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I'm type 2 diabetic,what are the best low carb foods to eat?
I work in a warehouse and I'm on the go all day, I am also type 2 diabetic which is why I want to loose weight. Which foods will keep me feeling full and give me protein, but are low in carbs?
Our expert says...
Eating the right types of foods when you're Type 2 Diabetic is really important - and as you have an active job, getting the balance right is essential too.
You don't need to have a low carb diet when you're Diabetic - carbohydrate is an important part of the diet, especially when you're active and need to keep going all day. The thing to remember is that the type of carbs that you choose can have an influence over your blood sugar readings. Choose more complex carbohydrates - so wholemeal bread, wholegrain breakfast cereals, brown rice, wholemeal pasta rather than the simpler carbohydrates that you find in biscuits, cakes, chocolate etc.
Over the course of the day you should try and split your calories to reflect your activity. We would normally suggest you have:-
Breakfast - 20% of your calorie allowance (approx. 500 cals for you)
Lunch - 30% (approx. 700 cals for you)
Dinner - 30% (approx. 700 cals for you)
Snacks - 20% (split into 2 10% portions - approx. 250 cals each for you)
Some ideas of foods you could try which are rich in protein and complex carbs to keep you going might be:-
Breakfast
Poached egg on wholemeal toast
Grilled bacon sandwich on granary bread
Shredded Wheat with milk, a banana
2 slices of wholemeal toast with low fat spread, a little peanut butter
Low fat yogurt, fruit, granola cereal
Grilled 'fry up' - low fat sausage, grilled bacon, poached egg, beans, grilled mushrooms, tomatoes
Lunch
Grilled chicken salad
Tuna pitta with salad
Ham and low fat cheese toastie on wholemeal bread
Wholemeal pasta salad with chicken and sweetcorn
Jacket potato with veggie chilli topping
Dinner
Grilled chicken/ fish/ steak
Jacket potatoes
Lots of veggies/ salad
Chicken stir fry with wholemeal noodles
Homemade chicken curry with low fat sauce and basmati rice
Snacks
Babybel cheese
Slices of ham
Veggie sticks with hummus
Snack pack of cereal
Ryvita crackers with low fat cheese
Any fruits
Digestive biscuits
Stick to the basic principle of having a protein, complex carbohydrate and fruit/ veg at every meal - add in dairy foods, and some treat foods too to make up your overall diet.
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