There’s quite a lot of conflicting info out there about diets and managing your blood glucose if you have metabolic syndrome, you’re pre-diabetic or have type 2 diabetes so here are a few websites and stats that you may find helpful. I’ll add new ones as I find them and please feel free to send me any good ones you know of.
One of the terms you’ll come across regularly when reading about nutrition is Reference Intakes (RI), previously known as Guideline Daily Amounts (GDAs). These are the important ones you need to know about in respect to creating a healthy balanced diet.
- RI calories = 2000/day
- RI total fat = 70g/day
- RI saturated fats = 20g/day
- RI sugars = 90g/day
- RI protein = 50g/day
- RI salt = 6g/day
- RI fibre = 30g/day
- Reference Intake (RI) for an average adult for carbohydrate is 260g/day but this is not a target and many people who struggle with their weight exceed this amount daily; 130g is often quoted as the minimum daily amount as this what the brain requires. However, the body can adapt to a low carb approach by using ketones for brain energy and making the small amount of glucose it needs from protein and fat so there is actually no minimum amount.
- Low carb food is defined as having less than 10g of carbohydrate/100g e.g. broccoli
- Very high carb food is defined as more than 60g of carbohydrate/100g e.g. sugar
- Red meat consumption guideline (pasture-raised) 500g or less/week
- Vitamin D: 10mcg/day of the so-called ‘sunshine vitamin’ is recommended as a daily supplement between September and March
- Alcohol consumption guidelines: 14 units/week or less with at least 1 to 2 alcohol-free days every week
Useful websites
- Diabetes UK – Preventing Type 2
- NHS – Type 2 prevention programme
- British Nutrition Foundation
- *Drinkaware
- **X-PERT Health
- The Blood Sugar Diet – Dr Michael Moseley
NB: Always consult an appropriately qualified health professional before adopting a dramatic lifestyle change – we’re all different, what works for one person doesn’t work for everyone.
My #Eattobeatdiabetes articles
Pigeon Cottage Kitchen 
Thanks Janet
I’ve got a blood test tomorrow,so will let you know how it turns out. I’ve been invited to join the pre diabetes course, but not sure if I can be a*s*d! See you for another marathon soon?
Sharon xx
On Mon, Sep 7, 2020 at 1:15 PM Pigeon Cottage Kitchen wrote:
> Janet Davies @pigeoncottage posted: “There’s quite a lot of conflicting > info out there about diets and managing your blood glucose if you have > metabolic syndrome/you’re pre-diabetic/have type 2 diabetes so here are a > few websites and stats that you may find helpful. I’ll add new ones as I > fi” >
Hi Janet,
Hope all is well with you. Been loving your food ideas. and have evolved myself recently as a sourdough bread baker.
Interesting to read your last post about Diabetes.
I strongly recommend Tim Specters book, The Diet Myth, which is mainly about the individual complexities of each of our gut micro-biome which is so unique to each of us. He suggests that standard diet guidance about RI and other diet suggestions aren’t too helpful because of our individuality around this. (He compared our gut biome to our brain -our second brain, in terms of how this affects so many things about us.
Be well and much love
David x
On Mon, 7 Sep 2020 at 13:15, Pigeon Cottage Kitchen wrote:
> Janet Davies @pigeoncottage posted: “There’s quite a lot of conflicting > info out there about diets and managing your blood glucose if you have > metabolic syndrome/you’re pre-diabetic/have type 2 diabetes so here are a > few websites and stats that you may find helpful. I’ll add new ones as I > fi” >
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