Key to controlling blood sugar levels for type 2 diabetics is keeping the weight off. I have steadily lost weight (in order to reach my ideal body mass index) by sticking to a very simple rule; eat breakfast, lunch and dinner.
I used to just grab a slice of toast and drink half a cup of tea before rushing for the train but now I get up half hour earlier in order to cook some porridge† seasoned with cinnamon or nutmeg and drink herbal tea or black coffee. I then walk to the station rather than taking the bus (taking 20 minutes, half the time going up a steep hill) , which gets my body burning carbohydrates, so that by the time I get to work I actually feel energized and not hungry until lunchtime.
† My recipe for porridge: 5 tablespoons of whole oats, 1½ cups of water; simmer for 5 to 10 minutes (no sugar, no milk, no sweeteners needed).
- I keep blueberries frozen as I only have them about once a week as an extra treat and limit myself to a teaspoon or two with a meal. They defrost and can be eaten with yogurt or can be cooked pretty normally.
- Fresh strawberries are a good option though you only need to add one or two (chopped) to give a strong flavour to the porridge.
- Cinnamon is recommended for diabetics as various studies have shown half a teaspoon a day may reduce blood glucose (but please don't be ripped off by pharmaceutical companies selling it to you in pill form).
- Note: add berries in preference to raisins or dried fruit of any kind as they are very high in sugar, as for honey it is sugar.
- I keep blueberries frozen as I only have them about once a week as an extra treat and limit myself to a teaspoon or two with a meal. They defrost and can be eaten with yogurt or can be cooked pretty normally.
- Fresh strawberries are a good option though you only need to add one or two (chopped) to give a strong flavour to the porridge.
- Cinnamon is recommended for diabetics as various studies have shown half a teaspoon a day may reduce blood glucose (but please don't be ripped off by pharmaceutical companies selling it to you in pill form).
- Note: add berries in preference to raisins or dried fruit of any kind as they are very high in sugar, as for honey it is sugar.
I was switched onto porridge by reading the story of a 100 year old man who has it every day, and also the fact that when you read through the sugar content of most processed cereals they have a surprising amount of added sugar (while natural oats have a fair amount of carbohydrate (49%) but they have no sugar so at least your system has to process the food and releases sugar more slowly). I was particularly surprised by Special K which is 17% sugar and 80% carbohydrates but is marketed as a diet product as it is fat free; shame on them.
