Right now, the UK is facing a diabetes epidemic, with the number of people living with the condition now over 4 million (source). In this article, we talk about what is a healthy diet, especially if you’re a diabetic along with an alternative way of cooking your fried food.

Diabetes occurs when the pancreas no longer provides enough insulin for the body to make glucose. What little insulin is produced can no longer be recognised by cells. To control your diabetes symptoms, you need to maintain an appropriate diet consumed during the day to stabilise fluctuations of blood sugar.

How to improve your diet and health

Carbs (Carbohydrates)

Carbohydrates start the production of insulin. High-glycemic foods like white rice, flour, pasta, potatoes and carrots are converted into blood sugar, which makes insulin levels rapidly rise and fall. To maintain better insulin production, eat low glycemic foods and low starch vegetables. Broccoli, green beans, asparagus, cranberries and blueberries can be made to a variety of dishes. Choose complex carbohydrates for your diet like whole wheat bread, brown rice and wheat pasta. Keep in mind that carbohydrates are fuel for the body, so you do not want to cut them completely for your diabetes diet.


Fibre is very important for controlling levels of blood sugar, as it has slow hypoglycemic reactions. The American Diabetes Association recommends that people eat between 25 to 50 grams of fibre per day. Fibre’s ability to slow down the effect of carbohydrates on blood sugar has made it very beneficial to diabetic. Similarly, fibre has the ability to keep you feeling satiated for longer. There are two types of fibre:

  • Soluble
  • Insoluble

Soluble fibre help to maintain one’s blood glucose levels. You can find soluble fibre in strawberries, nuts, oatmeal, seeds, lentils, beans and apples. Insoluble fibre help flush out poisons and cleanse the digestive system. You can get this type of fibre throughout wheat cous cous, whole grain bread and whole grains of cereals. Choose between both of these categories to help reduce the blood sugar surges and clear the body of waste.

A Diabetes Diet

Eat five small meals during the day to keep blood sugar from dipping. Always carry a snack that combines protein and fibre like biscuits and cheese or nuts and dried fruits. Refrain from eating sweets, processed foods, fried foods or food feta. Limit your amount of alcohol and caffeine. Step on a comfortable exercise plan, but keep it on an achievable plan or you may be tempted to give up. Begin to read the food ingredient labels to avoid sugar. Experiment with different recipes and check out a series of spices that can easily make you forget about fried processed foods. Take control of your diabetes and find a healthy diet that is right for you.

Air Frying – The Answer to Healthier Cooking?

Avoid deep fat frying your food but instead opt for an health air fryer which use a fraction of cooking oil. There are many models available on the market – see a range of health fryer reviews at https://www.healthfryers.com. If you have a family to cook for, then take a look at the Tefal ActiFry 2 in 1 which offers the most cooking versatility.