I'll repost my revised "Sensible eating" document here. I shall give a copy, & of my presentation, to the DUK rep on Tuesday.
It formats into an folded A5 leaflet, with my diet plate on the back page.
Draft – Ian Day
May 23, 2012
With the aid of contributors to the
http://www.diabetes.co.uk/diabetes forum/
Sensible Eating with T2 Diabetes.
Adapted from the D UK leaflet: “Eating well with T2 Diabetes.”
Direct quotations are in blue.
What is Type 2 diabetes?
Diabetes is a common, life-long condition where the amount of glucose (sugar) in the blood is too high as it cannot be used properly. Glucose comes from the digestion of foods containing carbohydrate and from the liver which makes glucose.
Insulin is vital for life. It is a hormone produced by the pancreas, that helps the glucose to enter the cells where it is used as fuel by the body. Type 2 diabetes develops when the body can still make some insulin, but not enough, or when the insulin that is produced does not work properly (known as insulin resistance).
Poorly controlled diabetes can result in many health problems, including heart disease, stroke, blindness, amputations, & kidney failure & other debilitating conditions. It is important to maintain blood glucose levels as close to normal as possible.
Blood glucose is checked medically by the HbA1c test, which for well controlled diabetes will be 5-6.5% (32-48 mmol/mol.) Non-diabetics will be 4.5 - 6.0 (26 - 42 mmol.) A realistic level to minimise complications will be below 7.8 (60 mmol)
The HbA1c test should be carried out at least every 12 months, & preferably more frequently. It is the primary test used by health professionals to monitor the progress of the disease.
In addition, self testing using a finger-prick device is recommended. This enables the patient to monitor the condition & learn which foods result in high blood glucose. Insulin users & patients on strong medication with readings below 5.0 should eat suitable food at once, as blood glucose below 4.0 is a “hypo” condition which is potentially dangerous. Measurements should be made after overnight fasting & two hours after meals. Other occasions for testing include driving & sport.
Good blood glucose control is important in the management of diabetes. Because of the link between eating carbohydrate and blood glucose levels, we have answered some common questions about carbohydrate on the following pages.
What should I avoid eating to control diabetes?
Many common foods are rich in carbohydrate, and should be restricted, especially if your meter indicates high blood glucose. You do not need carbohydrates for good health, nor for energy or brain function. You should avoid food which combines carbohydrate & fat – chips, burgers, pastries, bread & cheese, etc.
Starchy carbohydrates include foods like bread, pasta, chapatis, potatoes, yam, noodles, rice and cereals. If you wish to eat these foods, choose low -medium glycemic index versions – unrefined, wholemeal, etc.
Sugars include table sugar (eg, caster, white, brown), and can also be found in fruit (fructose), and some dairy foods (lactose). They can often be identified on food labels as those ingredients ending with – ose.
Processed foods often contain hidden carbohydrates & sugars. Breakfast cereals are mainly carbohydrate, including sugars, & despite manufacturers claims are not sustaining, & result in hunger & snacking before the next meal.
What can I eat to control diabetes?
A diet rich in protein foods including associated fats, together with vegetables, can be eaten freely. Added fats are best avoided. Added salt may also cause problems. Cooking & table sauces may be used – but look at the labels for carbohydrates & sugars.
Protein foods include meat, cheese, fish, eggs, nuts, pulse (beans). Have an extra portion of vegetables, rather than carbohydrate. Nuts & vegetables will normally contain enough soluble fibre to avoid constipation, but you may wish to add bran to your diet. Oat bran has a reducing effect on cholesterol levels.
Rather than puddings (sweet course) you should choose unsweetened yogourt, cheese or fruit, or simply tea or coffee. You can make your own sweet puddings such as jellies sweetened with no-added-sugar squash.
There will normally be a rise in blood glucose immediately after a meal, & it is recommended you test after 2 hours. Such readings should be below 7.5.
What can I eat instead of breakfast cereal?
Bacon, egg, saugages, ham, cheese, etc can be eaten. You can include a small piece of toast, or crispbread.
A useful alternative to porridge is to mix ground almonds & other nuts & seeds with milk. Because it is rich in proteins & fats, it is more sustaining than commercial cereals.
What about snacks & packed lunches?
Nuts, cheese & fruit, rather than sandwiches, should be provided.
Flour made from nuts can be used for baking, instead of wheat flour. A cake can be made using ground almonds, soya flour, coconut flour, crushed seeds, etc, mixed in the usual way with baking powder, spices, eggs, oil/margarine. This can be used as bread for sandwiches, or sweetened with non-sugar sweeteners to make cake.
What can I drink?
Avoid soft drinks sweetened with sugar. Normal drinks including diet drinks may be consumed, but diet colas contain caffeine & may cause problems. Alcohol may be consumed within recommended limits.
Don’t use diabetic foods or drinks.
They offer no benefit to people with diabetes. They will still affect your blood glucose levels, contain just as much fat and calories as the ordinary versions, can have a laxative effect and are expensive.
Where can I get further advice & recipes?
A forum run by & for diabetics can be consulted on
http://www.diabetes.co.uk/
You will normally get an answer from experienced patients, some of whom have faced similar problems. Such advice should be received with caution, as it may not apply to you & your condition.
You should of course consult your doctor & dietitian, & get the regular health checks, including HbA1c, eye (retina screening), foot & blood tests for cholesterol & kidney & liver function.
Be aware that dietary advice, including leaflets & diabetic cookery books, is likely to be out of date, & a 50% carbohydrate consumption may be recommended, contrary to this latest advice.