The bad news for people looking for magical diabetes diets to control their condition is that they don’t really exist. Of course there are diet plans that diabetics can follow to control their weight and blood sugar, but these are nutritionally very similar to the diet that any person should follow to remain healthy. The difference is that diabetes diets are necessary to control a disease that can prove fatal, whereas a similar diet for a non diabetic is only intended to maintain a healthy lifestyle.

- The purpose of diabetes diets

Diabetes diets, or meal plans designed specifically with diabetics in mind, have four main aims. The first of these is to maintain a healthy weight, which makes diabetes easier to control. Two other aims of diabetes diets are to limit the intake of saturated fat, and increase the intake of high fibre foods. The final goal of diabetes diets is to incorporate foods with a low glycaemic index.

- Diabetes diets help to maintain a healthy weight

Maintaining a healthy weight is crucial for diabetics as being overweight makes blood sugar much harder to control. This is because excess fat, particularly around the waist, makes it hard for the body to use insulin efficiently. Reducing their weight to a healthy level can benefit diabetics in other ways too. It can reduce their risk of heart disease, improve their mobility, reduce damage to their joints, relieve stress and tiredness and build up their confidence.

- Saturated fat intake is limited in diabetes diets

Saturated fat is the main dietary cause of high blood cholesterol, and diabetics should ensure their diet does not include too much saturated fat or their bodies will not be able to use insulin efficiently. The main sources of saturated fats are animal, and some plant products.

- Saturated-fat containing animal products to avoid include:

• Beef and beef fat

• Veal lamb and pork

• Lard

• Poultry fat

• Cream, milk, butter and cheese

- Saturated-fat containing plant products to avoid include:

• Coconut and coconut oil

• Palm oil and palm kernel oil

• Cocoa butter

- Diabetes diets are high in fibre

Diabetics should include high fibre foods in their diets. These types of food release sugar more slowly into the blood stream, making blood sugar levels easier to control. The amount of fibre in foods such as cereals often depends very much on how much the food has been processed. Fibre, as well as vitamins and minerals are lost when the outer layer of the grain is stripped away, so as a rule unprocessed foods are a healthier, higher fibre option.

- The following foods are all good sources of dietary fibre to be included in diabetes diets:

• Wholemeal and granary breads

• Wholemeal flour

• Wholegrain breakfast cereals such as bran flakes

• Wholemeal pasta and brown rice

• Fresh fruit and vegetables, especially when skins are eaten as well

• Potatoes cooked in their skins

• Nuts and seeds

• Beans, peas and lentils

- Low glycaemic index foods should form part of diabetes diets

The fourth aim of diabetes diets is to eat foods that have a low glycaemic index. Generally people who eat foods with a low glycaemic index have lower total body fat levels, and these foods have a reduced impact on blood sugar levels so they make diabetes easier to control. The types of foods with a low glycaemic index include fruits, vegetables, whole grains and legumes.

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