Type 2 diabetes is a condition in which a person has too much sugar in their blood. High blood sugar can be dangerous, as if left untreated it can lead to complications with the heart, eyes, nerves, feet and kidneys. The most obvious way to lower blood sugar levels is to cut down on the amount of sugar you consume. However, this isn’t always as easy as it seems, as sugar can often be hidden in large quantities in certain foods without you realising.
Most people are aware cakes and chocolate are high in sugar, but some foods which are appear healthy can also contain a lot of sugar.
One common example of this is some breakfast cereals. Many types of cereals are marketed as being healthy, but can actually be high in both sugar and fat.
“Although the packaging may make some cereals – like granola and cereal clusters – appear healthy, they are often full of sugar and fat,” warns Diabetes UK.
It’s also important for people with diabetes to cut down on the amount of fat consumed, as eating too much fat can lead to a whole host of health problems.
Eating too much fat most obviously leads to weight gain, and being overweight increases the risk of diabetes-associated complications.
Being overweight also raises the risk of developing type 2 diabetes in the first place.
In addition, eating too much saturated fat can lead to high cholesterol and heart problems, which people with diabetes are already at risk of.
Instead of eating sugary granola and cereal clusters for breakfast, Diabetes UK advises swapping them for porridge, wheat biscuits, shredded wheat or muesli.
Porridge is made from oats, which contain a type of fibre called beta glucan.
Beta glucan can be good for the heart as it binds to cholesterol in the intestines and stops it from being absorbed into the blood.
Plain porridge oats don’t contain sugar and are low in fat. They can also be very filling, eliminating the need to snack after breakfast.
Some porridge products can, however, contain added sugar, honey, golden syrup or cocoa powder, so try to avoid these.
Plain wheat biscuits, shredded wheat and muesli also contain no sugar and are low in fat. Some varieties may contain added sugar or honey, so again avoid these.
If you need a touch of sweetness to your breakfast, add chopped fruit instead of sugar or sweetener.
If you prefer a slice of toast for breakfast, opt for wholegrain bread over white bread, and replace jam with pure fruit spread or mashed banana.
Avoid croissants, pastries and muffins, which are very high in fat and sugar.
“A healthy, satisfying breakfast can make a big difference. But some traditional breakfast foods are packed with sugar and fats,” said Diabetes UK.
