Wow, got this message from Nicola last week:
And just shows the power of nutrition and exercise.
Thing is though..
People often think there is ONE secret to achieving results like this.
In fact, when I was working in the NHS delivering education programmes for people diagnosed with Type 2 Diabetes, some of the questions often asked were:
“What are the best foods to avoid diabetes?”
“Do you have any diabetic friendly recipes?”
Often, this has come about from reading conflicting stuff on websites, usually about carbs and sugar causing Type 2 diabetes.
But here’s a quick summary of the important MYTHS you need to know about diet and Type 2 diabetes
(DISCLAIMER: this is providing you are not on medication that puts you at risk of going low with your blood sugar levels (a hypo) as you will need to speak to your GP / nurse about adjusting medication before dietary changes):
1) “ONLY eat slow digesting, low GI foods if you have diabetes”
^^^ you might often hear of studies where they look at how single foods raise your blood sugar. We eat meals, not foods. So, when you combine carbs with fibre (veggies) and some protein (say lean meats, eggs, yogurt etc), this lowers how quickly your blood sugar goes up…
So, essentially, looking for low GI foods is not THE ONE secret to lowering your blood sugar levels (this does depend on the medications you may be on). It may have SOME difference, but I see people get so overly into this, they miss the forest for the trees (is that the saying?).
2) “Don’t eat carbs if you have diabetes” –
This often comes from the Daily Mail (and others) glorifying studies into extreme headlines based on a study showing that SLIGHTLY lowering carbs may help.
Why? Because it might help you lower calories.
The average person eats 47% carbs in their diet. These studies gave people less than 40%. This is just a slight change. It’s not extreme. It’s not zero carbs.
And shows that you don’t have to go cold turkey (and in fact, for some, going cold turkey can make things worse…making you crave more carbs..).
That said, a LOW carb diet is STILL a useful strategy if this works for you…
3) “Eat little and often if you have diabetes” –
People often say that this prevents hunger as lower blood sugar levels cause hunger. This is actually not true.
And for some people, creating a calorie deficit and losing fat is EASIER if they eat fewer meals, and even FEWER CALORIES not just in terms of the fact you don’t have to think about food all day, but because they can eat the foods they love at these meals rather than snacking like a pigeon…
And what’s more?
A low calorie diet has even been shown to put Type 2 diabetes into remission.
Providing you can stick to it, of course.
Which often depends on a few things according to the research:
- The level of support you have behind you, helping you get through the obstacles that come
- The stage in your life that you are in – how important is this to you right now?
There’s no magic trick. It’s about creating a calorie deficit and losing fat.
However you do this…Is the right diet for you, be it through that 600–1000 calorie meal replacement shake diet that has been shown to help
a more steady approach that helps you lose fat and create long-lasting habits that help you keep you fat off.
Either way, you have to do what works for you 🙂
Just like Nicola did.
Who basically did a mixture of the above…
If you’d like to join Nicola and co on our next 28 Day Kickstart
Just message me with ‘Kickstart’ and I will get you the details
Matt ‘myth busting’ Fruci