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Food Fact Sheet Food Fact Sheet Diabetes - Type 2 This Food Fact Sheet is for people with Type 2 diabetes only. What is Type 2 diabetes? Diabetes is a condition where the amount of glucose (sugar) in your blood is too high because your body cannot use it properly. In Type 2 diabetes this happens because your pancreas doesn’t produce enough of the hormome insulin (that helps glucose enter body cells) and/or the insulin that is produced does not work correctly (insulin resistance). The importance of good blood glucose control People with Type 2 diabetes need to control their blood glucose. It is also important to look after your Ten top tips to help you achieve heart health. Making changes to your lifestyle, diet and activity level can be key to reducing the risk of diabetes a balanced diet: causing you problems now and in the future. Eat regular meals – eating breakfast may help you 1 to manage your hunger and avoid overeating. What can you eat? Reduce your portion sizes to help you reduce and People with diabetes should eat a healthy diet, the 2 maintain a healthy weight. A portion is: same as somebody without diabetes. It should be low • a fst size of carbohydrate in saturated fat, high in fbre and include a variety of • a palm size of meat/fsh or poultry fruit and vegetables. • two handfuls of vegetables or salad • a cupped-handful of fruit Eatwell Guide • top of your thumb size of oil or fat spread. Check the label on packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. Each serving contains It shows how much of what you eat overall should come from each food group. Try: 6-8 Energy Fat Saturates Sugars Salt C a day 1046kJ 5g 1.3g 34g 0.9g y hoos 250kcal y da e wh LOW LOW HIGH MED ver oleg • using a smaller plate s e rai 12.5% 7% 6.5% 38% 15% ble n o eta Pota r h eg toe igh Water, lower fat of an adult’s reference intake d v s, b er Typical values (as sold) per 100g: 697kJ/ 167kcal an rea fib milk, sugar-free it d, re • flling half of your plate with vegetables ru ric v Choose foods lower f Raisins e e drinks including of s , p rs y le as io tea and coffee in fat, salt and sugars et b ta n ri ta s all count. a e an w v eg d it • avoiding second helpings. h a v Potatoes o Limit fruit juice f d th le o n e s s a r s and/or smoothies n it s a o u ta d to a total of ti r r rc d F e 150ml a day. o C h p hopped y d Carbohydrates are used for energy so include tom s c 5 atoe f a a t t r , s b a o s a e h l l y t t d 3 Whole some in your diet each day. Opt for wholegrain a a us o r C n grain a t us Co d a t cereal e E s s u g Bagels F n roze a options, fruits and vegetables, beans, pulses, low r peas Whole wheat pasta fat milk and yoghurt. Porridge ce Ri Lentils Beans Saturated fat is linked with increasing cholesterol. lower salt and s ugar Low fat S s pa oft cheese gh e 4 Tuna t ti Reduce your intake of all fats but especially n a Le ce Plain Chick min nuts peas Soya Semi drink saturated fats e.g. butter, cheese, processed meat skimmed Crisps milk Veg Plain Oil Low fat yoghurt Lower fat Sauce spread B s ean ive and pastry. s, nat E puls lter at es, fi nd a and s mo sh, e airy a fat Oil & spreads ou re ggs, me teins D er s r rc bea at and other pro low ion ed ed ns a oose opt an fish nd pu Ch gar Choose unsaturated oils d p per lses, 2 portions of sustainably er su 5-a-day – you can have any fruit, vegetables or roc week, low and use in small amounts esse one of which is oily. Eat less Eat less often and d meat in small amounts 5 salad you enjoy. Aim for at least 5-a-day and try to Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Foods Standards Agency in Northern Ireland © Crown copyright 2016 have a variety. Swap meat for beans, pulses and lentils. This The eatwell guide 6 reduces fat and increases the fbre of your meals. The eatwell guide represents the main food groups and Fibre helps to reduce cholesterol and prevent shows and how much of these foods (as a certain cancers. Try adding to soups, casseroles proportion of your diet) you should eat to have a well- and stews. balanced diet. www.bda.uk.com/foodfacts Fish is a good source of low fat protein (white fsh) How much your blood glucose goes up will depend on: 7 and heart-protecting omega-3 (oily fsh). Aim to eat • the amount of carbohydrate in your food and drink two portions a week of fresh, canned or frozen oily • how active you are fsh, like mackerel, sardines or salmon. • how much insulin your body still produces and Sugar can be eaten if you have diabetes but how your body uses it 8 don’t overdo it. Keep foods containing sugar to an • your medication. occasional treat and whenever possible choose sugar free drinks. Artifcial sweeteners are safe to Weight loss use. If you are overweight, weight loss is the most important Drink 8–10 glasses of fuid per day. Water is best, thing you can do to help control your blood glucose 9 but tea and coffee, herbal teas, no added sugar levels by allowing the insulin to work more effectively squash and diet fzzy drinks can all contribute. You and reducing insulin resistance. Weight loss can also don’t have to cut out alcohol – just keep an eye on help reduce your cholesterol and blood pressure. how much you are drinking. Losing weight can be diffcult but evidence shows Be more active. that a weight loss of just 5-10% of your current body 10 weight can bring signifcant health benefts. You may need advice about adjusting your medication if you are Diabetic foods making signifcant changes to your diet and physical Foods labelled ‘suitable for diabetics’ have no special activity level. beneft. They are often high in calories, may still increase your blood glucose level and may have a Get active Being active is an important part of a healthy lifestyle laxative effect! Ordinary packaged food, eaten as part and helps: of a healthy diet is suitable; just remember to consider • control blood glucose by helping your insulin to portion sizes and how often you have them. work more effectively • reduce heart and circulation related risk e.g. heart Which foods affect your blood attacks and strokes glucose level? • manage weight. All carbohydrates are broken down to provide glucose. Aim for at least 30 minutes of moderate physical Glucose is used by our body’s cells for energy. Starchy activity fve days a week. ‘Moderate’ means breathing carbohydrates include bread, rice, pasta, breakfast more deeply and feeling warmer. Focus on spending cereals and potatoes. Sugary carbohydrates include less time sitting still! biscuits, sweets, chocolate, jams, and sugary drinks. Know your condition Blood Glucose Targets When you fnd out you have diabetes, you should be able to see a dietitian. There are many education Some people with Type 2 diabetes have a blood glucose groups specifc to learning about Type 2 diabetes to monitor to check blood glucose levels. Most people visit their GP or practice nurse who checks your HbA1c at help you manage your condition or you could see a least once a year. HbA1c is your average blood glucose dietitian on your own. Ask your GP surgery what is levels over the past three months. available in your area. The ideal HbA1c is between 48–58mmol/mol but a different target depending on your age, lifestyle and Summary other medical conditions may be set. Ask what yours is. Type 2 diabetes is a condition where your blood glucose is too high due to lack of insulin and/or Fruit and milk also contain natural sugars. insulin resistance. It is important to have good blood All types of carbohydrate will increase your blood glucose control to reduce the risk of complications. glucose level. Many people fnd it useful to spread If overweight, losing weight is the most important carbohydrate throughout the day to keep their blood thing you can do. Working with a dietitian will help glucose levels stable. You may need to reduce the you identify the changes in lifestyle, diet and physical quantity of carbohydrate in your diet to help control activity you can achieve. your blood glucose levels. A lower carbohydrate diet Further information: Food Fact Sheets on other could be an option for you but talk to a healthcare topics including Type 1 Diabetes, and Healthy Eating professional frst, preferably a dietitian, as it may not are available at www.bda.uk.com be suitable or your medication may need adjusting. This Food Factsheet is a public service of The British Dietetic Association (BDA) intended for information only.
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