Close Menu
  • News
  • Home
  • In Profile
  • Finance
  • Legal
  • Technology
  • Events
  • Features
  • Wellbeing & Mental Health
  • Marketing
  • HR & Recruitment
  • About
  • Advertise
  • Events Calendar
  • Business Wall
  • Subscribe
  • Contact
  • 0843 289 4634
X (Twitter) LinkedIn YouTube
Trending
  • SMEs say funding is vital – so why are a third not applying?
  • The CEO of Nothing. Why You Should Avoid ‘Gurus’
  • Can an ex-employee be silenced by an NDA in 2025?
  • E-Invoicing: The Lifeline UK Small Businesses Can’t Afford to Ignore
  • Social care experts launch an online marketplace to disrupt a sector in crisis.
  • Are SMEs getting better at embracing good cybersecurity practices?
  • Universities partner with Made Smarter to deliver fast-track digital leadership programme for SME manufacturers
  • How can smaller businesses use tech to level the playing field?
X (Twitter) LinkedIn YouTube
SME Today
  • About
  • Advertise
  • Events Calendar
  • Business Wall
  • Subscribe
  • Contact
  • 0843 289 4634
  • News
  • Home
  • In Profile
  • Finance
  • Legal
  • Technology
  • Events
  • Features
  • Wellbeing
  • Marketing
  • HR & Recruitment
SME Today
  • About
  • Advertise
  • Events Calendar
  • Business Wall
  • Subscribe
  • Contact
  • 0843 289 4634
  • Twitter
  • LinkedIn
  • YouTube
  • RSS
You are at:Home»Features»Top 10 Tips to reduce risk of (Type 2) Diabetes
preventing diabetes

Top 10 Tips to reduce risk of (Type 2) Diabetes

0
Posted By sme-admin on June 15, 2021 Features, Food and Drink, Wellbeing & Mental Health

As the UK marks Diabetes Week 2021 nutritional therapist Caroline Peyton has some tips to support those living with Type 2 diabetes (T2D), which makes up 90 per cent of those who have the condition.

Across the UK there are an estimated 4.7 million people living with diabetes and those with Type 2 make up the majority. It’s often known as a ‘lifestyle’ disease and it cannot be cured.

Caroline Peyton- Professional Nutritionist
Caroline is a Professional Nutritionist, Naturopath based in Wiltshire.

Qualified nutritional therapist Caroline Peyton, who runs clinics in Swindon, The Cotswolds and online, said: “Through changes to lifestyle it is possible to put T2D into remission, keep blood glucose levels a healthy level and avoid the need for medication.

“Make no mistake, this is a serious condition where the pancreas is unable to produce sufficient insulin (hormone) to enable glucose to be carried into cells where it is used to create energy. This leaves blood glucose levels dangerously high and if left untreated can seriously damage parts of your body.”

Increasingly people are now being told they have ‘prediabetes’ – when higher levels of glucose are detected in the bloodstream which are not high enough yet for a diabetes diagnosis.

Caroline, who is also a qualified naturopath, said: “One myth is that prediabetes is directly related to weight – that’s not the case. Thinner people can still have the condition however it’s more common for overweight people to be affected so it’s a risk factor.”

There are ten lifestyle steps you can take to help avoid developing diabetes and if you have diabetes, to help you manage it (in conjunction with advice and support from your GP).

1.     Avoid eating starchy carbohydrates (pasta, bread, rice, potatoes) without an accompanying portion of protein foods and a little fat. Protein foods are meat, fish, eggs, nuts, seeds, tofu, lentils, pulses. Fats are nuts, seeds, oily fish, avocados, olive oil. The protein and fat slows the speed at which the sugar is passed into the bloodstream.

2.    Reduce the size of your starchy carbohydrate portions to only 20% of your plate and ask: do I need it at all? It is not a necessity with every meal.

3.    Try to limit refined white grains and choose wholegrains instead. This includes white bread, white rice, white pasta, crackers, pies, pizza. There is no nutritional goodness in refined grains yet there is a massive hit of sugar.
Obviously biscuits, cakes, puddings and confectionary should be a very occasional treat.

4.    Increase portions of non-starchy vegetables. This are mostly above ground ones (not potatoes, parsnips, swede though do include carrots). These are fibre rich slowing the speed at which sugars are released from
carbohydrates. Starchy ones contain a lot of sugar. Aim for plenty of colours and types. Your plate should be almost half vegetables!

5.    Avoid snacking including fruit. Snacking is one of the biggest contributors to constantly surging blood sugar levels. Aim to eat three balanced meals a day containing protein, good fats and lots of vegetables to
keep you full between meals.

6.    Eat just two pieces of fruit a day. When aiming for “five a day” most of this should be from vegetables. Fruit is very sugary and starchy. Bananas, grapes and tropical fruits like mango are very sweet. Choose berries and non-
sweet small apples or pears.

7.     Always have a portion of protein and fat with your fruit. Don’t reach for a banana thinking it is a healthy option (too much starch). Choose a small apple together with a few non-salted nuts for example.

8.    Reduce consumption of simulants like tea and coffee to three a day. These stimulate the release of adrenaline which causes glucose to be released into the blood stream. It is a stress response we don’t need and adds
to rising blood sugar levels.

9.    Stay well hydrated with water, very diluted cordials and herbal and fruit teas. You should consume two litres a day. Research has shown a link between poor glucose tolerance and dehydration. And ask yourself are you
hungry or actually thirsty?

10. Keep moving! Even if you partake in more intensive exercise, one hour of exercise cannot undo ten hours of sitting. It’s essential to keep moving throughout the day. It helps glucose utilisation and much more. Stand up and walk around, do some stretching, climb the stairs. Do gardening, walking, yoga in small bursts throughout the day rather than in one stint once a day.

Diabetes Week is organised and promoted by Diabetes UK. This year’s theme is #diabetesstories to encourage people to share their experience of living with diabetes. To find out more visit https://www.diabetes.org.uk To find out more about Caroline visit https://www.peytonprinciples.com

Share. Facebook Twitter Pinterest LinkedIn Tumblr Email

Related Posts

The CEO of Nothing. Why You Should Avoid ‘Gurus’

The Digital Trap: Why Cancelling Online Subscriptions Is Still Needlessly Difficult in the UK

Gary parsons champions face equality and mental health in leadership after transformative tv experience

Comments are closed.

Follow SME Today on Linkedin and share all the topics you find interesting
Invest in your pension

The Newsletter

Join our mailing list for the best SME stories, handpicked and delivered direct to your inbox every two weeks!

Sign Up
Events Calendar
    • Marketing
    May 6, 2025

    Why WordPress Remains One of the Best Website Platforms for Entrepreneurs

    May 1, 2025

    New initiative offers UK small businesses rare opportunity to secure national TV advertising with Channel 4 worth £300,000

    • Finance
    May 16, 2025

    SMEs say funding is vital – so why are a third not applying?

    May 15, 2025

    E-Invoicing: The Lifeline UK Small Businesses Can’t Afford to Ignore

    • Health & Safety
    January 29, 2025

    UK takeaways guilty of shocking hygiene failures:

    December 18, 2024

    Comment on Covid Corruption Commissioner Investigation

    • Events
    November 19, 2024

    Seventeenth Global Entrepreneurship Week (GEW)

    October 22, 2024

    Winners Announced for Sheffield Business Awards 2024

    • Community
    May 14, 2025

    Social care experts launch an online marketplace to disrupt a sector in crisis.

    May 1, 2025

    A Marathon Effort: Managing Director Raises Over £4,000 for Charity

    • Food & Drink
    April 16, 2025

    Cutting Down on Business Costs in Your Cafe

    April 15, 2025

    Allergy Awareness Advocate Julianne Ponan MBE To Address Gousto   

    • Books
    April 24, 2025

    Values-Driven Professionalism: A Path to Client Loyalty

    December 2, 2024

    Banish the banshee boss: how to lead without fear – addressing the issue of fear-based management and how NOT to be this manager

    About

    SME Today is published by the same team who deliver The Great British Expos’. We have been organising various corporate events for the last 10 years, with a strong track record of producing well managed and attended business events across the UK.

    Join Our Mailing List

    Receive the latest news and updates from SMEToday.
    Read our Latest Newsletter:


    Sign Up
    X (Twitter) YouTube LinkedIn
    Most Recent Posts
    May 16, 2025

    SMEs say funding is vital – so why are a third not applying?

    May 16, 2025

    The CEO of Nothing. Why You Should Avoid ‘Gurus’

    May 15, 2025

    Can an ex-employee be silenced by an NDA in 2025?

    May 15, 2025

    E-Invoicing: The Lifeline UK Small Businesses Can’t Afford to Ignore

    May 14, 2025

    Social care experts launch an online marketplace to disrupt a sector in crisis.

    Categories
    • Books
    • Community & Charity
    • Education and Training
    • Environment
    • Events
    • Features
    • Finance
    • Food and Drink
    • Health & Safety
    • HR & Recruitment
    • In Profile
    • Legal
    • Marketing
    • News
    • Property & Development
    • Sponsored Content
    • Technology
    • Transport & Tourism
    • Wellbeing & Mental Health

    Copyright © 2020 SME Today.

    • ABOUT SME TODAY: THE GO TO RESOURCE FOR UK BUSINESSES
    • Privacy
    • Contact
    Copyright © 2025 SME Today.
    • ABOUT SME TODAY: THE GO TO RESOURCE FOR UK BUSINESSES
    • Privacy
    • Contact

    Type above and press Enter to search. Press Esc to cancel.