Definition
The goal of the Hyperinsulinaemia Diet is to provide advice on measures that can be taken by people with Type 2 diabetes to control their weight as well as improve their insulin sensitivity, blood glucose levels and blood fat levels. Around 90% of people diagnosed with this form of diabetes are overweight. For these people, weight loss usually means better control over blood glucose levels by increasing the body’s ability to respond to insulin. Eating sensibly and keeping active are the keys to successful weight loss.
It is important to have regular meetings with your Dietitian or Doctor, as they can provide support and encouragement as you attain your weight loss and other dietary goals.
Diet should be high in
- FIBRE . A high intake of soluble dietary fibre (25 grams per day) and insoluble fibre (25 grams per day) improves blood glucose control, reduces insulin levels and decreases fat levels in people with Type 2 diabetes.
Diet should be moderate in
- PROTEIN. Most people need about 20% of their daily calories as protein. Try to choose low-fat sources of protein such as fish, lean meat and legumes (e.g. soy beans and lentils).
- COMPLEX CARBOHYDRATES. People with diabetes should try to eat foods with a low glycaemic index (GI). This simply means foods that contain carbohydrates that are released slowly into the bloodstream, thus causing small responses in blood glucose levels. Foods with a low GI include wholegrain bread, oats, certain high-fibre breakfast cereals, pasta, barley, legumes, starchy vegetables like corn and sweet potato and milk products.
Diet should be low in
- SATURATED FAT AND CHOLESTEROL. Too much saturated fat or cholesterol in the diet increases the chances of developing cardiovascular diseases and people with Type 2 diabetes are at greater risk of these conditions. Reduce your fat intake by choosing lean cuts of meat and removing any extra fat; eating more fish and chicken (remove the chicken skin, though) in place of beef, lamb and pork; using margarines containing polyunsaturated fats rather than butter; choosing low-fat dairy products and limiting the number of eggs you eat to no more than three per week. Avoid take-away foods that are crumbed or fried in batter or have creamy sauces.
- ALCOHOL . Alcohol affects blood glucose levels so can interfere with effective diabetes control. Do not drink on an empty stomach as this causes alcohol to be absorbed very quickly. If you have well-controlled diabetes, you may be able to have one or two drinks with a meal, but be sure to check your blood glucose levels to see how alcohol affects you.
- SIMPLE CARBOHYDRATES. It was once thought that ‘simple’ sugars such as table sugar (sucrose) caused blood glucose levels to rise much more sharply than ‘complex’ carbohydrates such as the starch in potatoes and bread. This is not the case, so it is safe for type 2 diabetics to consume small amounts of simple carbohydrates. Just remember that sugar does count as one of your carbohydrates, so if you decide to eat any sugary food, be sure to substitute this for another type of carbohydrate. Sugar-rich products include cakes, honey, soft drinks, biscuits, chocolate and other confectionery. Artificial sweeteners are an excellent way for Type 2 diabetics to flavour food and although they taste sweet, they have very few calories and do not affect blood glucose levels. This means that they do not have to be substituted for other carbohydrates in the diet. Examples of artificial sweeteners include saccharin and aspartame.
Sample meal plan
The sample meal plan provides some tasty recipe ideas. Contact your local diabetes association for advice on where to buy the best recipe books for healthy cooking for Type 2 diabetes.
Breakfast
- Californian Smoothie
- 1 cup skim milk
- 1 cup diced fruit
- 2 tsp honey
- 2 tsp wheat germ
- 6 large ice cubes
- Blend until thick and smooth. Makes two servings.
Lunch
Broccoli with Sun Dried Tomatoes and Pine Nuts
- 700 grams broccoli
- 2 tsp olive oil
- 1/2 cup diced red onion
- 10 sun dried tomatoes, rehydrated
- 1/2 cup low fat, low sodium chicken broth
- 1 tbsp fresh lemon juice
- 1/4 cup toasted pine nuts
Separate the broccoli into florets then peel and slice the stems finely. Fill a large pot with water and bring to the boil. Add the broccoli and blanch for around 2 minutes. Drain broccoli and rinse with cold water. Heat oil in a pan over medium heat. Add red onion and saute for 5 minutes. Dice sun dried tomatoes and add to pan. Add lemon juice and broccoli and stir well. Place in serving bowl and top with toasted pine nuts. Makes 6 servings (serving size = 1/2 cup), total calories/serve=95, contains 10 g carbohydrate, 3 g sugars, 1 g saturated fat, no cholesterol , 4 g dietary fibre .
Dinner
Crispy, Crunchy, Fried Chicken
- 2.2 pounds chicken pieces
- 2/3 cup plain flour
- pinch salt
- fresh, ground pepper
- herbs to taste
- 2 tbsp cold pressed vegetable oil
- 2 cups bread crumbs
- low fat buttermilk
Remove skin from chicken pieces. Roll the pieces in some flour mixed with a small amount of salt and some fresh, ground pepper. Dip the pieces into low fat buttermilk. This helps the chicken retain its juices during cooking. Coat the chicken well with fresh breadcrumbs. Add paprika, finely minced parsley, dry sage or thyme to the breadcrumbs for flavour if desired. Heat frypan over medium heat and add 1-2 tbsp cold pressed vegetable oil . Sear the chicken pieces on both sides (total frying time about 8 minutes) until golden brown. Place the pieces on a baking sheet and transfer to a 425 degree Fahrenheit oven. Bake for about 25 minutes. Serve with fresh salad with low fat dressings. 1 serving = 2 chicken pieces.
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