Eat to beat diabetes | Useful references

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 find them and 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

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.

About Janet Davies @pigeoncottage

Food lover, author, cook!
This entry was posted in eat to beat diabetes, Recipes and tagged . Bookmark the permalink.

1 Response to Eat to beat diabetes | Useful references

  1. SHARON BROWN says:

    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” >

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.