There are 10 simple food swaps to help prevent or reverse type 2 diabetes

19 November 2023 , 08:57

894 0

These are the best foods to switch to to avoid diabetes (Image: Getty Images)

Scientists say there are more things we can do to prevent type 2 diabetes - or even reverse the condition.

An estimated 4.3million Brits live with the disease, which affects our body's ability to process sugar in our diets through insulin production. While Diabetes UK says we don't need to be cutting out any food when managing the condition, but instead eat in moderation.

The condition has long been associated with obesity and poor diets, and eating healthily is crucial to preventing a diagnosis. According to the charity: "The key is to plan for your favourite snacks, so they fit into your overall healthy diet, and to watch your portion sizes.”

Karen Poole, head of healthy and sustainable diets at Tesco, said: “Living with obesity is the most significant risk factor for type 2 diabetes. Our advice, along with Diabetes UK, is to manage your risk by having a healthy, balanced diet, following the NHS Eatwell Guide.” Here are some swaps you can adopt to make a healthier lifestyle choice.

Cereal to porridge

Boxes of Sugar Puffs, Frosties and Crunchy Nut may be a vastly more exciting choice to wake up to than porridge oats, but they're also an easy way to send blood sugar levels soaring then crashing later in the day. For a healthier sweet hit, Karen suggests topping bowls with berries or peanut butter. Oats are also much cheaper than boxes of cereal and are much better for your digestive system - and the environment, too.

Teachers, civil servants and train drivers walk out in biggest strike in decade

“If you’ve got no time to cook porridge in the morning, then prep overnight oats,” she said. Oats will soak up milk or water if refrigerated overnight.

Cereal bar to a banana

Another sugary hit which will send you crashing before your day's really gotten started. Despite being mistaken for a healthy snack, many cereal bars are loaded with sugar and will just have you hungry again in no time.

“A banana is the perfect pre-packed product to take out with you," said Karen. "Have it with some nuts for protein and fibre – just check the serving size on the packet.”

White bread to wholemeal

This one's hardly a secret - as tempting as soft white bread can be for your sandwiches, it's also incredibly starchy and the body breaks it down quickly into sugar. Wholemeal carbs take longer to digest, leaving people feeling fuller for longer. It's also a good source of fibre which is crucial for preventing type 2 diabetes.

Chocolate bar to a piece of fruit

It turns out our parents had a point saying "there's fruit at home" when we'd ask for chocolate. As delicious as a bar of Dairy Milk is, it's not so great as an everyday snack. Switching that KitKat to an apple or some grapes in your lunch is a much better way of preventing diabetes. Karen said: “If you’re looking for a sweet kick, a crunchy apple is a great alternative.”

Minced beef to lentils

We all know by know that too much red meat isn't great for the planet or our health - so when it comes to dishes like spaghetti Bolognese and lasagne, using green lentils instead is much better for our health, the planet and at 65p compared to £3.50 - our wallets too. Karen said: “You can replace the mince with canned lentils in water, which adds fibre and also saves money.”

Chicken curry to veggie curry

Pulses such as chickpeas taste great in a curry and are much better for our health and waistline, too. As they're packed with fibre, dieticians recommend them for keeping blood sugars down and preventing diabetes.

Karen said: “I have a bag of mixed frozen veg in my freezer so can just chuck in a handful, reducing any waste from fresh veg. You can also swap white rice for wholegrain.”

Biscuits to yoghurt

We all love a chocolate digestive or custard cream with a cup of tea, but again it's no secret they're packed with sugar. Pots of yoghurt are much healthier for our pancreas - make sure to switch to full fat Greek yoghurts however, as the diet pots are often packed with sweeteners and are more processed. Karen added: “There is a strong connection between eating fermented products [like yoghurt] and managing diabetes risk.”

Crisps to handfuls of popcorn or nuts

They're a British lunchtime staple but, despite being a savoury snack, crisps also contain sugar alongside the high amounts of saturated fat. Bags of popcorn are much lighter and contain fibre, while nuts are far more filling provided they are in modest portions. Karen said: “You get extra fibre and less saturated fat with popcorn – but not the toffee kind.”