Go Low Carb

To reduce the risk of diabetes, cut down on all carbohydrates, especially white carbs. Eat smaller portions of whole grains and starchy vegetables, but do not fully exclude them from your diet. This is a balancing act – you need fibre and nutrients while staying low carb, especially if you are pre-diabetic or diabetic. Nuts, lentils, and quinoa are sources of fibre that are relatively high in protein and lower in carbohydrates. A useful technique is to eat one meal a day that is very low in carbs but also contains vegetables or fruit. This can progress to reducing carbohydrates in all your meals. Books or apps that show suitable portion sizes for brown bread, wholegrain rice, and pasta can also be helpful.