairy, lower blood sugar levels very efficiently and lose weight. Researchers have shown that people with diabetes who eat a vegan diet also lower their cholesterol and improve

kidney
functioning.

Processing includes the preparation of food (washing, cutting, cooking, freezing, canning), killing bacteria (e.g. pasteurisation), the addition of additives and hydrogenation of ingredients.

Tinned vegetables, pasteurised milk, and freshly baked bread are examples of processed foods.

Are processed foods bad for our health?

There is a lot of debate about just how bad processed foods are for us. The general consensus is that the less processed food is the better.

Many foods fall into the category of processed foods and some have fallen under scrutiny more than others.

A processed food is not necessarily bad as not all processes make food unhealthy.

The processing in of vegetable oils is one that has been a hot topic recently, with claims that refined oils may be responsible for inflammatory conditions such as type 2 diabetes.

Processed foods fall into two categories: processed, and ultra-processed.

What are ultra processed foods?

Ultra-processed foods have been through various processes and have numerous extra ingredients.

Ultra-processed foods typically include additives such as artificial flavours, colours, sugar, and sweeteners.

Ultra-processed foods are usually nutrient-light, but high in calories, sugar, salt, and harmful fats.

Breakfast cereals, soda, packaged snacks such as crisps, and fast food meals are examples of ultra-processed foods.

What are the benefits of processed food?

• Preserving food by preventing bacterial growth and allowing food to be stored for longer
• Improving the taste of food
• Improving the appearance

It should go without saying that the primary benefit of processed foods is to the food manufacturers and distributors, in that it has allowed them greater maximise profits by increasing satisfaction and shelf life.

What are the disadvantages of processed and ultra-processed food?

There are a few reasons to avoid processed foods, such as:

• Loss of vitamins – e.g. canned vegetables
• Reduced amount of fibre – particularly in white breads, white pastas and white rice
• Highly processed foods tend to be digested more quickly which can be particularly disadvantageous for people with type 2 diabetes

The main disadvantages though appear to be of ultra-processed foods towards the health of consumers.

Ultra-processed foods and their link with poor long term health

Rsearch has long established a link between consumption of ultra-processed foods and health.

Ultra processed foods have been linked to a variety of conditions:

• Ultra-processed foods potentially linked to early death
• High intake of ultra-processed foods associated with lower grades in school
• Weight gain associated with high intake of ultra-processed foods

Processed meat

Processed meats have been consistently linked with a number of cancers.

The amount of salt used, the poor quality of the meat as well as the number of additives that are used in the meat are all possible reasons for the link between processed meat and poor health.

• High intake of red meat linked with cognitive decline
• High intake of processed meat increases risk of type 2 diabetes
• Too much nitrite-cured meat increases cancer risk say scientists

Trans fats

Trans fats have been banned in a number of countries but are currently still tolerated by the UK.

Refined oils

Refined oils are treated with heat, and often chemicals, and are thought by some to be harmful for the body.

Vegetable fats

Vegetables fats can be assumed to be the by-product of this process. Vegetables oils within ingredients can also be assumed to be refined oils.

Emulsifiers and hydrogenated ingredients are used to keep foods together and improve the texture.

They haven’t generally received as much bad press as the above ingredients but the health conscious may wish to limit exposure to these.

Preservatives and antioxidants generally need to be tested for toxicology before they can be regarded as safe for use in food.

These tests are typically short term and are never performed on humans.

Whether the levels permitted in food really are safe over a long term period is one of the many food health debates that persist today.

Which ultra-processed foods should I avoid?

As a general rule, make a habit of avoiding foods with a relatively high number of difficult to recognise ingredients.

Contrary to their supposed aim, certain foods with reduced fat or salt content may be bolstered with additives that may be worse for us to consume.

Typical foods that are identified as ones to generally avoid include:

• Cheap supermarket meats
• Hotdogs
• Ready meals
• Fast food
• White bread, white pasta, white rice
• Cakes, biscuits, buns, pastries
• Margarines

The list is not exhaustive bit covers some of the main culprits, including some of those we’ve been lead to believe are healthy for us (margarines for example).

The paleolithic (or paleo) diet is based on the food that is believed to be similar to the daily diet of cave people.

The theory is that the food cavemen and cavewomen survived on is good for health because it was what the human body was meant to eat.

Paleolithic diets are thought to be especially useful for people with diabetes, with possible benefits including

weight loss, increased

insulin sensitivity
and improved

heart health

You should speak to your doctor or dietitian if are you considering going paleo to evaluate whether the diet would be suitable for you.

What is a Paleo diet?

A well-formulated paleo diet typically resembles a

low-carb diet
The focus is on eating fresh foods and removing processed foods including dairy, starches and refined sugar.

A paleo diet will usually be:

• Lower in carbohydrate
• Higher in protein
• Moderate or higher in fat

Paleo diets are categorised into two groups of food: in and out. Pre-agricultural/animal foods such as red meat and fish are i, but Neolithic era foods such as grains and dairy are not. This cuts out a lot of the bad aspects of a Western diet.

Alcohol, dairy and

coffee
are generally rejected on the diet, but some people may choose to modify their diet to allow these foods on occasion. It depends how strict you wish to be.

A good intake of

non-starchy vegetables
is recommended when following the diet.

Read more about

foods to eat on a paleo diet

Why would someone eat a Paleo diet?

Many people who eat paleolithic diets are looking to return to their roots and

eat more healthily

Advocates argue that humans were able to live and thrive on the diet for 40,000 years and that modern lifestyle diseases could be prevented by returning to paleo foods.

People with diabetes can attain several benefits from the paleo diet, improving their health and reducing the risk of developing health complications in later life.

How does a paleo diet work?

How does a paleo diet work?
Because most foods and ingredients on the diet are low in carbohydrate, the need for insulin is reduced within the body. This can help to prevent insulin resistance and reduce the risk of developing health problems such as high blood glucose levels and

heart disease.

There are no fixed macronutrient ratios on a paleo diet, but paleo diet sources tend to agree that macros should be are around 20% carbs, 30% protein and 50% fat.

There is less need for strict portion control with paleo foods than there is for low-fat diets. However, be mindful not to over-indulge on foods such as fruit, nuts or excessive meat.

Benefits of a paleo diet

Weight loss is the most discernible early benefit of the paleo diet, which derives from eating low-carb, cutting out processed food and eating lots of vegetables.

Reduced body fat and increased muscle mass are other possible benefits of the diet as it is low-carb and relatively high protein.

Additional benefits include greater energy levels, improved heart health and less inflammation.

Read more about the

benefits of a paleo diet.

Paleo diet side effects

Because you have to exclude certain food groups on the paleo diet your body can take time to adapt. Some side effects can occur as a result, but these are not the same for everyone; some can experience no side effects at all.

Low-carb flu is a common side effect, which results due to lower carb intake. Initially some people can also experience fatigue and a lack of energy. This tends to disappear within a few days.

Read more about the

side effects of a paleo diet.

Learning about food is one of the best ways to control type 2 diabetes, but eating a

healthy diet

can benefit all people with diabetes.

Eating the right diet for your individual condition means learning about different foods, how they affect your body, food preparation, when and how much of it you should eat, and what it will do to your blood glucose levels.

Diet guides and information

Explore the most popular pages to do with diet:

Diabetic food is fast becoming an obsolete term. Yet, this doesn’t stop thousands of diabetics believing they have to buy this food and countless manufacturers selling diabetic food products.

The situation has reached the point at which

Diabetes UK
and the Food Standards Agency have issued a joint statement calling for an end to ‘diabetic food’ and ‘suitable for diabetics’ on food labels.

Dietary policy

This shift in dietary policy is largely down to changing diet advice, which recommends that any food is suitable for people with diabetes in sensible moderation.

Concern has existed for some time that labelling a food as ‘diabetic’ could mislead people with diabetes into thinking that the food was essential or at the least especially suitable.

Often, diabetic foods are more expensive than standard products, with sugar-free and

low-sugar versions
also often misleading.

Often, ‘diabetic’ food labelling is applied to sweet food such as biscuits and chocolate.

According to the joint statement – people who eat sugary food should do so sparingly, and only as part of a healthy and balanced diet.

Effectively, healthy eating advice provided by the authorities is the same for people with diabetes as it is for those without.

Essentially, specially designated ‘diabetic’ foods should now become a thing of the past.

I am diabetic, should I eat diabetic food?

No, people with diabetes don’t need to eat special diabetic food.

Health authorities and Diabetes UK advise a healthy, balanced diet with no need to seek out specially labelled food. Because a manufacturer labels a food as ‘suitable for diabetics’ doesn’t mean that other food is necessarily unsuitable for diabetics.

Why should I avoid diabetic food?

Firstly, ‘diabetic’ food is often much more expensive than other types of food.

Secondly, this type of food may offer no additional health benefits for the buyer. Because of this, it is recommended that diabetics don’t need to focus their food buying on diabetic food.

Will diabetic food hurt me?

Choosing diabetic food over healthy, natural products may damage your

blood glucose control
more than eating a balanced diet.

However, ‘diabetic’ foods of themselves may also synthetic sugars which can send

blood glucose levels up
Remember, always read labels carefully and don’t be drawn in by a food which is ‘suitable for diabetics.’

What the community have to say about diabetic food

• K9kitty
  : I think diabetic foods are still sold from the old days when it was thought diabetics need to avoid sugar at all costs, hence, finding something sweet with an alternative sweetener in and there is still a market for them or they wouldn’t be stocked.
• Angeldust
  : It’s a total sham. I avoid synthetic sugars like the plague. They do a million times more harm than real sugar in moderation. The food industry produces them for next to nothing and the profit margin is huge.
• 
  Noblehead
  : Diabetic Food-Why is it sold? Good questio, totally unnecessary and a complete waste of money!
• 
  Witan
  : It really is time that the ‘Diabetic food’ description had some regulatory control or was banned completely. It is open to every manufacturers own interpretation and as has already been said is often not just useless but misleading and bordering on harmful.

• B@rnstormer
  : I’ve eaten Thorntons diabetic milk chocolate bar, diabetic Turkish delight bars, diabetic fudge bars and assorted diabetic individual chocolates and I have never had any stomach upsets after doing so. It obviously affects some people more than others; it seems a bit unfair to say everyone should steer clear of them.

Ketogenic diets are very effective at achieving two common aims of diabetes control, lowering blood glucose levels and reducing weight

What is the ketogenic diet?

A ketogenic diet is a very low-carb diet, considered to be when you eat a level of carbohydrate of around 30g of

carbohydrates
per day or below.

This encourages the body to get its energy from burning body fat which produces an energy source known as ketones.

The diet helps to lower the body’s demand for insulin which has benefits for people with

type 1
and

type 2 diabetes

Note that it is important that you speak to your doctor if you are considering following the diet as precautions may need to be taken before starting.

How a ketogenic diet works

On a ketogenic diet, blood glucose levels are kept at a low but healthy level which encourages the body to break down fat into a fuel source known as

ketones

The process of breaking down or ‘burning’ body fat is known as

ketosis

People on insulin will typically require smaller doses of insulin which leads to less risk of large dosing errors.

The diet helps burn body fat and therefore has particular advantages for those looking to lose weight, including people with

prediabetes
or those otherwise at risk of type 2 diabetes.

How to follow a ketogenic diet

Based on the understanding that

carbohydrate
is the macronutrient that raises blood glucose the most, the primary goal of a ketogenic diet is to keep consumption lower than that of a traditional low carbohydrate diet with moderate protein and a very high fat content.

This will determine the nutrient density of the ketogenic diet as well as how to follow it, as different foods will have different effects on insulin and blood sugar levels.

There are a number of different types of ketogenic diet with variations in the level of carbohydrates and protein allowed in the diet and/or the amount of time someone is looking to spend in ketosis.

Note that some of the types of ketogenic have been designed specifically for people that are athletes or are otherwise working out very hard and often.

Benefits of a ketogenic diet

Ketone bodies produced from burning fat for fuel have been shown to have potent weight loss effects, help lower blood glucose levels and reduce people’s reliance on diabetes medication.

The diet has also shown evidence of having benefits on:

• Reducing high blood pressure
• Reducing triglyceride levels
• Raising HDL cholesterol levels (a good sign of heart health)
• Improving mental performance

Read more about the

benefits of ketogenic diets

In addition to that, there has been a lot of interest in therapeutic ketosis for other long-term conditions, such as cancer, epilepsy, Alzheimer’s disease or dementia.

• 
  How can a keto diet help other conditions

Do I need to measure ketones?

Significant weight loss and blood glucose control benefits can be derived from even a mild state of ketosis. There are a few methods you can use to measure the levels of ketones in your blood, urine or breath – each having their pros and cons.

Side effects of a ketogenic diet

With every change in the diet comes an adaptation period. With a ketogenic diet, the adaption is significant as the body has to switch its fuel source from glucose to fat. When this happens, it is not uncommon to experience a collection of side effects called ‘keto-flu’. This usually goes away within about four weeks.

• 
  Ketogenic diet side effects

Ketosis and ketoacidosis (DKA)

Diabetic ketoacidosis
(DKA) is when someone with type 1 diabetes, or very late-stage, insulin-dependent, type 2 diabetes, can’t produce any insulin and make very high amounts of ketones without stopping to prevent an effective state of starvation, which can lead to that person becoming critically ill.

Keto-adaption is a state, achieved through significant reduction of carbohydrate where the body changes from relying on glucose as its main source of energy to relying on ketones from fat burning.

Ketosis should only be a danger to someone on insulin if they have

missed a dose of insulin
or they are rationing their food intake, and therefore their insulin doses, too severely.

This is another good reason to ensure you have spoken with your doctor before starting the diet.

Safety on a ketogenic diet

There is generally a lack of long-term studies into the safety and effectiveness of ketogenic diets and, this is why a doctor’s opinion is needed before starting the diet.

There are a few groups of people for whom a ketogenic diet may not be suitable, or at the very least, warrants close supervision.

These include pregnant women, children, people at risk of hypoglycemia, people with a very low BMI, and those with conditions that a ketogenic diet may exacerbate.

• 
  Should children eat a ketogenic diet

A food diary is similar to a blood test diary. It allows you to note down your food and activity – incredibly useful for the newly diagnosed, children and those who want to keep an eye of their food or carbohydrates.

Transition periods

Many diabetics sometimes go through small transition periods when eating right seems to go off the rails and so can

blood sugar levels
and it can be hard to figure out why.

By taking the time to slow down, write things down for a week or two, and just focusing back on your diabetes, maybe by using a diary, you’re much more likely to get yourself back on track as you can see what you’re eating.

Paper diaries

Paper diaries seem a bit ‘back to basics’ but they can really work wonders. However, you can also keep your diary on your computer.

Choose from a PDF version or Excel version (for editing or using on your PC) of your food diary in either A3 and A4 size.

• PDF: A4 food diary | A3 food diary
• XLS: A4 food diary | A3 food diary

Those who do a lot of tests tend to rely on either downloading the

blood glucose machine’s
data ahead of their doctors’ appointment, or just log in to a rolling spreadsheet in our own heads.

There’s nothing wrong with either of these, but if you’re going though a bad patch, do consider that a little bit of back to basics can really bring your control back.

Look for a food diary that suits you

If you think the diary you have is hard to use, then look around and see if another supplier does a diary you like better.

You might have to change blood test machine in order to access supplies of diaries, but if it means you end up using and getting the benefits of the diary, then maybe it’s worth going through the change.

You could even make up your own.

You end up looking at your results much more often than your care team, so stick with whatever works for you.

• Take a look at the Desang Blood Test diary for a generic diary.

I’ve been diagnosed with diabetes, what should I eat? It’s a common question so we’ve compiled healthy eating food tips to help you towards a healthy diet.

Bear in mind that an appropriate diet for someone with diabetes depends entirely on the individual.

To get an insight into the food and diets that others with diabetes are eating, see the

Diabetes Food Forum

1. Eat at least 5 portions of vegetables and fruit a day

The NHS advises that we eat at least 5 portions of vegetables and fruit a day, amounting to 400g.

Ensuring we eat at least 5 a day, each day has been shown to reduce risks of a range of common health problems including

heart disease
and cancer.

Examples of single portions of vegetables and fruit include:


^[26]

• 2 good sized florets of broccoli
• 8 Brussels sprouts
• 2 inch piece of cucumber
• Half an avocado
• 1 medium sized apple

2. Eat less sugar

It’s an obvious one for people with diabetes and it also applies to people without diabetes. Eating less sugar helps to reduce calorie intakes and helps to lower blood sugar levels.

It’s worth bearing in mind that whilst reducing sugar intake is generally a good idea, people who are suffering

hypoglycemia
should take sugar to bring their blood glucose up.

3. Eat red meat less than once day

A large scale, long term study (of 120,00 people over a period of over 20 years) by Harvard University found that eating red meat each day was statistically linked with higher incidences of cancer and heart disease.

Eating

processed meats
was found to have even higher incidences.


^[27]

4. Include fish and lean meats

In the study mentioned above, consumption of fish and lean meats instead of red meat was shown to help lower the statistical chance of developing cancer or heart disease.

5. Type 1 diabetes, count carbohydrates

For people with type 1 diabetes,

counting carbohydrates
is a key part of managing the condition. Because people with type 1 diabetes take insulin, it’s essential that the right balance of insulin and carbohydrate is achieved.

6. Type 2 diabetes, watch carbohydrates

Whilst there is less need for people with type 2 diabetes to actively count the carbohydrates being eaten, it is a good idea to be aware of the carbohydrates you’re eating as carbohydrate has a direct effect on

blood sugar levels

7. Eat according to your blood glucose results

Charity Diabetes UK points out that it is important for blood sugar levels to be as near to normal as possible. The food we eat can make a significant difference to blood glucose levels of people with diabetes.

Home blood glucose testing
helps us to monitor how our blood glucose levels respond to what we eat.

As diet has a significant effect on blood sugar levels, it therefore makes sense to eat foods that will not adversely affect your blood glucose.

Testing your blood sugar before a meal and 2 hours after will often provide an indication of how a meal has affected your blood glucose levels.

8. Limit salt intake to 6g per day

Government recommendations are to consume no more than 6g of salt each day. Salt is often present in pre-packaged foods such as a number of breakfast cereals, tinned soup, breads, sauces and ready meals.

9. Think about portion sizes

If you are overweight,

reducing portion sizes
can help to reduce the calories you eat and therefore help with weight management.

The UK government’s Change4Life campaign advises choosing a smaller sized plate to eat meals from.

10. Reduce alcohol intake

Alcohol
affects people with diabetes in a number of ways.

Alcohol inhibits the liver which can lead to hypoglycemia in people on certain diabetes medication. Alcohol is a source of calories and therefore can make weight management more difficult.

Over consumption of alcohol is also associated with a number of health complications such as:

• Heart disease
• Stroke
• Cancer
• Liver damage

Carbohydrate is one of the body’s main sources of energy.

Carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein.

This makes awareness of carbohydrate a particular important factor in management of diabetes.

Which foods contain carbohydrate?

Carbohydrate is found, to varying degrees in a wide variety of food, notably in starchy foods such as rice, pasta and flour (therefore including pastry, bread and other dough based foods).

Sugar
is also a form of carbohydrate.

Carbohydrate is generally found in all

fruits and vegetables, however, the amounts of carbohydrate can vary substantially.

Carbohydrate is generally found, at least to some degreen, in all

fruits and vegetables

However, the amounts of carbohydrate can vary substantially with vegetables such as celery having almost negligible carbohydrate whilst potatoes and citrus fruits typically have a higher amount of carbs.

Fruit and vegetables with relatively high carbohydrate content include:

• Potatoes
• Root vegetables (such as parsnips and beetroot)
• Mangoes
• Bananas
• Pears

How much carbohydrate is recommended for diabetics?

The optimum level of carbohydrate consumption for people with diabetes has been one of the hottest diabetic debates in the last few decades.

The recommendation of the Scientific Advisory Committee on Nutrition (SACN) for carbohydrate intake for people with diabetes is

no different

to people without diabetes.

The SACN recommend that 50% of our daily energy comes from carbohydrates. This amounts to about 225 to 300g of carbohydrates for people on a diet of



2,000 to 2,500 calories

The recommendations are typically passed down to patients through the NHS.

However, the

NHS carbohydrate advice
has come under a lot of criticism from those who feel that for people with type 2 diabetes, in particular, the level of carbohydrate intake is too high for many people with diabetes to maintain good blood glucose levels without progressing onto stronger diabetes medication.

Carbohydrate and blood glucose levels

Because carbohydrate directly influences

blood sugar levels, it is important to be aware of how much carbohydrate you are having at each meal.

It is often easy to underestimate exactly how much carbohydrate you’re having, particularly when eating starchy foods such as pasta, rice and potatoes.

Referring to the nutrition information and weighing out certain foods will help you to see how much carbohydrate you are having.

Types of carbohydrate

There are different types of carbohydrate which are broken down quickly or less quickly because of their chemical structure.

• Simple carbohydrates are sugars and are broken down quickly by the body and therefore raise blood sugar levels quickly
• Complex carbohydrates are starches and broken down more slowly than simple carbs and will raise sugar levels more slowly.

Note that eating highly refined starches such as white bread will usually result in a sharp rise in blood sugar levels.

Whole grain foods, which have a greater level of fibre, are a much better choice of starches as the fibre helps to slow down how quickly the food affects your blood sugar levels.

• Read more:
  
  Simple and complex carbs

Carbohydrate and type 1 diabetes

In type 1 diabetes, the amount of insulin you will produce is likely to be either a small or negligible amount. As a result, people with

type 1 diabetes
will need to inject insulin and pay close attention to matching the dosage with the amount of carbohydrate eaten.

To match the insulin dosage with carbohydrate intake as closely as possible, people with type 1 diabetes will need to learn to estimate and count the amount of carbohydrates in each meal.

Correctly estimating carbohydrate content can be a difficult skill to pick up; as a result, a number of carbohydrate counting courses, such as the

DAFNE course, have been developed to assist with carbohydrate counting as well as other key aspects of insulin dosing decisions.

Carbohydrate and type 2 diabetes

People with type 2 diabetes are able to produce their own insulin but are not able to respond to insulin as effectively as people without the condition. This is called

insulin resistance
The body’s natural response is to produce more insulin to help get glucose from the blood into the cells that need it.

Generally, the higher the amount of carbohydrate eaten, the more likely it is that the body will struggle to produce enough insulin. As a result, people with type 2 diabetes on a relatively high carbohydrate diet are more likely either to have too

high blood glucose levels
or to need larger doses of stronger diabetes medication.

There are two main ways to combat and cope with insulin resistance. The primary way is to reduce your body’s need to produce insulin by lowering your calorie intake, including the amount of carbohydrate eaten, and by exercising.

Some people will also require the additional measure of taking

diabetes medication
to ensure sugar levels stay at healthy levels.

Note that the greater your dependence on medication, the greater the extent of medication side effects therefore it’s important to make sure you’re working hard in meeting the first option.

As noted above, the NHS does not generally advise people with type 2 diabetes to go onto a

low carb diet, however, many patients have opted to go for this approach of their own accord.

Carbohydrate and weight gain

When carbohydrates are broken down into glucose within the blood, the body will:

1. Use
   
   insulin
   to help fuel the body’s cells
2. Use insulin to turn any remaining excess of glucose in the blood into fat for storage

Carbohydrates provide energy and therefore if you have too high a level of carbohydrate in your diet this can lead to weight gain.

It is important therefore to ensure you are having an appropriate level of carbohydrate and overall calorie intake to ensure weight gain is prevented.

The amount of calories you need varies from person to person and your doctor and dietitian can help with setting an appropriate level for you personally.

Carbohydrate and high cholesterol

Whilst it is often high fat diets that are most commonly mentioned as being associated with unhealthy

cholesterol
levels, the true cause of blame for high cholesterol is any form of excessively high calorie diet.

Having a high calorie diet, whether that comes from too many carbohydrates or too much fat, will lead to the storageof excess

body fat
as well as the development of high triglyceride and cholesterol levels.

Portion control can be useful for people with different types of diabetes to help regulate body weight as well as to help manage

blood glucose levels

We look at why portion control is useful and the techniques you can use as well as the to manage the size of portions at meal times.

Benefits of exercising portion control

Exercising portion control can be particularly useful for people with diabetes and can help us to:

• Manage calorie intake – important for those of us carrying extra body weight
• Manage carbohydrate intake

Managing calorie intake

Keeping to sensible portion sizes will help in managing calorie intake and this also has benefits for blood glucose control. It is well noted that increased waist size is associated with decreased sensitivity to insulin.

A number of studies suggest that the associated

insulin resistance
grows in direct proportion to a rising waist circumference.

So keeping portion sizes moderate can help keep calorie intake under control, helping you to

manage your weight
and therefore making diabetes easier to control as well.

Managing carbohydrate intake

Managing portion sizes is also an important part of managing the amount of

carbohydrate
we take in and this is useful for all people with diabetes (aside from

diabetes insipidus
).

Having a good grasp of portion sizes is needed in order to be able to count carbohydrate intake, which is particularly important in

type 1 diabetes
whereby the amount of insulin taken needs to balanced against carbohydrate intake.

For people with

type 2 diabetes, controlling portion sizes of foods that contain carbohydrate can help you to ensure you are not taking in more carbohydrate than your body (in co-operation with any medication you take) can cope with.

Use the plate method

The plate method involves dividing up your plate into sections for different food groups. The plate method helps you to keep control of portion sizes as well as helping you to enjoy a well balanced diet.

• Find out more about
  
  The Plate Method

Controlling plate size can help to control portion size

Researchers, Brian Wansink and Koert van Ittersum, looked at the size of dinner plates in 1900 and compared them with dinner plates in the 21st Century. In 1900, plates were around 9 inches in diameter, whereas nowadays plate sizes are exceeding 11 inches.

The researchers noted that average plate sizes had grown by 23% since the start of the 20th Century.

Take a look at the plate sizes in your kitchen cupboards and see if you might benefit from having a smaller plate.

Higher blood sugar levels can make us hungry

Those of us with diabetes, may actually be more prone to feeling hungry soon after meals than people without diabetes. This is because blood sugar levels usually rise directly after eating and a common symptom of higher than normal blood glucose levels (

hyperglycemia
) is hunger.

An advantage of keeping to smaller portion sizes, particularly of foods that are higher in carbohydrate, is that our blood glucose levels will not rise so high and therefore we are less likely to feel hungry following a meal.

Avoid having seconds

Following on from the advantages of keeping sizes moderate, it’s therefore also advisable to forgo having second helpings of meals if you need to manage your weight, or if your blood glucose levels tend to be on the high side after meals.

You don’t have to clear your plate

Many of us grew up at a time whereby we were told to make sure we finished off our plate of food.

Times have changed and whereas in previous decades there may have logic to finishing meals, it’s recommended that people do not feel compelled to finish their plate.

Finishing meals completely may be deeply ingrained in our habits and even in our beliefs.

Some of us feel that not finishing meals is wastage but there are two ways to look at this. Firstly, meals can often be stored as leftovers for the next day and, secondly, if food has to be thrown away, it is better to get into the habit of doing this than to regularly compromise your health.

Avoid unconscious eating

Unconscious eating is when you eat with your attention focused elsewhere. Typical examples of unconscious eating include eating when watching television and eating when using a computer or phone.

Many of us will be familiar with the fact that when eating with the TV on we will often consume much bigger portions of foods, particularly

snack foods, as a result.

To help prevent this from happening, make a habit of eating at the dinner table and away from tablets, televisions and laptops.

Beating compulsive eating

Another source of taking in larger portions of food than we’d like is if we have trouble with compulsive eating.

There are a number of reasons for why we may compulsively eat with many of the factors being linked with emotions.

• 
  Dealing with compulsive overeating
• 
  Binge eating disorders

Portion control is a major part of the Low-Carb Program. If you want to learn more about carbohydrate and portion control

sign up today »

Low carb diets are flexible and can be followed by people with different types of diabetes.

The diet has allowed many people with type 2 diabetes to reverse type 2 diabetes, that is to get their blood sugar levels into a non-diabetes range without the help of medication.

People with type 1 diabetes have also reported much more stable blood sugar levels, making the condition easier to predict and manage.

The diet is a healthy way of eating as vegetables and natural, real foods are integral to the diet.

Low carb guidance and support

The low carb diet forum has been cited as a leading resource in providing support and encouragement for people that are looking to achieve lower HbA1c levels and sustain effective weight loss.[127]

Why follow a low carb diet?

Carbohydrate is the nutrient which has the greatest effect in terms of raising blood sugar levels and requires the most insulin to be taken or be produced by the body.

Lowering sugar levels is clearly a benefit for people with diabetes. Lower need for insulin is also particularly useful as lowering insulin in the body can reduce insulin resistance which can help towards reversing type 2 diabetes.

Insulin is also the fat storage hormone in the body, so reducing insulin in the body with a low carb diet can help with losing weight.

Benefits of low carb diets

The benefits of a low carb diet typically include:

• Lower HbA1c
• Improved weight loss
• Less chance of high sugar levels occurring
• Lower risk of severe hypos
• More energy through the day
• Less cravings for sugary and snack foods
• Clearer thinking
• Lower risk of developing long-term health complications

What counts as low carb?

Low carb is a flexible way of eating that allows you as an individual to choose a level of carbohydrate that works well for your diabetes and lifestyle.

The following brackets are used to categorise daily carbohydrate intake:

• Moderate carbohydrate: 130g to 225g of carbs
• Low carbohydrate: under 130g of carbs
• Very low carbohydrate: under 30g of carbs (also known as a ketogenic diet)

Generally speaking, the lower your carbohydrate intake, the more likely you are to lose weight and the lower sugar levels you are likely to have.

It’s important you choose a level of carbohydrate that works well for you.

For example, people with type 1 diabetes that do not need to low weight may wish to aim for a low or moderate carbohydrate intake.

Someone with type 2 diabetes, or needs to lose weight, may wish to aim for a low carbohydrate intake.

Take precautions

It is important that you speak to your doctor before significantly lowering your carbohydrate intake.

This is especially important if you are on medication that can cause hypoglycemia (low blood sugar), such as insulin, sulphonylureas or glinides.

How carbohydrates affect the body?

Carbohydrates, as do proteins and fats, provide energy so they help to fuel the body.

Carbohydrate is broken down into glucose so when carbohydrates are consumed, an increase in blood sugar levels occurs to a greater or lesser extent according to the amount of carbohydrate.

By reducing carbohydrate intake, you can help to reduce the rise in blood glucose levels after meals.

How will low carbing affect my weight?

Low carbohydrate diets have been found to be successful in aiding weight loss.

The reduction in carbohydrates means that people need not produce, or inject, so much insulin.

As insulin helps to store fat, less circulating insulin could help to prevent, reduce or reverse weight gain.

Also, by restricting the amount of carbohydrates, people often lower their calorie intake at the same time as the focus on eating real foods and the satiating effect of fat means people are less likely to snack and overeat in general.

How to follow a low carb diet

A healthy low carb diet should have the following features:

• Strong vegetable intake
• Modest increase in fat intake from natural sources
• Moderate protein intake
• Low reliance upon processed food, sugar and grains

Read more on following a healthy low carb diet.

Low carb meal plan

You can browse a range of free 7 and 30 day low carb meal plans and cookbooks as a free Diabetes.co.uk member.

The Low Carb Program is an NHS-trusted app for people with type 2 diabetes and prediabetes shown to support weight loss, improved diabetes control and reduction in type 2 diabetes medication through adoption of a low carbohydrate diet.

The program was developed with Dr David Unwin and uses a real food approach, minimising ultra-processed and refined foods where possible.

Fats and protein

If you are significantly reducing the amount of carbohydrate in your diet, you may need to make up some of the reduced calories with either protein or fat.

It is advisable to ensure the fat content of your diet comes from natural sources, such as:

• Meat
• Fish
• Dairy
• Eggs
• Nuts
• Avocado
• Olives
• Olive oil

Natural sources of fat, such as the above, will provide a balance of monounsaturated, polyunsaturated and saturated fat.

Try to avoid processed foods and takeaways as the fat in these are generally either man made or highly processed.

When choosing protein, aim to have unprocessed cuts of meat as processed meats have been consistently linked with higher rates of heart disease and even insulin resistance.

What is the argument against low carb diets for people with diabetes?

If low carb diets can help to reduce blood glucose levels and aid weight loss, then why are low carbohydrate diets not advocated by the NHS? The truth is, they are – the Low Carb Program is an NHS certified education programme and used in the NHS.

The reason that is commonly cited is that there is not enough evidence to support the effectiveness and safety of low carbohydrate diets.

The question is a hotly debated one which has seen disagreement from both sides as to which diet is more safe and effective.

However, research in favour of low carb diets is growing and consistently shows low carb diets are superior to the low-fat diet typically advised by the NHS.

Further research demonstrates:

• Low carb diet shown to reduce high blood pressure
• Low carb diet could prevent type 2 diabetes even without weight loss
• Low carb diet to combat type 2 diabetes and obesity

What side effects exist on a low carb diet?

Side effects that can be commonly experienced on a low carb diet include:

• Fatigue
• Brain fog
• Headaches
• Constipation
• Possible nutrient deficiencies

Hypoglycemia (low blood sugar) may occur if you take insulin or tablets that can cause low blood sugar.

If you take medications that can cause hypos, it’s particularly important to discuss precautions to prevent hypos before starting a low carb diet.

• Read more on Low Carb Diet Side Effects

Is a low carb diet suitable for everyone?

Low carb diets are suitable for most people. As noted above, if you’re thinking of reducing your carbohydrate intake by a large amount, it’s best to check with your doctor if any precautions need to be made.

If you are pregnant, or planning pregnancy, a very low carb diet may not be appropriate as the safety of very low carbohydrate diets in pregnancy is not currently known.

For other questions, ask the low carb diet community on the Low Carb Forum.

Nutrition is a critical part of diabetes care. Balancing the right amount of carbohydrates, fat, protein along with fibre, vitamins and minerals helps us to maintain a healthy diet and a healthy lifestyle.

Getting the balance right can help the body to stay in prime condition, but what is the right balance of nutrients? People have been arguing over the ideal mix for generations and the discussion still rages today.

For people with diabetes, there is at least one extra consideration for our nutritional needs and that is the question of how our blood sugar levels will respond to different diets.

Macronutrients

The macronutrients referred to in human diets are the three food groups that provide us with energy, namely: carbohydrates, fat and protein. The three major nutrients are more than simply providers of fuel for our bodies.

Fats and protein are both vital for building cells and helping the cells carry out their duties. Each of the macronutrients are versatile allowing the body to break them down into a number of uses.

Carbohydrate can be stored as fat and fat and protein can both be converted into glucose for example.

Read more on macronutrients and their relevance to diabetes:

• 
  Carbohydrates
• 
  Fat
• 
  Fibre
• 
  Protein
• 
  Salt

In addition, we have guides on the differences between carbohydrate types and sugar and fat.

• 
  Simple carbs vs complex carbs
• 
  Sugar vs fat

Read more about

trans fats
and their relation to fats as well as guides to vitamins and supplements:

• 
  Dietary supplements
• 
  Vitamins and minerals
• 
  Vitamin D
• 
  
  Chromium

Micronutrients

Micro may mean small, but micronutrients are far from insignificant. Without a regular supply of micronutrients, our bodies would literally starve.

Micronutrients include all vitamins and minerals we take it i, often without realising, and are an essential part of a diabetic diet.

As an example, celery contains well over a dozen different micronutrients including a number of vitamins, potassium, calcium, iron and more.

If you feel you may be missing out on any particular nutrients, you can arrange to speak with a dietitian who will be happy to discuss your dietary needs.

Don’t forget dietary fibre

Last but not least, there’s also fibre which helps to move food through our digestive system, can help to delay the absorption of carbohydrate and also help us to feel full.