Publish Health England recently revealed that 1 in 10 Britons over 16 will be afflicted by diabetes by 2035. With 90% of these being type 2 diabetes, (largely diet-related), it is becoming clear that getting your diet right is not just a fad, it’s a question of life or death.
In my practice, in order to help my patients to relieve or prevent diabetes, obesity, heart disease, and many other diet-related illnesses, I would always encourage a switch from sugars to good fats.
The simple reason why eating more fats helps to reduce so many of these illnesses is that it reduces hunger. This automatically lowers the calories ingested, and gives you a happy satiated feeling. It is also essential in helping you stay away from insulin-spiking and highly addictive sugars.
Are all sugars ‘bad’?
No! Stevia, raw, unpasteurised honey and some carbs like some wholegrains, root vegetables and stevia – can be part of a healthy and varied diet. In fact, they are essential to the balance and production of the appropriate hormones in your body. Trouble happens when sugars become the main part of your meals, at every meal, every day.
What’s the right portion size?
A good rule of thumb is to have about 15% of your plate made up of some kind of carb (remember that root vegetables fall under this category) and about 20% good fats. The rest is: 25-30% protein (depending on your level of activity, lifestage, age,..) and the remainder should be vegetables.
So what do you eat?
– All good fats I mentioned in this article (coconut, full fat everything, oily fish, nuts, seeds, non-lean (organic, grass-fed) meats, grass-fed butter, olives, uncooked olive oil, etc)
– Protein: eggs, oily fish, organic grass fed meat and dairy, nuts & seeds, pulses.
– Lots of vegetables, cooked and raw, at every meal, every day.
– Some fruit – one to two pieces a day – preferably with the full fibre of the whole fruit, which helps you digest and process the sugar more quickly.
Remember that balance is always key! If you have a carb-heavy meal, re-balance with more protein and vegetables the rest of the day if you can.
Do you want help to transform your gut or any other health issue?
If you’ve tried many things and want a more holistic, natural approach that combines body, mind, spirit, check the programs I offer in my ‘services’