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As lunchtime approaches – as it will tomorrow, and the day after, and the day after that – be mindful of the food choices you make. It could spike your blood sugar levels.
High blood sugar typically doesn’t cause symptoms until levels reach more than 200mg/dL, certified Medical News Today.
This is why it’s essential for a person who has type 2 diabetes to monitor their blood sugar levels throughout the day.
This can be actioned with the use of a home glucose (i.e. sugar) monitor.
The first thing to be mindful of when it comes to lunch is that carbohydrates get broken down into sugar.
Eating too many carbohydrates can spoke blood sugar readings, especially “simple carbohydrates”.
Simple carbohydrates are “mainly made up of one kind of sugar”, which means the body is able to break down the carbohydrate fairly quickly.
An example of a simple carbohydrate is white bread – so that’s the first ingredient for the worst lunch idea for diabetes.
Diabetes UK urges diabetics to have a diet “low in fat”, as it’s very calorific.
Obesity is a pre-cursor for type 2 diabetes, which can also increase your risk of cardiovascular disease.
Having too much saturated fat in the diet can heighten’s a person’s risk of cardiovascular disease.
This is why the charity advises against too much saturated fat in your diet.
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Butter is an example of saturated fat, so buttering that white bread is a no-go.
Also high in saturated fat is meat products, such as bacon – so get any bacon sarnie off the lunchtime menu.
As well as being high in fat, bacon is also high in salt and carcinogens, attested Medical News Today.
Carcinogens are considered cancer-provoking, although they do not guarantee cancer will develop.
To top it off, single-sliced packaged cheese on top of a bacon sandwich isn’t a healthy choice.
Although cheese had a low glycemic index (GI), which means it won’t spike blood sugar levels, processed cheeses are best avoided.
High in salt, and saturated fat, it puts someone already at danger of cardiovascular disease at higher risk.
If this lunch is paired with a brew (tea or coffee) with full-fat milk and sugar, you’re putting your health in danger.
This doesn’t mean lunchtime needs to be bland if you have type 2 diabetes – far from it.
Swap white bread, butter, bacon and single-sliced package cheese for a high-fibre, whole wheat wrap, turkey, hummus, cucumber, tomatoes, feta cheese and olives.
Another alternative is eating wholegrain bread, spread with avocado, topped with lettuce and grilled vegetables.
The healthiest drink is water, but you can add a slice of lime or lemon to add a twist.
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