Have you been diagnosed with Type 2 diabetes? If so, you really need to address your lifestyle and diet. I have written a basic nutrition and naturopathic prescription below which will hopefully help you make a good start. The advice here is not bespoke and doesn’t consider any other conditions you may suffer from, dietary preferences (vegan, vegetarian, religious restrictions), allergies and intolerances, weight, your job and timetable, your family situation and the severity of your condition. You really need to see a nutritional therapist with this diagnosis and buy yourself a Glycaemic Index and Glycaemic Load reference book, but in the mean time have a look at the below and start making some positive changes to your health:
What to eat
- 2 litres of water per day
- 3 portions of Essential Fatty Acids per day, to include:
- Oily fish
- Avocado
- Raw olive oil
- Nuts & seeds
- Olives
- 2 portions of plant protein per day, to include:
- Chickpeas
- Pulses
- Beans (kidney, butter, haricot)
- Lentils
- Quinoa
- 4 portions of fish per week (at least two should be oily and wild where possible)
- 1 portion of free-range red or white meat (from a butcher ideally) per week, to include:
- Chicken
- Beef
- Lamb
- Pork
- Turkey
- Duck
- 4-6 locally sourced eggs per week
- 8 portions of fruit, vegetables or salad per day, to include:
- Berries
- Cherries
- Apples
- Grapes
- Oranges
- Carrots
- Lettuce
- Cucumber
- Peppers
- Tomatoes
- 1-2 portions of wholegrains/low GI carbohydrates per day, to include:
- Brown rice
- Wholegrain pasta
- Wholegrain bread
- Sweet potato
- Quinoa
- 3 portions of organic dairy per week, to include:
- Goat’s cheese
- Natural yoghurt (sheep’s yoghurt is best)
- Unpasteurised butter
- High protein snacks (only when hungry), to include:
- Boiled eggs
- Goats cheese & olives
- Hummus with celery and carrot
- Unsalted nuts
- Low GI fruit with natural yoghurt
- A diet that has a low glycaemic load
- It is very important to note that the overall glycaemic impact of a piece of food is governed not just by its inherent glycaemic index, but by the quantity you eat (glycaemic load), the context in which you eat it (is the rest of your meal low GI protein or high GI starch?), the ripeness of the food and the extent to which it is cooked or processed. Whilst the individual components of your diet are very important, it is crucial you judge your diet as a whole. For example, dates have a high glycaemic index. But if you eat a small amount of them alongside healthy protein and you only eat them once a week then the picture is very different from eating a whole pack on their own every day.
- Home-made food
- Good quality bioavailable daily supplements (not from a supermarket), to include:
- A multi-vitamin and mineral
- A fish oil or vegan omega 3
- Blood glucose support (chromium, magnesium & cinnamon)
- Pre & probiotic
- Multi B vitamin
What not to eat
- High Glycaemic Index Foods, to include:
- Sweets
- Milk chocolate
- Biscuits
- Cakes & baked goods
- White, refined carbohydrates, to include:
- White potato
- White bread
- White pasta
- White rice
- Processed & chemicalised food:
- Ready meals
- Sausages and bacon (eat twice a month at most)
- Pre-cooked deli meats (as above)
- Take-aways
- Diet drinks
- Sports drinks
- Squash
- Chewing gum
- Alcohol (no more than recommended units)
- Caffeine (no more than one-two caffeinated drinks per day)
- Cow’s milk & excessive cow’s milk products
Other recommendations
- Buy some inspiring cookery books
- Follow nutritionists and cooks on social media
- Watch cookery programmes
- Take exercise 3-4 times per week (anaerobic and aerobic)
- Take Epsom salt baths 2-3 times per week
- Use natural skincare products
- Limit household chemicals
- Ditch the microwave
- Enjoy lots of fresh air
If you’d like my recommendations on supplement manufacturers, have any questions about Type 2 Diabetes or you’d like some Diabetes Type 2 meal plans or cooking lessons then drop me a line.
