Experts have advised Brits on the foods to avoid to slash the risk of developing type 2 diabetes and manage prediabetes. During busy 21st century lifestyles, it can be tricky to eat healthily, and quick and easy foods can have a detrimental effect on health in the long term, including the development of type 2 diabetes.
Diabetes UK says: "There is no food you can’t eat if you want to prevent type 2 diabetes or help you manage prediabetes. It is a question of choosing healthier foods more often."
Sugary drinks and refined carbs
Diabetes UK advises swapping sugary drinks such as cola or lemonade for diet or no added sugar versions, checking nutrition labels for added sugar, and drinking water instead. It also suggests trying tea or coffee without sugar or with a low or no-calorie sweetener, and choosing semi-skimmed or skimmed milk, which have the same vitamins, minerals, calcium and protein as full fat. For dairy-free alternatives like oat or almond milk, it advises checking they are unsweetened.
Fruit juices and smoothies should be limited to one small glass (150ml) a day as they contain the type of sugar we need to cut down on. Matcha, frappe and bubble tea are highlighted as having lots of added sugar, with ordinary tea and Americano suggested as healthier alternatives.
Red meat and processed poultry
Experts say to go for 'brown' rather than 'white' carbs, with brown rice, wholemeal pasta, wholemeal bread and chapatis being healthier options than refined carbs like white bread, white rice, white pasta and chapatis made with white flour. Refined carbs increase blood sugar levels more quickly compared to wholegrain carbs.
Diabetes UK advises limiting or avoiding red and processed meats like bacon, ham, salami, pepperoni, canned meat such as corned beef, as well as sausages, pork, beef and lamb. Protein alternatives include pulses (such as kidney beans and chick peas), eggs, fish, chicken and turkey, unsalted nuts, and tofu and tempeh.
Experts also say to avoid processed chicken or turkey, which will have added ingredients such as salt, phosphates, preservatives and sugar.
