6 ways to reduce your risk of diabetes

There are currently around 3.9 million people in the UK with diabetes. 90% of these have type 2 diabetes. Sara McKenzie, Diabetes Specialist Dietitian, gave us her advice on reducing your risks and living well with the condition.

Anyone can get type 2 diabetes, and some of the risk factors such as age, ethnic background or family history can’t be changed. The good news is that around 80% of cases of type 2 diabetes can be prevented or delayed by maintaining a healthy weight, eating well and being active. 

If you have been diagnosed with type 2 diabetes, it is important to make changes to your lifestyle, diet, and activity levels. This will help to control your blood glucose levels and reduce the risk of diabetes causing you problems, now and in the future.

If you don’t have type 2 diabetes, making changes now can reduce your risk of developing it.

Here are our top tips:

1. Eat regular meals

Avoid skipping meals to help you manage your hunger and avoid overeating.

2. Include some carbohydrates

Carbohydrates are used for energy, so include some in your diet every day. However, it is important to choose the right type and amount. Try to include wholegrain options and those that are more slowly absorbed (have a lower glycaemic index), such as multigrain or granary bread, oat and bran based cereals, sweet potatoes, pasta and basmati rice.

Other good choices of foods which contain carbohydrates include fruit and vegetables, pulses, wholegrain starchy foods and some dairy foods. Aim for a fist size of carbohydrate as a portion guide.

3. Eat less fat

Most of us know that reducing our fat intake helps with weight loss. Focus on reducing saturated fats such as butter, cheese, processed meat and pastry, which are linked to increasing cholesterol.

4. Try to eat five a day

Fruit and vegetables will give your body the vitamins, minerals and fibre it needs. Aim for at least 5 a day and try to have a variety. A portion is:

• three heaped tablespoons of vegetables

• one piece of fruit like a banana or an apple

• a handful of grapes

• a tablespoon of dried fruit

5. Cut back on sugar

Having diabetes, or aiming to reduce your risk of type 2 diabetes, doesn’t mean you need to eat a completely sugar-free diet – but don’t over-do it. Here are some easy ways to cut back on your sugar intake:

• Choose sugar-free, diet or no-added sugar drinks
• Buy canned fruit in juice, not in syrup
• Cut out the sugar in your tea or coffee 
• Read food labels and reduce your intake of high sugar foods 
• Use sweeteners instead of sugar

6. Be more active

Increasing physical activity levels is important for weight loss and controlling blood glucose levels. Aim for at least 150 minutes of moderate intensity activity each week, such as walking, swimming or cycling. Moderate activity will will raise your heart rate and make you breathe faster and feel warmer.  

If you are diagnosed...educate yourself

The National Institute for Clinical Evidence (NICE) recommends that all people are offered structured education around the time of diagnosis.

DESMOND (Diabetes Education and Self-Management for Ongoing and Newly Diagnosed), is an NHS education programme for people with type 2 diabetes run by Nottinghamshire Healthcare. DESMOND runs as a small group of people with type 2 diabetes, and is a way of finding out more about managing your condition.

A dietitian can give you personalised dietary advice to help you manage your diabetes. They can give practical guidance to help you make healthy lifestyle and food choices.

Speak to your GP about being referred to DESMOND or being referred to a dietitian.