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2024
Before you make any changes to your diet, please speak to your healthcare team particularly if you are taking medication for your diabetes!
A low carb diet - What can I eat?
The first step is to familiarise yourself with what foods do and don’t contain carbs, as some foods have none (e.g. meat and fish), some have a small number of carbs (e.g. most vegetables), and others have high amounts (e.g. bread, pasta, rice and potatoes).
A low carb diet typically involves:
Fruit & Vegetables: Provide our body with an important source of vitamins, minerals and fibre. Go for vegetables that are grown above the ground as they contain less carbohydrate. Vegetables are extremely versatile on a low carb diet, and you can replace starchy foods such as pasta with butternut squash noodles or courgetti and white rice for cauliflower ‘rice’ and broccoli ‘couscous’.
Meat & fish: Protein is an important nutrient for the growth and repair of tissues inside the body. Increasing your intake of protein whilst reducing your intake of carbohydrates can help you feel fuller for longer whilst reducing your overall calorie intake. It’s still advised to go for lean proteins such as chicken, turkey and fish and to limit your intake of processed and red meat.
Nuts & seeds: Our body gets a lot of vitamins and minerals from nuts and seeds. They are also a healthy source of fat which is important for heart and brain health.
Dairy & eggs: Dairy is an important source of calcium which is essential for bone health. Try to stick to lower fat varieties, such as reduced-fat cheese or skimmed milk, and make sure you check food labels for sugar content as things like low-fat yoghurts can actually be high in sugar.
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