Type 2 Diabetes - Food tips and Recipes

[Melman Giraffe]

I've recently been diagnosed with Type 2 Diabetes along with high cholesterol.

I'm 3 weeks in and struggling with meal ideas apart for the usual grilled chicken with veggies or salad.

Does anyone have any quick tasty recipes/ideas for lunch and Dinner?

Tonight I'm having Chickpea curry with spinach and brown rice with a cooling dollop of low fat yogurt, brown pitta will replace the naan.

Share your tasty meal ideas

maybe some pictures?

thanks

[Mobile Chicane]

My go-to for office lunches was always an assortment of roasted vegetables, plus whatever protein I'd chuck in. You really can mix it up, according to the seasons / what you feel like, typically:

Winter - roasted sweet potatoes, beetroot, red onion, parsnips, swede, celeriac etc, with ginger, chilli, garlic and soy. Add to this chick peas, sausages, cooked chicken, salmon, smoked tofu, butter beans, cashew nuts etc.

Summer - roasted peppers, red onion, spring onions, aubergine, courgettes, green beans, asparagus etc, with olive oil and garlic, fresh herbs if you have them. Add to this proteins as above. All of this can be batch cooked in advance and assembled on the day with whatever else is to hand.

For the cholesterol element, I know that tofu is practically a dirty word around these parts, but there is tofu and tofu. This from Waitrose is absolutely delicious, and so it should be at £25/Kg. It's lovely in either of the vegetable mixes above:



Another superhero is Japanese togarashi seasoning. This adds flavour - to anything - without adding salt:

[21st Century Man]

Cut out carbs and sugars, do a bit of intermittent fasting, a bit of exercise and very soon you won't have diabetes or high cholesterol.

I have the t-shirt, and no hypertension either, I've dropped the meds and 33kgs too, in about 9 months.

For me it was easy. (It was so easy, that as a result I'm pretty contemptible of those that can't find the restraint or the discipline).

Apologies for not actually answering the OP's question, which was for meal ideas. Saying cut carbs and sugars isn't actually a meal suggestion I suppose.

I'm a lazy bugger so fasting was the easy option. Day 1 burn sugars, day 2 transition into burning fats, day 3 autophagy and massive stem cell production. Closest you're gonna get to a swig from The Holy Grail.

I lied, I'm not a lazy bugger, I just remembered I went out for a walk today. Six hours, several miles and on a fast day too. Win/win.

Edited by 21st Century Man on Tuesday 13th August 19:42

[kiethton]

We've not been eating any refined carbs/minimal sugar for a few months to try and shift some timber - down over 20kg between the wife and I in 10 weeks...

A go-to for us is Asian slaw, largely with the recepie below (we leave the beanspouts as don't like them and swap sugar for a drop of honey)

https://www.recipetineats.com/asian-slaw/

We pair it with a different meat - generally satay thigh chicken, goshujang marinated pork belly slices or duck breast.

https://www.recipetineats.com/thai-chicken-satay-p...

Other core dinners include:

1) Miso salmon on stir fry veg
2) Meatballs (cook down a load of Mediterranean veg, generally what we have in the fridge - onion, pepper, courgettes - add a carton of Passata, med herbs etc and browned off beef meatballs)
3) mousakka (but swap potato for courgette slices)
4) open burrito - mincemeat with seasoning, Mexican beans, avo/tomato/red onion salad
5) anything rice (katsu/curry) we use cauliflower rice, from the freezer section

Feel so much better cutting out the carbs and all the above leaves us very full after each meal!

[Mr Magooagain]

Type 2 here also.
Loads of fresh veg. Don’t cook with olive oil use sunflower oil.
I have a plate of lettuce before my main meal.
I do eat some carbs, mainly a couple of boiled potatoes.
Whole meal bread. Not much more than four slices a week. No white bread.
No shop bought cakes but an occasional butter biscuit.My Mrs will make a cake using canderel.
Fruit at the end of each meal but no pure fruit juice drink ever.
I’ve stopped drinking alcohol.
Chicken and fish .
Sugar free chocolate with a coffee at night.
No crisps or snacks but I’m partial to some lentil crispy things that are ok.

I’ve lost 20 kilo over a year or so. My glucose numbers now show I’m not diabetic.

Loads of walking at least.

At the start of the diagnosis I visited a nutritionist and that’s what helped.

[PhilAsia]

21st Century Man said:

Cut out carbs and sugars, do a bit of intermittent fasting, a bit of exercise and very soon you won't have diabetes or high cholesterol.

I have the t-shirt, and no hypertension either, I've dropped the meds and 33kgs too, in about 9 months.

For me it was easy. (It was so easy, that as a result I'm pretty contemptible of those that can't find the restraint or the discipline).

Apologies for not actually answering the OP's question, which was for meal ideas. Saying cut carbs and sugars isn't actually a meal suggestion I suppose.

I'm a lazy bugger so fasting was the easy option. Day 1 burn sugars, day 2 transition into burning fats, day 3 autophagy and massive stem cell production. Closest you're gonna get to a swig from The Holy Grail.

I lied, I'm not a lazy bugger, I just remembered I went out for a walk today. Six hours, several miles and on a fast day too. Win/win.

Edited by 21st Century Man on Tuesday 13th August 19:42

This. You have a huge reserve of calories and can happily fast for up to five days, with only benefits I believe. There is a group of doctors with diabetes that did so whilst running 100 miles in five days and sang its praises. Here: https://www.youtube.com/watch?v=DwfB5uLkML4 Type 1 diabetes.

Obviously check with medical professionals first.

Sorry, I don't have recipes, nor diabetes.

Edit: And avoid sugar in everything.

Edited by PhilAsia on Wednesday 14th August 07:24

[Badda]

21st Century Man said:

I've dropped the meds and 33kgs too, in about 9 months.

For me it was easy. (It was so easy, that as a result I'm pretty contemptible of those that can't find the restraint or the discipline).

Edited by 21st Century Man on Tuesday 13th August 19:42

Interesting take. If you’re so disciplined, how did you get obese in the first instance and were you aware of people being contemptible of you when you were in that state?

[21st Century Man]

Badda said:

Interesting take. If you’re so disciplined, how did you get obese in the first instance and were you aware of people being contemptible of you when you were in that state?

I wasn't obese or in that state, I was into the amber overweight zone on the BMI scale, nothing much for others to be contemptible of, or for me to be contemptible of in others either, I wouldn't be, that would be daft. I wasn't referring to appearance.

[Badda]

21st Century Man said:

Badda said:

Interesting take. If you’re so disciplined, how did you get obese in the first instance and were you aware of people being contemptible of you when you were in that state?

I wasn't obese or in that state, I was into the amber overweight zone on the BMI scale, nothing much for others to be contemptible of, or for me to be contemptible of in others either, I wouldn't be, that would be daft. I wasn't referring to appearance.

Losing 33kg in 9 months suggests you were significantly overweight initally, I’d be amazed if you weren’t obese. Maybe you could give us some numbers to go be us an idea.

I’m aware when I’m 3kg over and start to moderate lifestyle/exercise regime so I find it interesting when someone can be so overweight and yet can also be contemptuous of others in a similar boat.

[PhilAsia]

Badda said:

21st Century Man said:

Badda said:

Interesting take. If you’re so disciplined, how did you get obese in the first instance and were you aware of people being contemptible of you when you were in that state?

I wasn't obese or in that state, I was into the amber overweight zone on the BMI scale, nothing much for others to be contemptible of, or for me to be contemptible of in others either, I wouldn't be, that would be daft. I wasn't referring to appearance.

Losing 33kg in 9 months suggests you were significantly overweight initally, I’d be amazed if you weren’t obese. Maybe you could give us some numbers to go be us an idea.

I’m aware when I’m 3kg over and start to moderate lifestyle/exercise regime so I find it interesting when someone can be so overweight and yet can also be contemptuous of others in a similar boat.

I agree. People tend to know if their lifestyle choices are wrong. My "this" was for the fasting, which I feel will be beneficial if given a medical "green light". Concentrate on yourself.

[Melman Giraffe]

Thanks for all the advice and meal ideas, I'm seeing a nutritionist in September so hopefully i will get plenty more advice. FYI I'm not obese but could possibly loose a few pounds. I think what's causing me the biggest issue is not being able to eat what i want, I love my food with a glass or two of red and cheese board with a glass of port is heaven to me. Anyway its clear what i need to do to get off the meds

Thanks for the advice i will keep you posted how i get on.

feel free to post more meal ideas

[21st Century Man]

Badda said:

I find it interesting when someone can be so overweight and yet can also be contemptuous of others in a similar boat.

You've misunderstood the contemptuous bit, twice, despite clarification.

[MarkJS]

Mr Magooagain said:

Don’t cook with olive oil use sunflower oil.

I'm possibly being a dunce, but what's the reason for this? I always thought Olive Oil edged Sunflower Oil in the healthiest stakes. Purely a Diabetes issue/reason?

[Martin315]

This website has some good, healthy recipes. The smoky 3 bean chilli is one of my go to healthy recipes.

https://www.thevegspace.co.uk/

[Badda]

21st Century Man said:

Badda said:

I find it interesting when someone can be so overweight and yet can also be contemptuous of others in a similar boat.

You've misunderstood the contemptuous bit, twice, despite clarification.

Sorry if I’m being a bit dim. You said you were contemptible of people who lacked restraint or discipline.
What did I misunderstand?

[The Gauge]

21st Century Man said:

Cut out carbs and sugars, do a bit of intermittent fasting, a bit of exercise and very soon you won't have diabetes or high cholesterol.

Someone I know with diabetes has reduced his sugar levels to about zero by doing 36hr fasting once per week. He started with 24hr fasts, having had an evening meal he didn't eat again until the following evening, Then one evening he didn't feel hungry so went for a run, then continued his fast through to the following days breakfast. He now does this every week, dropped his sugar levels and doesn't bother taking the NHS medication anymore.

[oscmax]

Have a look at Sat Bains' new book - aimed at heart health but much in these is also good for T2 sufferers.

[Mr Magooagain]

MarkJS said:

Mr Magooagain said:

Don’t cook with olive oil use sunflower oil.

I'm possibly being a dunce, but what's the reason for this? I always thought Olive Oil edged Sunflower Oil in the healthiest stakes. Purely a Diabetes issue/reason?

I made a mistake! It’s rape seed oil we use.
Cooked olive oil is high in cholesterol.

[21st Century Man]

Badda said:

21st Century Man said:

Badda said:

I find it interesting when someone can be so overweight and yet can also be contemptuous of others in a similar boat.

You've misunderstood the contemptuous bit, twice, despite clarification.

Sorry if I’m being a bit dim. You said you were contemptible of people who lacked restraint or discipline.
What did I misunderstand?

Ah, well that's different. Your earlier comments were in connection with me supposedly being contemptuous of people for being overweight/obese and judging them on looks/appearance, which was not the case. I was referring to sticking to the path, once chosen, which I'd found easy. If you want to hang me for the latter, fine, but I never said the former.

[muscatdxb]

21st Century Man said:

Badda said:

I find it interesting when someone can be so overweight and yet can also be contemptuous of others in a similar boat.

You've misunderstood the contemptuous bit, twice, despite clarification.

Sorry but you’ve been called out there. 33kg or 5 stone is a fair amount of timber to be carrying so your original sentence was throwing stones in glass houses.