Can you believe it's midweek already!
Todays post is short and sweet to celebrate midweek!
Well why not!
Whatever your plans
I wish you a happy day
All the best Jan
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Wednesday, 4 February 2026
Tuesday, 3 February 2026
'Do broths have real health benefits?'
Sharing an article by dietitian, Laura Tilt
"Do broths have real health benefits?
From Japanese ramen to French onion soup, broths are loved across the world – and are one of the first foods we turn to when we’re under the weather.
Broths have been used as traditional remedies for thousands of years. But do they just feel comforting and immune boosting – or do broths actually have healing powers? Here’s what science can tell us.
Are broths nutrient dense?Broths have been used as traditional remedies for thousands of years. But do they just feel comforting and immune boosting – or do broths actually have healing powers? Here’s what science can tell us.
How nutritious a broth is depends entirely on what you throw in the pot when you're making it – as well as how you cook it.
There are lots of different types of broth. Sometimes they’re light – made by simmering water with vegetables and herbs, perhaps – and sometimes they’re rich and deeply flavoured.
Bone broth, for instance, is made by simmering animal bones in water with an acidic ingredient (like vinegar) and herbs or vegetables for at least 24 hours, with the aim of extracting proteins like gelatine and collagen, along with minerals.
The lighter broths tend to be low in calories (about 20–50 per cup) and low in fat, with 1–2g of carbohydrate and protein. So while they’re hydrating – a useful bonus – they’re not very nutrient dense.
Bone broths are higher in protein, often containing around 8–10g per cup, which is roughly 10% of your daily protein needs.
They’re often marketed as being packed with collagen. This is the most abundant protein in our bodies, which acts as scaffolding for skin, muscle and bone – and we produce less of it as we age.
As nice as it would be for broth to be able to turn back time for our bodies, or even help slow the ageing process, research shows that most broths don’t contain enough collagen to have a therapeutic effect.
It’s also worth remembering that eating collagen doesn’t necessarily increase collagen levels in your body, anyway. During digestion, it’s broken down into smaller building blocks, which your body then uses to make the proteins it needs.
Apart from protein, studies show broths contain only small amounts of other nutrients like calcium, iron and magnesium, providing less than 5% of the recommended daily intake.
Simmering for longer and adding an acidic ingredient (as you would with a bone broth), may help increase these amounts, though.
Does broth help when you’re sick?
Research shows parents often turn to traditional remedies like soup when their children are ill, so the feel-good factor we experience when eating a bowl of broth might partly come from nostalgia.
My mum’s version was a steaming bowl of tomato soup. Now, I tend to make chicken broth from Sunday dinner leftovers, fortified with pearl barley and greens, when someone at home is feeling under the weather.
There is actually some evidence that broths and soups might have therapeutic effects – at least when it comes to managing a cold.
Earlier this year, researchers looked at whether soup could be an effective treatment for respiratory infections. They found some evidence it could provide relief from symptoms like a blocked nose and sore throat.
The lighter broths tend to be low in calories (about 20–50 per cup) and low in fat, with 1–2g of carbohydrate and protein. So while they’re hydrating – a useful bonus – they’re not very nutrient dense.
Bone broths are higher in protein, often containing around 8–10g per cup, which is roughly 10% of your daily protein needs.
They’re often marketed as being packed with collagen. This is the most abundant protein in our bodies, which acts as scaffolding for skin, muscle and bone – and we produce less of it as we age.
As nice as it would be for broth to be able to turn back time for our bodies, or even help slow the ageing process, research shows that most broths don’t contain enough collagen to have a therapeutic effect.
It’s also worth remembering that eating collagen doesn’t necessarily increase collagen levels in your body, anyway. During digestion, it’s broken down into smaller building blocks, which your body then uses to make the proteins it needs.
Apart from protein, studies show broths contain only small amounts of other nutrients like calcium, iron and magnesium, providing less than 5% of the recommended daily intake.
Simmering for longer and adding an acidic ingredient (as you would with a bone broth), may help increase these amounts, though.
Does broth help when you’re sick?
Research shows parents often turn to traditional remedies like soup when their children are ill, so the feel-good factor we experience when eating a bowl of broth might partly come from nostalgia.
My mum’s version was a steaming bowl of tomato soup. Now, I tend to make chicken broth from Sunday dinner leftovers, fortified with pearl barley and greens, when someone at home is feeling under the weather.
There is actually some evidence that broths and soups might have therapeutic effects – at least when it comes to managing a cold.
Earlier this year, researchers looked at whether soup could be an effective treatment for respiratory infections. They found some evidence it could provide relief from symptoms like a blocked nose and sore throat.
Two studies also reported reductions in inflammatory markers in those eating soup.
Other studies have also shown that sipping hot fluids like tea and broth can help move and clear nasal mucus, offering relief from a blocked nose.
Although more research is needed (and we still need to work out which ingredients might be most helpful), broth is worth including as a low-cost and tasty intervention when you’re feeling under the weather.
How to make a broth more nutritious
Herbs and spices like garlic, ginger, turmeric, thyme and rosemary add flavour to broths, but they’re also rich in polyphenols – compounds in plant foods that have anti-inflammatory and antioxidant effects.
Bone broths naturally have the most protein (which supports immune health) of all the types of broth, but you can add protein-rich ingredients like tofu, tempeh, beans or lentils to a simple vegetable version. Tinned beans and lentils are ready cooked so are great for throwing in – they come with the added benefit of fibre, which nourishes beneficial gut bacteria.
Throwing in some greens like kale or cabbage will add immune-supporting vitamins like vitamin C. Cook them in the broth and you’ll catch any water-soluble nutrients that are usually lost when boiling vegetables. Or stir in some defrosted peas once your broth is ready.
Adding carbohydrates can increase the comfort factor too – they’re satisfying, soothing to eat and will give you energy. Grains like barley, bulgur and rice work well, or go for noodles, choosing buckwheat or wholegrain for extra fibre.
Finish with a swirl of olive oil and a handful of chopped herbs for extra polyphenol power.
Boost nutritional value by
✔ Adding greens for vitamin C
✔ Tossing in beans for protein and fibre
✔ Using wholegrain noodles for extra fibre
✔ Including herbs for antioxidant power
The bottom line on broths
Broths aren’t miracle cures, but they’re hydrating, comforting and can have solid nutritional value.
Whichever type of broth you choose when you’re ill, the most important thing is to make sure it’s the most nourishing blend of ingredients you can think of. Then, curl up with a bowl of it and get cosy.
After all, the positive impact comfort food like this can have on our mood is reason enough to tuck in."
Words above from article by dietitian, Laura Tilt seen here
Other studies have also shown that sipping hot fluids like tea and broth can help move and clear nasal mucus, offering relief from a blocked nose.
Although more research is needed (and we still need to work out which ingredients might be most helpful), broth is worth including as a low-cost and tasty intervention when you’re feeling under the weather.
How to make a broth more nutritious
Herbs and spices like garlic, ginger, turmeric, thyme and rosemary add flavour to broths, but they’re also rich in polyphenols – compounds in plant foods that have anti-inflammatory and antioxidant effects.
Bone broths naturally have the most protein (which supports immune health) of all the types of broth, but you can add protein-rich ingredients like tofu, tempeh, beans or lentils to a simple vegetable version. Tinned beans and lentils are ready cooked so are great for throwing in – they come with the added benefit of fibre, which nourishes beneficial gut bacteria.
Throwing in some greens like kale or cabbage will add immune-supporting vitamins like vitamin C. Cook them in the broth and you’ll catch any water-soluble nutrients that are usually lost when boiling vegetables. Or stir in some defrosted peas once your broth is ready.
Adding carbohydrates can increase the comfort factor too – they’re satisfying, soothing to eat and will give you energy. Grains like barley, bulgur and rice work well, or go for noodles, choosing buckwheat or wholegrain for extra fibre.
Finish with a swirl of olive oil and a handful of chopped herbs for extra polyphenol power.
Boost nutritional value by
✔ Adding greens for vitamin C
✔ Tossing in beans for protein and fibre
✔ Using wholegrain noodles for extra fibre
✔ Including herbs for antioxidant power
The bottom line on broths
Broths aren’t miracle cures, but they’re hydrating, comforting and can have solid nutritional value.
Whichever type of broth you choose when you’re ill, the most important thing is to make sure it’s the most nourishing blend of ingredients you can think of. Then, curl up with a bowl of it and get cosy.
After all, the positive impact comfort food like this can have on our mood is reason enough to tuck in."
Words above from article by dietitian, Laura Tilt seen here
----- ----- -----
Please be aware that articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.
Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.All the best Jan
Monday, 2 February 2026
Creamed leeks ... yes, please!
Creamed leeks (one of my favourites) are a great side for roast chicken, and easier to make than cauliflower cheese ... see what you think!
2. Stir in the milk, cream and parsley, then reduce the heat and simmer gently for a further 6–8 minutes, stirring occasionally.
3. Serve immediately, or transfer to an oven dish, cover with kitchen foil and keep warm in the oven until ready to serve.
~enjoy your day ~
You will find a variety of recipe ideas and articles within this blog. Please note, not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking.
All the best Jan
Ingredients
Serves Two
2 tsp olive oil
large knob* unsalted butter
1 garlic clove, peeled and chopped
1 large leek, washed and sliced
2 sprigs thyme, leaves only (optional)
50ml/2fl oz milk
150ml/5fl oz double (heavy) cream
1 tbsp fresh parsley, chopped (optional)
2 tsp olive oil
large knob* unsalted butter
1 garlic clove, peeled and chopped
1 large leek, washed and sliced
2 sprigs thyme, leaves only (optional)
50ml/2fl oz milk
150ml/5fl oz double (heavy) cream
1 tbsp fresh parsley, chopped (optional)
Method
1. Heat the oil and butter in a frying pan. Once hot, gently fry the garlic, leeks and thyme leaves (if using) for 3–4 minutes, or until the leeks are soft.2. Stir in the milk, cream and parsley, then reduce the heat and simmer gently for a further 6–8 minutes, stirring occasionally.
3. Serve immediately, or transfer to an oven dish, cover with kitchen foil and keep warm in the oven until ready to serve.
* A knob of butter is a unit of measurement that is often used in recipes, particularly in British and European cooking. To provide clarity, a standard knob of butter is typically equivalent to about 1 tablespoon or 15 grams of butter.
Tips
i) The key to this recipe is to gently fry the leeks so they soften and get nice and sweet.
ii) Can be served with roast potatoes, roast chicken or pork and steamed vegetables.
i) The key to this recipe is to gently fry the leeks so they soften and get nice and sweet.
ii) Can be served with roast potatoes, roast chicken or pork and steamed vegetables.
From idea seen here
Some other veggie recipes you may like to try
Cauliflower Broccoli 'Mac' and Cheese - see recipe hereParmesan Cabbage Steaks - you can see the recipe here
Roasted Cauliflower Steak & Spanakopita Melts - you can see the recipe here
Baked Ratatouille with Butter Bean Mash - see recipe here
~enjoy your day ~
If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Sunday, 1 February 2026
Welcome the 1st of February 2026
Can you believe that it is now February! Whatever happened to the thirty one days of January? They certainly whizzed by!
February is the shortest month of the year, but for many people in the northern hemisphere, it remains one of the coldest. It’s that bridge between winter and spring!
The month of February fluctuates between having 28 and 29 days per year. The 29th day only occurs every 4 years during leap years, and the next leap year will be 2028.
The length of February was finalized when Julius Caesar remade the Roman calendar and assigned the month 28 days and 29 days. In 713 B.C., February was officially added to the Roman calendar.
If you were born in February, your birthstone is an amethyst and your birth-flower is a violet or primrose.
The zodiac signs in February are Aquarius which is until February 18th, and Pisces, which is from February 19th.
Of all the words you can misspell, February is one of the most misspelled words in the English language.
The Saxons called February “Sol-monath” which means “cake month” because they would offer cakes to the gods during February.
In celebration of "cake month" I share a delicious lower carb
Cinnamon Coffee Cake
you can see the recipe here
~ Wishing you a happy February 2026 ~
All the best Jan
Saturday, 31 January 2026
Be Happy ...
~ Be it coffee or tea ... I wish you happy ~
image seen here
~ Enjoy your day and weekend ~
All the best Jan
Friday, 30 January 2026
Carrot and Parsnip Soup : Dairy Free : Gluten Free : Vegetarian
You will need a stick blender for this recipe.
Each serving provides:
113 kcals, 2g protein, 15g carbohydrates (of which 10g sugars), 4g fat (of which 0.5g saturates), 6g fibre and 0.1g salt.
Serves Four
1 tbsp olive oil
1 onion, roughly chopped
sea salt, to season
¼–½ tsp dried chilli flakes
250g/9oz carrots, peeled and roughly chopped
250g/9oz parsnips, peeled and roughly chopped
1.2 litres/2 pints vegetable stock
freshly ground black pepper
¼–½ tsp apple cider vinegar (optional)*
1 tbsp olive oil
1 onion, roughly chopped
sea salt, to season
¼–½ tsp dried chilli flakes
250g/9oz carrots, peeled and roughly chopped
250g/9oz parsnips, peeled and roughly chopped
1.2 litres/2 pints vegetable stock
freshly ground black pepper
¼–½ tsp apple cider vinegar (optional)*
1. Heat the oil in a large lidded saucepan over a medium-high heat. Gently fry the onion with a pinch of salt until soft and lightly golden – this should take 8–10 minutes. Add the chilli flakes and fry for a further minute.
2. Add the carrots, parsnips, stock and a generous grinding of black pepper. Bring the pan to the boil, then reduce to a simmer and cook with the lid on for 20–25 minutes until the parsnips and carrots are tender.
3. Blend the soup using a stick blender. Season to taste with more salt and pepper and add a little apple cider vinegar, to taste, if the soup is lacking brightness and vibrancy.
Adding a splash of apple cider vinegar at the end can help balance and round out the natural flavours!
From idea seen here
~ some flowers to brighten your day ~
(they are artificial floralsilk but do give a welcome splash of colour)
All the best Jan
Thursday, 29 January 2026
Ten Facts About Brushing Your Teeth
It seems like a simple thing to do, but you’ll be shocked to know that a lot of people still make mistakes when brushing their teeth.
What’s even more shocking is the idea of how people cleaned their teeth when toothbrushes still didn’t exist.
With that said, here are 10 facts about brushing your teeth to feed your curiosity!
1. It’s dangerous to brush your teeth immediately after eating.
You can damage your tooth enamel, the outer layer of your tooth, by brushing your teeth right after eating. The tooth enamel weakens when you consume acidic foods and dentists recommend waiting at least 30 minutes before brushing your teeth after a meal. This is enough time for your tooth enamel to harden again, preventing it from being damaged.
2. The toothbrush we use today was invented in prison.
People used to live without using a toothbrush. For people to clean their teeth before, the most common way was to use a rug and soot. William Addis hated this way of cleaning his teeth, which led him to make the first toothbrush in 1780 while he was imprisoned after starting a riot. He made it by putting holes in a cow bone to insert pig bristles. After being released from prison, he immediately built a company to mass-produce his invention.
3. Brushing your teeth is useless when you rinse.
You remove an active ingredient from your toothpaste called fluoride when rinsing after brushing your teeth. Once removed, your teeth become prone to oral health problems such as tooth decay, gum disease, and acid erosion. Even using mouthwash after brushing your teeth can still take off the fluoride. Spitting is the only way to remove excess toothpaste without getting rid of the toothpaste’s fluoride. The only time you should rinse with water is after flossing since it guarantees that all food debris left in your mouth is washed away.
4. A hard-bristled toothbrush is bad for your teeth.
The reason why some hard-bristled toothbrushes are still sold boils down to the fact that some consumers believe they’re more effective in cleaning their teeth. However, thinking that a hard-bristled toothbrush cleans your teeth better is a myth. It can make your gums bleed and damage your tooth enamel, which is why dentists don’t recommend it. What they suggest instead is a soft-bristled toothbrush because it removes plaque from your teeth and gums in a gentle way, it can also reach areas of your teeth that a hard-bristled toothbrush can’t clean. However, do keep in mind that brushing too hard with a soft-bristled toothbrush is no better than using a hard-bristled toothbrush!
5. Brushing your teeth isn’t enough to remove bad breath.
It doesn’t matter how often you brush your teeth daily; you’ll still have bad breath if you don’t clean your tongue. When you see your tongue looking whitish or yellowish, it’s a sign for you to clean it. A white or yellow tongue results from bacteria building up on your tongue, which can eventually reach your teeth and gums. This makes brushing your teeth less effective in protecting them from oral health problems. You can use the backside of your toothbrush to clean your tongue, but using a tongue scraper does a better job of removing bacteria and preventing bad breath.
6. Whitening toothpaste can damage your teeth.
Whitening toothpaste contains more abrasive ingredients than regular toothpaste. This can make your teeth appear slightly whiter by removing extrinsic stains or stains from the outermost layer of your teeth. Some examples would be stains from coffee, cigarettes, and sodas. Although, using a whitening toothpaste comes with a risk as more abrasive toothpaste leads to thinner enamel, making your teeth sensitive and even appearing darker.
Whitening toothpaste contains more abrasive ingredients than regular toothpaste. This can make your teeth appear slightly whiter by removing extrinsic stains or stains from the outermost layer of your teeth. Some examples would be stains from coffee, cigarettes, and sodas. Although, using a whitening toothpaste comes with a risk as more abrasive toothpaste leads to thinner enamel, making your teeth sensitive and even appearing darker.
7. Your toothbrush contains bacteria.
Bacteria from your mouth stay on your toothbrush after brushing your teeth. While most bacteria from it are harmless, some can cause infections. Studies show that some bacteria are still found on your toothbrush despite rinsing it with water. That’s why dentists recommend replacing your toothbrush regularly. Aside from effectively removing plaque, a new toothbrush is less prone to fungal and bacterial growth. It’s also better not to store your toothbrush in a closed container as this results in moisture, where bacteria thrive.
8. Heart problems can be a result of poor oral hygiene.
You wouldn’t suspect poor oral hygiene or dental problems can cause heart problems. However, a study found that people with poor oral hygiene and gum disease had a higher risk of coronary heart disease. Bacterial infection from bleeding gums can enter the bloodstream, affecting different parts of your body, like your heart. This dental problem can trigger inflammation in the heart vessels and infect the heart valves. So maintain your proper oral hygiene to achieve healthy teeth and heart.
9. It’s alright to brush your teeth without using toothpaste.
Surprisingly, toothbrushes alone can clean your teeth; the brushing motion is enough to remove plaque from your teeth. Dentists even suggest dry brushing as it makes you take your time when brushing your teeth, removing more plaque. Ideally you should brush your teeth for two minutes — regardless if you use toothpaste or not. On the other hand, brushing for more than 2 minutes can cause your gums to recede or your tooth enamel to erode. (Some people use a timer)
10. An electric toothbrush cleans better than a manual toothbrush.
An electric toothbrush is more effective in removing plaque due to its vibration or rotation feature. It also does a better job of making your gums healthy. When it comes to the movement per minute, there’s a huge difference. A manual toothbrush only generates around 300 to 400 movements per minute, while an electric toothbrush produces up to 48,000 movements per minute — depending on the type of electric toothbrush you use. What makes most electric toothbrushes even better is their built-in timer feature that ensures you always brush your teeth for at least two minutes.
Brushing your teeth is easy, but that doesn’t mean you’re doing it effectively. There are tips to consider before, during, and after brushing your teeth to ensure you’re not making dental hygiene mistakes. Knowing these tips can prevent you from following misconceptions and increasing the risk of numerous health problems. Brushing for under a minute prevents you from removing a lot of plaque from your teeth, remember ideally it should be two minutes.
Let's Get Tooth Brushing : Some tips on looking after our teeth Read it here
You may also like to read 'Take care of your teeth and gums' by NHS UK here
Please note that articles (and any comments) within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
You may also like to read 'Take care of your teeth and gums' by NHS UK here
Please note that articles (and any comments) within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
All the best Jan
Wednesday, 28 January 2026
French Farmhouse Country Chicken - It's Tasty
This warming French dish uses chicken thighs with a mustard braise and sweet root vegetables.
4 shallots
1 carrot
1 celery stick
200g white mushrooms
4 bone-in chicken thighs
1 large potato, peeled and roughly chopped*
or chopped swede may be used instead*
2 garlic cloves
1 chicken stock cube
1 tbsp. Dijon mustard
1 bouquet garni
4 tbsp. double (heavy) cream
1 tbsp. olive oil
Sea salt and freshly ground pepper
450ml boiling water
You'll need
A shallow casserole dish or deep frying pan with a lid
Measuring jug
Here's what you do
1. Peel and halve the shallots. Peel and roughly chop the carrot. Trim the celery stick and slice it. Slice the mushrooms or quarter or halve them if they are small.
2. Warm a casserole dish or deep frying pan over a medium heat for 2 minutes. Add 1 tbsp. olive oil and the chicken thighs, skin side down. Fry for 5 minutes till the skin is golden brown. Turn the thighs over and fry for another 2 minutes. Lift the chicken thighs out of the pan and pop them on a plate.
3. Add the shallots, carrot, celery and mushrooms to the pan. Season with salt and pepper. Cook over a medium-low heat for 5 minutes, stirring a few times, till the veg are soft and glossy looking.
4. While the veg are cooking, peel and roughly chop the potato or swede. Peel and crush the garlic. Crumble the stock cube into a measuring jug and stir in 450ml boiling water.
5. Stir the potato/swede and garlic into the veg with the Dijon mustard. Add the bouquet garni. Pop the chicken thighs back in to the pan. Pour in the stock. Cover and turn up the heat. Bring the casserole to the boil, then turn the heat back down and simmer for 30 minutes.
6. The chicken thighs should be cooked through and the veg tender. Turn off the heat. Lift out the bouquet garni and discard it. Stir in 4 tbsp. double cream.
7. Taste the casserole and add more salt and pepper if you think it needs it. Ladle the chicken casserole into 2 warm bowls and serve.
Bouquet garni is French for 'garnished bouquet' and it's a little bundle of herbs used to add flavour to dishes in traditional French cooking. It can be added to casseroles, stocks, sauces and soups and it traditionally comprises parsley (or parsley stalks, which have lots of flavour), a few sprigs of thyme and a bay leaf. These herbs may be bundled into a strip of leek or a piece of celery stalk, or tied in a muslin bag or with string, to keep them together during cooking and allow easy removal before serving.
Read more here
Recipe is from an original idea here
~ enjoy your day ~
All the best Jan
Tuesday, 27 January 2026
'People with high blood pressure should avoid two common fruits'
"A doctor has warned that some people may need to give up their favourite fruit if they are taking certain heart and blood pressure medications. Those who ignore the advice could risk a serious yet avoidable problem.
During a previous appearance on ITV's This Morning, GP Chris Steele explained that patients on specific medications must cut out some everyday foods that could conflict with what any prescribed medicine is trying to do. When eaten to excess, it could trigger dangerous complications.
One thing he highlighted was a pair of common fruits that a lot of people might have sitting in their kitchen. The healthcare expert warned that people prescribed any kind of medication known as an ACE inhibitor should cut out eating bananas and oranges.
He said in the interview: "Bananas are high in potassium, which is not good for certain medications. Try not to eat bananas or oranges if you take ACE inhibitors such as captopril, enalapril and fosinopril, among others."
ACE inhibitors lower blood pressure and treat heart failure by widening blood vessels, allowing blood to flow more efficiently. They are common first-choice treatments for hypertension, heart failure, and kidney issues, though they require monitoring for side effects.
Why do these fruits need to be avoided?
Bananas (as well as oranges and certain salt substitutes) are high in potassium. Mixed with these drugs, these foods can cause high potassium levels.
Mildly raised levels could result in issues like abdominal pain, diarrhoea, nausea and vomiting. However, many people with high potassium levels do not feel any symptoms until the level becomes dangerous, running the risk of chest pain, heart palpitations and an irregular/fast/fluttering heartbeat.
Tell your GP if you're taking potassium or diuretics alongside blood pressure medication. Avoid eating large amounts of foods high in potassium if you're on ACE inhibitors.
The NHS recommends that people in the UK aim for five portions of fruit and vegetables per day. All fruits contain some potassium, meaning nothing is 100% safe to eat in excess. However, some options are much lower than bananas and oranges - including apples, berries, grapes, pineapples, and pears.
Watermelon is generally considered low to moderate in potassium, making it a good choice for low-potassium diets. A typical serving of diced watermelon contains about 170-180 mg of potassium, which is significantly lower than in higher-potassium melons like cantaloupe.
According to the NHS website, adults (19 to 64 years) need 3,500mg of potassium a day, which should be achievable from your daily diet. Your doctor will be able to discuss specific concerns and offer advice tailored to your health needs."
Above words and image from article seen here
Related Posts
Warfarin : Diet : What Foods Should I Avoid? : Read it hereSome Common Food : Drug Interactions : Read it here
Articles, and any comments, within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, medication, food you eat, contra-indications from medication etc. you should contact your Doctor or local health care provider and they will be able to discuss specific concerns and offer advice tailored to your health needs."
All the best Jan
Monday, 26 January 2026
Carrot and Swede Mash : Lower Carb Alternative to Standard Mashed Potato
This delicious, colourful carrot and swede mash is a great lower-carb alternative to the standard potato variety. Serve as part of a roast dinner, or to accompany winter dishes, such as stews and casseroles.
Method
1. Cook the carrots and swede together in a saucepan of boiling salted water for 30–35 minutes, or until tender. Drain and return to the pan.
2. Add the butter, crĆØme fraĆ®che and horseradish, if using, mash well and season with salt and pepper to taste. Serve.
You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Ingredients
Serves four to six as a side dish
400g/14oz carrots, scrubbed and chopped
400g/14oz swede, peeled and chopped
25g/1oz butter
2 tbsp crĆØme fraĆ®che
2 tbsp creamed horseradish (optional)
salt and freshly ground black pepper
400g/14oz carrots, scrubbed and chopped
400g/14oz swede, peeled and chopped
25g/1oz butter
2 tbsp crĆØme fraĆ®che
2 tbsp creamed horseradish (optional)
salt and freshly ground black pepper
1. Cook the carrots and swede together in a saucepan of boiling salted water for 30–35 minutes, or until tender. Drain and return to the pan.
2. Add the butter, crĆØme fraĆ®che and horseradish, if using, mash well and season with salt and pepper to taste. Serve.
From recipe idea seen here
Swede - also known as rutabaga, or ‘neeps’ in Scotland. Swede is a root vegetable similar to the turnip, although it is less watery in texture. Purplish on the outside, it has sweet-tasting yellow or white flesh and can be cooked in much the same way as other root vegetables such as potatoes. It can also be eaten raw in salads. Read more here
All the best Jan
Sunday, 25 January 2026
A Cup Of Tea ... there's nothing quite like it!
When the world is all at odds
And the mind is all at sea
Then cease the useless tedium
And brew a cup of tea.
There is magic in the fragrance,
There is solace in its taste;
And then laden moment vanish
Somehow into space
And the world becomes a lovely thing!
There's beauty as you'll see
All because you briefly stopped
To brew a cup of tea.
words seen here
If you are a regular reader you already know that I do enjoy my cup(s) of tea ... and I find the words in the above poem so apt.
Now of course you may not be a tea drinker; your favourite beverage could be coffee, plain water or something else? If you have a poem about your favourite beverage do please share it in the comments. (You do not have to share a poem a comment will also be lovely to receive, read and share.)
Wishing all readers a peaceful, worry-free, and happy day.
All the best Jan
Saturday, 24 January 2026
DIABETES NEWS : "Children to receive type 1 diabetes screening after 'landmark' study"
NHS pre-diabetes clinics for children are to be set up following a significant study that validated the use of finger-prick blood tests for early detection of the condition.
This "landmark" research confirmed the viability of screening for type 1 (T1) diabetes before symptoms manifest.
The new findings indicate that children can be identified during the very initial stages of type 1 diabetes, potentially paving the way for a potential screening programme in the future.
Experts suggest this development could mark a "step change" in how the disease is diagnosed and managed.
Currently, a “too many” children with type 1 diabetes are only diagnosed during a medical emergency.
Early identification would allow these children to access crucial treatments, which could postpone the necessity for insulin therapy for several years.
The Early Surveillance for Autoimmune Diabetes (Elsa) study, led by the University of Birmingham and co-funded by Diabetes UK and Breakthrough T1D, was launched to assess the feasibility of screening in the UK.
The results from the first two years of the study have been published in correspondence published in The Lancet Diabetes and Endocrinology.
UK children aged three to 13 without type 1 diabetes were invited to participate and they provided a finger print blood sample which was checked for antibodies which have previously been found to be present in pre-symptomatic patients.
Children identified as potentially having a risk of T1 diabetes were invited for further blood tests or sugar tolerance tests.
Overall 17,283 tests were analysed and more than 200 children were found to be at risk or have markers in their blood that indicate risk of T1D.
The next phase of the study, Elsa 2, will involve more children recruited from a wider age range, from two to 17.
This part of the study will support NHS clinics for four years at each of the 20 study sites across the UK.
The clinics will help support and educate families where children are found to be at risk of, or have early, type 1 diabetes.
Staff will also be able to help children as they move on to insulin treatment.
If approved by the NHS’s spending watchdog, some youngsters may have access to a new type of treatment – teplizumab – which can help delay the need for insulin treatment and was approved for UK use by the medicines regulator last year.
Lead researcher Parth Narendran, professor of diabetes medicine and honorary consultant physician at the University of Birmingham, told the Press Association: “This is a landmark study for the UK, it shows for the first time that we can identify those people at an early stage, prevent emergency diagnoses.
“It’s giving families time to prepare.”
On the new clinics he said: “Once people have been diagnosed with early type one diabetes before they need insulin, but we know that they’re going to move on to insulin. They need support.
“So the idea is that they would get regular support and advice on when to test their glucose, what symptoms to watch out for, just so they can start this insulin early and in a timely fashion.”
He went on: “Once they’re on insulin, they’ll just flow naturally, with the same healthcare team, into the normal type one clinic. So it should be a seamless transition and a much gentler introduction to insulin treatment.”
In the future there could be the possibility of offering treatments such as teplizumab, and others that are in the pipeline, “so they don’t need insulin therapy in the long term and we keep them in the very early stage of type 1 diabetes without insulin requirements”, he added.
“It’s a massive step change,” he said.
Up to 400,000 people in the UK have type 1 diabetes – about 8 per cent of people with diabetes.
About a quarter of children with type 1 are only diagnosed when they reach an emergency situation.
Prof Narendran said a new screening programme could, in the future, prevent children from “crash landing” into a diagnosis.
Amy Norman, 44, from the West Midlands, was diagnosed with type 1 diabetes at the age of 13.
Through the Elsa study it was found that her 11-year-old daughter, Imogen, is in the early stages of type 1 diabetes.
She was the second child in the UK to access the immunotherapy drug teplizumab.
“Being part of the Elsa study has helped us as a family to prepare for the future in a way we never expected,” said Ms Norman.
“When I was diagnosed, I had no warning and ended up quite poorly in hospital with diabetic ketoacidosis.
“Being forewarned is being forearmed. She was always going to develop type 1 diabetes, but through Elsa we’ve been able to slow down the process and prepare – we know what is coming, but we’re not scared.”
Dr Elizabeth Robertson, from the charity Diabetes UK, said: “For too many families a child’s type 1 diabetes diagnosis still comes as a frightening emergency, but that doesn’t have to be the case.
“The Elsa study is generating the evidence needed to make type 1 diabetes screening a reality for every family in the UK.”
Rachel Connor, from Breakthrough T1D, added: “This is about rewriting the story of type 1 diabetes for thousands of families – instead of a devastating emergency, we can offer time, choices and hope.
“By finding children in the earliest stages, we’re not just preparing families, we’re opening the door to treatments that can delay the need for insulin by years.”
Italy was the first country to roll out a national screening programme and other countries are looking to introduce screening for the condition.
Words above from article seen here
~~~~~~~~~~
It's always good to share the continued improvements and research that is happening in the Diabetes Community.
All the best Jan
Friday, 23 January 2026
Why Do Brits Love A Sunday Roast?
A feast fit for a Sunday
Britain has a long and fascinating history and through time has become synonymous with everything from iconic buildings to cities known around the world, famous faces, art, sports – and several classic dishes. When you think of well-known British meals, the likes of fish and chips, Shepherd’s pie and of course, a traditional Sunday roast, are bound to spring to mind.A Sunday roast has long been a tradition in households and a staple on pub and restaurant menus across the generations. But why do Brits love a Sunday roast and why has it long been a tradition?
Here, we take a closer look at the history of the Sunday roast, why it is so popular and other Sunday dinner traditions from across the globe.
What is a Sunday Roast?
a traditional roast dinner
Also referred to as simply a roast dinner or a Sunday lunch or dinner, everyone has their own take on the classic dish or preferences, whether that is what type of potato or vegetable is included, how thick the gravy is or how we like our meat cooked. We all have a favourite item on the plate that we believe the meal wouldn’t be the same without and no matter who makes it, we all know somebody who in our eyes makes ‘the best Sunday roast.’
Sometimes, we like to add extra bits to our roasts, such as mint sauce, apple sauce, horseradish sauce or cranberry sauce. On Christmas Day, December 25, many families go all out with bigger portions, as well as adding the likes of pigs in blankets to the dish, (sausages wrapped in bacon).
How Did The Sunday Roast Tradition Start?
illustration of Henry VII
The popularity of a Sunday roast in Britain dates back hundreds of years - but the exact point in time that it originated here is often disputed. Some claim the tradition can be traced back to medieval times when families would gather for large feasts after church services on the Lord’s Day, whereas other historians and experts believe the tradition was solidified during the reign of King Henry VII in 1485.
Henry VII, or Henry Tudor, was part of the royal lineage, The Tudors, who ruled Wales and England between 1485 and 1603. Since the 15th century, The Yeoman of the Guard – the royal bodyguards – have also been affectionately known as ‘Beefeaters,’ due to their weekly beef rations.
Others think the origins are tied to the late 1700s, as Sunday became a day of rest. Many believe the tradition of Sunday roast would see families go to church on a Sunday and leave their food in the oven to cook to be ready for when they returned home.
How our Sunday roasts have been cooked and what it has looked like and included has no doubt changed or evolved through time – but the family tradition still remains today.
Why Do Brits Love A Sunday Roast Dinner?
It might not be a dish that’s popular with everyone – but there’s no doubt that a Sunday roast dinner is loved by many Brits and its popularity has stood the test of time. But why do people love a Sunday roast so much?
Well – an obvious answer could be they love the hearty taste of a roast dinner, from the slow-cooked meat to the crispy golden potatoes, delicious trimmings and much more. It’s a feast that brings people together and is a great way to round the week off - but to many, it is more than just a meal.
As previously mentioned, it’s a tradition that’s long been part of our culture and whether you enjoy it weekly, throughout the year or just during Christmastime, it’s a dish that has long brought people together. Every year, you’ll likely find a statistic, survey or poll which discusses a roast dinner as one of the most-loved dishes, or what on the Sunday roast plate is most loved by the public.
Do Other Countries Have The Sunday Roast Tradition?
It may have deep roots in British culture – but the Sunday roast is also loved and a tradition elsewhere around the globe. Many places abroad serve up the classic dish, whether that be people with ties to Britain or hospitality businesses that serve traditional, British food.
But you’ll also find that several English-speaking or commonwealth countries have also adopted the tradition, including Ireland, Australia, New Zealand, Canada and South Africa. In different places, there are different takes on the Sunday roast, whether that be how it is cooked or served, or even replacing some food items or ingredients with something else.
Are there other traditional Sunday meals around the world?
Many other countries, cultures and communities gather today for a special meal on a Sunday – and they don’t all have a roast dinner. Like the Brits with their Sunday roast dinners, many have had their own traditions for generations, and Sunday has long been a special day in Christianity around the globe - with families gathering after church to eat or using the day of rest to spend time eating lovely food with loved ones.
In Italy, a Sunday dinner usually consists of multiple courses and big hearty dishes like fresh pasta, lasagne or ravioli. On a Sunday in Greece, families typically tuck into dishes like moussaka, roasted lamb or chicken with potatoes or pastitsio.
In Argentina, asado is typically enjoyed on a Sunday – a barbecue meal that heavily features beef as well as sides and vegetables. The dishes may be different but no matter where you go, they all have much in common – tradition, culture and bringing people together
Words and images above from article seen here
xxxx ooooo xxxx
Do you enjoy a Sunday Roast?
Perhaps you have your own traditional Sunday meal ...
Do please share your thoughts in the comments.
All the best Jan
Thursday, 22 January 2026
Cheesy Chicken Bake ... makes a warm and comforting dinner
Winter is a time when most people want something rich, hearty, warm and comforting for dinner to fill them up after a cold day, but may not wish to spend ages cooking in the kitchen. Well, cooking legend Mary Berry has come up with the perfect dish with her cheesy chicken bake, which can be prepared in less than 20 minutes before you place it in the oven. You will need a wide and shallow ovenproof dish and a mixing bowl when making/preparing this dish, please carry on reading below for the ingredients and method ...
Serves Four
400g of passata
100g of grated mozzarella cheese
75g of full-fat cream cheese
25g of grated parmesan cheese
Six chopped-up sun-blushed tomatoes
Four skinless and boneless chicken breasts
One tablespoon of Worcestershire sauce
One bunch of chopped basil leaves
Salt and pepper
Method
Ingredients
400g of passata
100g of grated mozzarella cheese
75g of full-fat cream cheese
25g of grated parmesan cheese
Six chopped-up sun-blushed tomatoes
Four skinless and boneless chicken breasts
One tablespoon of Worcestershire sauce
One bunch of chopped basil leaves
Salt and pepper
Method
1. To begin, preheat the oven to 200C/180 Fan/Gas Mark 6.
2. In a bowl, mix the passata and Worcestershire sauce together, then season with salt and pepper. Pour the mixture into the base of the oven dish.
3. Mix the cream cheese, mozzarella, basil and tomatoes into a bowl and also season with salt and pepper.
4. Next, cut a chicken breast three-quarters of the way to make a slit. Repeat the process for each chicken breast.
5. Divide the cheese mixture between each chicken breast and push it into each slit. Put any remaining cheese on top of the chicken breast and then season with salt and pepper.
6. Place the chicken breast in the oven dish on top of the passata and then sprinkle parmesan cheese on top.
7. Put in the oven and cook for around 25 to 30 minutes until the chicken is fully cooked through and the tomato sauce is bubbling.
8. Your cheesy and delicious chicken bake is now ready to serve. Mary suggests serving it alongside a green salad or steamed green beans. Definitely yummy š
For readers who may not be experiencing cooler weather at the moment, why not have a look at some salads you may like to try, more details here
You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
2. In a bowl, mix the passata and Worcestershire sauce together, then season with salt and pepper. Pour the mixture into the base of the oven dish.
3. Mix the cream cheese, mozzarella, basil and tomatoes into a bowl and also season with salt and pepper.
4. Next, cut a chicken breast three-quarters of the way to make a slit. Repeat the process for each chicken breast.
5. Divide the cheese mixture between each chicken breast and push it into each slit. Put any remaining cheese on top of the chicken breast and then season with salt and pepper.
6. Place the chicken breast in the oven dish on top of the passata and then sprinkle parmesan cheese on top.
7. Put in the oven and cook for around 25 to 30 minutes until the chicken is fully cooked through and the tomato sauce is bubbling.
8. Your cheesy and delicious chicken bake is now ready to serve. Mary suggests serving it alongside a green salad or steamed green beans. Definitely yummy š
For readers who may not be experiencing cooler weather at the moment, why not have a look at some salads you may like to try, more details here
You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Wednesday, 21 January 2026
Some thoughtful words this Wednesday ...
(and for international friends to translate)
You may
not always see
the results of your
kindness,
but every drop
of positive energy
you ever put out
changes the world for everyone.
All the best Jan
Tuesday, 20 January 2026
'What to eat if you discover you’re prediabetic' ... here is a guide to the right diet to follow
I have previously shared this article from Ceri Roberts, but with many new readers who follow and browse the blog I thought it worth repeating ...
"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.
What you eat has never been more important. Here’s a guide to the right diet to follow.
What is prediabetes?
Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.
The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.
Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.
Why is my diet important in managing pre-diabetes?
Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”
Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.
Recommended foods for prediabetes
In order to help bring blood glucose back into balance, build meals around the following foods:
Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas
“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.
Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.
Vegetables
“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice-or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.
Fibre-rich foods
High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley
Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.
Healthy fats and omega-3s
Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia
Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.
Food and drink to avoid with prediabetes
Liquid calories including juices, sugary drinks, smoothies
Alcohol
“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”
Processed and refined foods
Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)
Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.
Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.
Managing portion sizes
“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”
If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.
“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”
Is fasting helpful for prediabetes?
Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.
“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”
How will I know if I have prediabetes?
“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”
Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."
Words above with all related links can be seen here
Related Articles/Posts
Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here
What is prediabetes and how can you reverse it? - read it here
Diabetes News : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here
But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional.
Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
"Diet plays such a crucial role in managing – and, in some cases, reversing – prediabetes that you ignore it at your peril. The condition increases the risk of cardiovascular disease and stroke by at least 30 per cent for men and up to 50 per cent for women. Up to 70 per cent of people with prediabetes will go on to develop diabetes – unless they change their diet and lifestyle and take steps to reverse it.
What you eat has never been more important. Here’s a guide to the right diet to follow.
What is prediabetes?
Also known as non-diabetic hyperglycaemia, it’s a condition where your blood sugar levels are higher than normal but not yet high enough to be diagnosed as Type 2 diabetes.
The risk factors for prediabetes are broadly similar to those for Type 2 diabetes – particularly being overweight or obese and over the age of 45.
Prediabetes is estimated to affect around 5.1 million people in England, according to Diabetes UK. In people under 40, there has been an increase of almost a quarter in the same period – and experts fear that this is just the tip of the iceberg. According to Diabetes.co.uk, around seven million people are estimated to have prediabetes in the UK.
Why is my diet important in managing pre-diabetes?
Dr David Cavan, a consultant endocrinologist and the author of How to Reverse Type 2 Diabetes and Prediabetes, says: “Prediabetes doesn’t need medication. It doesn’t need exercise. The most important thing is that people need to change what they are eating. Doing this very powerfully treats, and can reverse prediabetes, in a very high number of people.”
Many leading experts in diabetes and prediabetes recommend following a low-carbohydrate diet which involves excluding white grains, sugar and starchy foods in favour of lean meat, vegetables and legumes. One of those experts is Dr David Unwin, who pioneered the approach in the UK and found that 93 per cent of his patients with prediabetes restored their blood sugars to normal after following the diet for two years.
Recommended foods for prediabetes
In order to help bring blood glucose back into balance, build meals around the following foods:
Lean proteins
Fish
Eggs
Dairy such as yogurt, cheese, cottage cheese, milk
Tofu and pulses such as lentils and chickpeas
“Getting adequate protein, and spreading protein across the day is vital,” says Carin Hume, a consultant dietitian. Aim to include a good source or protein with every meal.
Have two servings of fish each week and no more than 70g of red meat per day, but you can also include eggs, yogurt, cheese, cottage cheese, milk, tofu and pulses such as lentils and chickpeas to boost your protein intake.
Vegetables
“Fill your plate with protein and vegetables, particularly leafy green vegetables, and have what I would call a ‘good old fashioned meat-and-two-veg’ type of meal, rather than a rice-or pasta-based meal,” says Dr Cavan. Add salad or vegetables to at least two of your meals and choose as many different varieties as possible to feed your gut bacteria.
Fibre-rich foods
High-fibre beans and pulses such as lentils and chickpeas
Grains such as buckwheat, quinoa and barley
Research shows that a high-fibre diet can improve glucose metabolism, but Hume warns that many of us aren’t eating enough. As well as vegetables and salads, build high-fibre beans and pulses into your diet.
Healthy fats and omega-3s
Olive oil
Avocado
Oily fish
Nuts and seeds, such as flax and chia
Choose healthy fats, particularly heart-healthy monounsaturated and polyunsaturated fats from olive oil and avocado, oily fish and nuts and seeds. An increasing body of research now advocates eating full-fat dairy to help manage blood glucose. Eating nuts can help to improve blood sugar control, and one study found that eating seeds such as flax and chia has the same effect.
Food and drink to avoid with prediabetes
Liquid calories including juices, sugary drinks, smoothies
Alcohol
“Try to make water your main drink, and only consume alcohol in moderation, says Dr Cavan. “I see a lot of people making fruit smoothies because they think they are really healthy, but you can have a huge amount of sugar in a smoothie.”
Processed and refined foods
Flavoured yogurts and sauces
Refined sugars (found in most shop-bought cakes and breakfast cereals)
Consuming a lot of ultra-processed foods (UPFs) increases the risk of developing Type 2 diabetes – perhaps by as much as 15 per cent. “Most UPFs are highly palatable and easy to overeat,” notes Hume.
Avoid foods which contain refined sugars, such as cakes, biscuits, breakfast cereals and sweets, along with those which often contain large amounts of hidden sugars, such as flavoured yogurts and sauces. Instead include protein in every meal and fill half your plate with vegetables or salad.
Managing portion sizes
“Portion size is important, especially in reducing calorie intake to help with weight loss,” says Hume. On that note, “it may be better to enjoy ‘treat foods’ when eating out as this can make portion control easier, especially if you share dishes and desserts.”
If the thought of cutting out all the sugars and starchy foods feels too much, Dr Cavan recommends using a blood glucose monitor to see exactly how your body responds to the foods you eat. This might make you pause before reaching for the biscuit tin.
“This will show you instantly which things are pushing up your sugar levels,” says Dr Cavan. “You can quickly see what you can get away with, and this is so variable. For example, some people can have a small amount of potato and they don’t see any effect, while other people can’t.”
FAQs
Is fasting helpful for prediabetes?
Research suggests that fasting or time-restricted eating can help to improve blood glucose control and potentially prevent or treat prediabetes.
“Prolonging your overnight fast can help reduce the insulin levels in your bloodstream, which helps to counter the pre-diabetes disease process,” explains Dr Cavan. “The main form of fasting that I suggest is to skip breakfast on two or three days (or more) per week. This type of 16-hour fast can be very helpful, especially for people who aren’t hungry in the morning.”
How will I know if I have prediabetes?
“The only way you can tell if you have prediabetes is by asking your GP for a routine blood test,” says Dr Cavan. “When you have prediabetes you have a blood sugar level that’s slightly higher than normal, but nowhere near high enough to cause any symptoms, such as being very thirsty or tired, or passing a lot of urine.”
Your doctor will measure your HbA1C level, which shows your average blood glucose levels for the previous three months. If your HbA1C reading is between 42mmol/mol (6 per cent) and 47mmol/mol (6.4 per cent), this indicates prediabetes. Over 48mmol/mol (6.5 per cent) suggests diabetes."
Words above with all related links can be seen here
Related Articles/Posts
Diabetic or Prediabetic : Here Are Eleven Foods To Avoid - read it here
What is prediabetes and how can you reverse it? - read it here
Diabetes News : How 'pioneering' GP has transformed lives of 150 type 2 diabetes patients without drugs - read it here
~ xxx oooo xxx ~
Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, something for everyone to read and enjoy...
But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional.
Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic (more about this here) and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
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