Type 2 diabetes Archives - Defying Diabetes

Here is my delicious Orange & Mustard Chicken Pasta, this dish is so fresh and perfect for this time of year! This is also super easy to make, so it will become a staple recipe for you!

Serves 2

Macros:

Calories: 742
Carbohydrates: 88g
of which sugars: 16g
Fibre: 5.5g
Protein: 56g
Fat: 17g

Ingredients:

Juice of 2 oranges
2 tablespoons mustard
1 tbsp olive oil
2 chicken breast
1 tablespoon soy sauce
1 tsp Paprika
1 tsp Oregano
200ml chicken stock
30g flaked almonds
150g dried fusilli pasta
125g broccoli
1 large white onion
2 cloves garlic
3 handfuls of rocket
Salt and black pepper

Method:

1. Chop the broccoli, onion and garlic.

2. Next, cube the chicken into a large saucepan and brown with 1 tbsp olive oil. Once the chicken is browned, add the broccoli, onion, garlic and season with paprika, oregano, salt and pepper. Fry this off for around 5 minutes.

3. Now add the stock, soy sauce, orange juice, mustard and let this simmer for around 10 minutes. Cook the pasta while this is simmering.

reducing stock - orange & mustard chicken pasta

4. Once the pasta is cooked and the stock has reduced by half, stir the pasta and almonds into the chicken. Let this combine for a minute or two.

5. Once it is combined, serve up the pasta. Garnish with fresh rocket and grate some fresh orange zest over the top.

6. Next, enjoy! 🙂

Thank you for reading my Orange & Mustard Chicken Pasta! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Jamie Oliver’s Jerk Chicken Recipe and Butternut Squash soup recipe!

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Education on Diabetes, Parents

How to tell people you have diabetes

12th November 202219th October 2022 christinasmithdd

Telling people you are living with diabetes can be hard, especially if it’s someone you care about, or you have recently been diagnosed.

Even if it feels difficult, the people around you must know so they can support you. Here are my tips!

Choose a familiar place

tell people you are living with diabetes

Choosing somewhere you feel safe will help you to feel more relaxed during the conversation. This can be at home or your favourite cafe/restaurant.

You can also bring the topic up casually, it doesn’t have to feel serious. I often tell people when we are talking about food or exercise. For example I’ll say ‘I like to exercise because it helps me to control my sugar levels, I have type 1 diabetes’. Then the conversation goes on from there.

Keep it simple

Most people won’t fully understand what living with diabetes means, so you need to use easy language for them to understand.

You can use stuff like:
– ‘My sugar levels can go high and low’
– ‘When they go high I need insulin’
– ‘When they go low I need to eat sugar’

Tell people how to support you

Tell them what you might need. For example, sometimes your sugar levels will influence your food choices or you might need them to go for a walk with you.

I also tell people that I will let them know if i need anything, rather than having people constantly asking if I’m ok. This puts the control in your hands, and stops you feeling overwhelmed.

Be prepared to answer questions

Everyone will have questions, this is vital to their understanding, and in my opinion the best way to raise awareness.

Questions will often be about your diagnosis, what you eat or about taking insulin etc. From my experience most questions are positive, however sometimes people might ask you a questions that comes off as negative. If this happens, reinforce that people living with diabetes can achieve anything, just with a little more preparation.

For more information, check out my post Dealing with annoying questions about diabetes.

*Remember to only have conversations when you are ready, but getting things off your chest is important too. If you are worried someone is going to judge you or treat you differently after, maybe you need to question their importance in your life rather than hiding your diabetes. Please email me if you need anything!

Thank you for reading How to tell people you have diabetes, email me any questions you have. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Tips on teaching children to inject and 10 facts about Type 1 diabetes!

Education on Diabetes, Top Tips

Restaurants and Diabetes 101

15th October 202215th October 2022 christinasmithdd

Eating in restaurants can be challenging for people living with diabetes, due to unknown ingredients, generous portions and long waiting times can cause problems.

Despite these challenges, it should not stop you from enjoying a meal out! Here is what to consider when eating out to help keep your sugars stable.

Look them up

The first thing I do before eating out is look at the menu to get an idea of the food, and to get excited! 🙂

This way you can prepare earlier in the day if you need to. For example if you know it will be a carb heavy meal, you might decide to stay active and get some cardio in.

The majority of chain restaurants have macros available online which you can use to carb count. Also double check on apps like MyFitnessPal which has macros listed on there.

Of course independent restaurants may not have this information, so you’ll have to wing it or ask them before/when you arrive.

Timing

Knowing when to inject can be difficult when you don’t know the wait time.

I have a few methods which might help!

1.If my sugars are running slightly high, I’ll order something lower carb to start and a higher carb main. I’ll inject 10 minutes (ish) after ordering.

2. If my sugars are normal or running slightly low I’ll order a starter and main with carbs. Again I’ll inject around 10 minutes after ordering, but I will also order a drink with sugar and/or some bread to keep me going.

Ask the waiter what the wait time will roughly be so you can prepare and enjoy your food!

Different Ingredients

Restaurants often use more flour and sugar in recipes and sauces, so this means more insulin may be needed than usual.

Sometimes it is worth injecting a few extra units to account for this, and if you start to go low, you can always eat/drink more! Make sure you test regularly during the meal!

Asian dishes and tomato sauces often contain a lot of sugar – so bear this in mind!

Final tips

I really like to go for a slow walk after eating. This can help with digestion, keep your levels stable and it is sociable!

Always remember to account for alcohol in your insulin (if it is sugary), and if you are drinking a lot, eat carbs with it to prevent a hypo!

Enjoy yourself… If you are running slightly high (not so much that you feel bad), inject a correction dose and forget about it. You deserve to have a nice meal out every now and then.

Thank you for reading Restaurants and Diabetes, I hope this was useful! Be sure to subscribe!

If you liked this post, be sure to check out 5 ways to handle high carb meals and Been diagnosed with type 2 diabetes? Here’s what to do!

Recipes

Slow-cooked Beef Adobo

8th October 20228th October 2022 christinasmithdd

Here is my delicious slow-cooked beef adobo recipe! This is so easy and convenient to make, it will become a go-to recipe for the winter!

Serve with either rice or noodles.

*You can also make this in a slow-cooker, put in all the ingredients and leave it on low heat for at least 8 hours. Using slow-cookers is also great at saving electricity and money!

Serves 5

Macros: (no sides included)

Calories: 404
Carbohydrates: 16g
of which sugars: 7.5g
Fibre: 1g
Protein: 20g
Fat: 37g

Ingredients:

500g cubed beef (organic if possible)
1 tbsp extra virgin olive oil
400ml coconut milk
75ml rice vinegar
125ml soy sauce
Juice of 1 lime
1 tbsp light brown sugar
2 star anise
3 bay leaves
4 cloves of garlic
1 large white onion
1 small red chilli
Small bunch coriander
Black pepper

Method:

1.Heat the olive oil in a large pan and add the cubed beef, onion, garlic and chilli. Lightly fry until the beef is browned.

2. Next, add the rest of the ingredients with a generous crack of black pepper and bring to the boil.

3. Now reduce to a low heat, cover it with a lid, and allow this to cook for around 2 hours. Stir every 30 minutes if possible.

4. After 2 hours, check the consistency of the sauce. If it is really runny, increase the heat again to reduce it.

5. Once you are happy with the consistency, serve it up with your choice of side (I usually go for rice!). Top with fresh coriander.

6. Next, enjoy! 🙂

Thank you for reading my Slow-Cooked Beef Adobo recipe! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Butternut Squash soup recipe! and my Delicious recipes for curry night!

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Education on Diabetes

Diabetes Charities to Support

1st October 202227th September 2022 christinasmithdd

Supporting diabetes charities is super important to raise awareness, increase access to medication and to fund research.

Here are some charities you can support through fundraising, volunteering and sharing on your social media.

Beyond type 1

Beyond type 1 is a fantastic charity cofounded by Nick Jonas. Their focus is on raising awareness and advocating for all people living with diabetes to have access to medical care.

Beyond Type 1 also offer scholarships specifically for young people living with T1D. The cost of living with T1D is extortionate, so this scheme covers the cost of their education.

You can support this charity by donating, following them on Instagram and sharing your story with them!

Juvenile Diabetes Research Foundation (JDRF)

JDRF is a large charity supporting type 1 diabetes, their mission is to eventually find a cure for T1D!

They are run events to fundraise and to create a supportive community for young people living with T1D. JDRF also have a subscription where you get a magazine 3 times a year which gives you important updates!

Get involved by taking part in a fundraiser, volunteering, or apply to work with them!

Diabetes Research & Wellness Foundation

Diabetes Research & Wellness Foundation are a smaller charity but do some very important work for the diabetic community.

They fund research specifically into islet cell transplants which is looking extremely promising in becoming a future treatment and possible cure for type 1 diabetes.

They also fund research into managing diabetes during pregnancy, and they give young researchers career opportunities.

Support them by donating!

Diabetes UK

Diabetes UK is a large charity which supports all types of diabetes. They give people living with diabetes the opportunity to take part in studies to aid research.

The website is very educational and covers many areas within diabetes management, so it might be useful to get to know the Diabetes UK website!

Lots of celebrities support Diabetes UK, including Muhammad Ali, Alexandra Burke, Amelia Lily and Mel C!

You can get involved by donating online, taking part in fundraisers/research and campaigning for rights in diabetes care.

Thank you for reading Diabetes Charities to Support! Make sure you check them out and please do what you can! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to ace your diabetic review! and my Thai-style Chicken Meatballs!

Diet, Education on Diabetes

4 Nutrients for Insulin Sensitivity

24th September 202224th September 2022 christinasmithdd

Here are 4 nutrients that promote insulin sensitivity and blood glucose balance.

Having good insulin sensitivity means glucose can move around the body and be used more efficiently. This reduces your risk of getting type 2 diabetes, and supports your overall health.

* These nutrients ARE NOT ‘cures’ of diabetes, they can be useful in managing glucose levels.

1. Cinnamon

Cinnamon mimics insulin, meaning receptors are more sensitive and glucose can move into cells easily. This helps to prevent hyperglycaemia as less glucose remains in the bloodstream.

It is really easy to get in your diet, sprinkle some cinnamon powder in your porridge, coffee or on toast. Also use either powder or sticks in your recipes. Cinnamon is delicious in asian dishes, jerk chicken and chilli-con carnie!

2. Chromium

Chromium is a mineral linked to glucose homeostasis in the body. It increases the activity of the enzyme tyrosine-kinase which increases the uptake of glucose into cells.

Broccoli, brazil nuts, apples, potatoes and lean meats are all very high in chromium!

3. Berberine

Berberine is a phytochemical present in many plants. It has been shown to increase insulin sensitivity through receptor activity, as well as regulating the amount of insulin secreted from the pancreas (in non-type 1 diabetics).

Herbs that contain berberine include barberry, goldenseal, Oregon grape and turmeric.

4. Omega-3 fatty acids

Omega-3 fatty acids have been seen to amplify insulin sensitivity. This may be due to its structural role in cell membranes and insulin receptors. Omega-3 is also vital for brain and eye health, as well as reducing inflammation.

Have 3-4 portions of oily fish per week (salmon, mackerel, anchovies, sardines and herring). Vegetarian sources include 1 tablespoon of chia seeds, flaxseeds and walnuts.

Thank you for reading 4 Nutrients for Insulin Sensitivity! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Insulin Resistance and Inflammation and 5 ways to reduce your risk of getting Type 2 diabetes

Education on Diabetes

The Menstrual Cycle and diabetes

17th September 202214th September 2022 christinasmithdd

The menstrual cycle can make sugar levels harder to control. Keep reading to find out why, and my tips for diabetes control.

How does the menstrual cycle impact blood sugars

The majority of girls living with type 1 diabetes will notice that their blood sugars rise around 7-5 days before their period starts.

This is due to a rise in the hormone progesterone. Progesterone builds the lining of the uterus before it shed during the menses.

Progesterone increases blood glucose because it reduces insulin signalling (causing some insulin resistance), as well as increasing glucose release from the liver.

Blood sugars usually return back to normal within the first couple days of bleeding, due to the rise in oestrogen.

This is what happens to the majority of women, but some may find that their blood sugars are lower, or not impacted at all (this is quite rare).

How to support blood sugar balance during this phase

There are quite a few ways to support blood sugar balance during this time. We want to focus on promoting insulin sensitivity.

The first thing I recommend is to track your menstrual cycle. Take note of your cycle length (bleeding around every 28 days). Write a reminder in your diary a week to five days before so you expect to see your levels rise.

Now you will know why your blood sugars are being more difficult to control and you can implement some changes.

1.Adjust your insulin dose. – Look at your doses and slowly increase them if necessary. You’ll need to trial and error how much insulin you need, and whether increasing your basal or bolus works better for you.

*For example, a week before I’m expecting my period, I’ll increase all of my rapid doses by around 1-2 units. I have tried increasing my basal over a few days, but I find it sends me into a hypo. You have to juggle doses around, and stick to what works for you!

2. Watch your carbohydrate intake – Make sure you are paying extra attention to what type of carbs and how many carbs you are eating. Carb counting can come in very handy!

*For example, I notice if I eat more than 40-50g of carbs in one go, my sugars can get very stubborn. I also try to stick to complex carbs to avoid rapid blood sugar spikes.

3. Try to reduce stress levels – If we are stressed, the body will secret more cortisol, which can also cause blood glucose to rise. So prioritise time to rest and relax!

4. Walk! – Gentle forms of cardio will really help to promote insulin sensitivity. Go for a walk after your main meal in the evening. Walking outdoors also helps us to unwind and relax after a busy day.

Irregular periods

If you have irregular periods it can be much harder to keep track of your sugar levels.

My best advice is to note down every time you have a period, and contact your doctor so they can help and advise you.

Thank you for reading The Menstrual Cycle and diabetes. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Top tips on alcohol consumption and diabetes control! and Metabolic syndrome 101!

Recipes

Thai-style Chicken Meatballs!

10th September 20227th September 2022 christinasmithdd

Here is the full recipe for my Thai chicken meatballs, made with fresh lemon grass and red chilli. The meatballs can be served with noodles, pasta or rice and drizzled with sweet chilli sauce.

This recipe is has great macros which you can see below. Keep reading for the full recipe!

Serves 4

Macros: (chicken meatballs only)

Calories: 233
Carbohydrates: 19g
of which sugars: 7g
Fibre: 1g
Protein: 30g
Fat: 5g

Ingredients:

500g chicken breast mince
1 small red chilli (finely chopped)
1 stalk fresh lemon grass (finely chopped)
5 spring onions (finely chopped)
2 tbsp Thai fish sauce
30g caster sugar
1 tbsp corn flour
4 tbsp fresh coriander (finely chopped)
4 tbsp Thai sweet chilli sauce
Black pepper

Method:

1.Gently heat the sugar and fish sauce in a saucepan. Once the sugar has dissolved, remove from the heat and stir in the lemon grass and red chilli. Let it cool for around 10 minutes.

2. Next, stir the sauce, spring onions, cornflour, coriander and black pepper into the chicken mince.

3. Lightly cover your hands with flour and shape the mixture into balls. Place them on a plate (it should make around 20 meatballs).

4. Put the meatballs in the fridge for around 30 minutes.

5. Next, gently heat some olive oil in a frying pan . Fry the meatballs for around 15 minutes, turning them so they cook evenly.

6. Once the meatballs are cooked, serve them up with your choice of carb, drizzle with sweet chilli sauce and some extra coriander.

7. Next, enjoy 🙂

Thank you for reading my Thai-style Chicken Meatballs! Give it a go, and be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Turkey Burger recipe and Jamie Oliver’s Jerk Chicken Recipe

Diet, Education on Diabetes

The Keto Diet and Type 2 diabetes

3rd September 20222nd September 2022 christinasmithdd

The keto diet can help the management of type 2 diabetes. Make sure you have read The Keto Diet 101 before reading the rest of this post!

How eating keto can impact blood glucose

Quite a lot of people living with type 2 are overweight, so eating a high fat diet might seem confusing and unhelpful.

The reason the keto diet can be useful in type 2 is because it causes our body to use our fat stores for energy, rather than glucose.

Eating high fat and reducing carbohydrate intake can help to promote weight loss and regulate blood sugar levels. It is important to distinguish between the types of fat you should be consuming if following the keto diet. Avoid having a diet high in red meat and processed/packaged foods. These foods contain high levels of saturated fat, which we do not want too much of.

Instead, prioritise eating extra virgin olive oil, avocado, nut butters, nuts and seeds and hummus for example.

Things to consider

Eating keto also promotes gluconeogenesis (when the body makes glucose from other sources), and can cause an increase in cortisol in some people. In other words, gluconeogenesis and high cortisol can also cause blood sugar levels to spike.

For this reason, eating keto can make little difference to sugar levels and can leave some people feeling fatigued. While the keto diet can be helpful for some, it is not a ‘cure all’ (no diet is!).

There are other diets that can help to drastically lower blood glucose in type 2 diabetes. This can include increasing high quality fats and proteins, and swapping to lower GI carbohydrates. (I.e. reducing carb intake, but not as drastically as when eating keto).

Trial and error is the best way to figure out what dietary model suits you best. Some people living with type 2 love the keto diet and reap the benefits. So giving it a go may be worth it.

If you have been diagnosed with pre-diabetes or type 2 diabetes, changing your diet is vital for your health and the management of your blood glucose levels. So chat to your doctor and see a nutritionist if you can. This is the best way to figure out which diet is best for you, and it is a decision you need to make.

Thank you so much for reading The Keto Diet and Type 2 diabetes! I hope you found this useful and it answered some of your questions! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Gluten – what is the big deal? and How to remove gluten from your diet

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Diet, Education on Diabetes

The Keto Diet 101

27th August 202225th August 2022 christinasmithdd

The Keto Diet is very popular at the moment, with people trying it for quick weight loss or the management of different diseases.

There is lots to know about this diet so I am writing multiple posts to provide you with everything you need to know!

What is the Keto Diet

The Keto Diet is when fat is the main food group consumed. Roughly 75% of calories consumed are from fat, 20% from protein, and only 5% from carbohydrates.

After a few days of eating keto, our body enters a state called ketosis. Ketosis is when our body is using fat as our main energy source, rather than carbohydrates. We begin to use ketones rather than glucose at a cellular level.

Our body also increases gluconeogeneis, which is when glucose is created from other sources (such as fat and protein).

Most people experience some symptoms for the first few days of eating keto. This can include fatigue, brain fog, cravings and GI symptoms. This is important to know if try eating keto.

Potential benefits

Weight loss – eating keto can cause rapid weight loss. This is because we carry less water when we consume less carbohydrates. Furthermore, the body starts to use up our fat stores for energy.
Increasing brain function – The brain can use ketones more efficiently which can decrease brain fog, fatigue and increase concentration for some people.
Management of some diseases – Research has shown the keto diet can help to manage childhood epilepsy and type 2 diabetes (more to come on this on another post). Some research has also demonstrated benefits in some cancers, but more research is needed for us to know for sure.

Potential cons

Nutritional deficiencies – Removing carbohydrates for a long time can result in B vitamin and fibre deficiency. This can cause problems such as fatigue, brain fog, constipation, some skin conditions and many more.
Increasing ‘bad’ cholesterol – Some people turn to consuming more red meat and processed foods. These foods can increase our LDL cholesterol, potentially increasing the risk of atherosclerosis and heart disease.
Impacting kidney function, bone density and potentially increasing the risk of some cancers – This is also linked to food choices when eating keto. Eating a lot of processed foods and meats can be very detrimental to our health.
It’s hard to follow – It obviously takes a lot of will power to consistently eat keto. It can also limit socialising as most restaurants do not cater for the keto diet.
It’s not for everyone – There are people who swear by it, but not everyone feels the benefits of keto! No diet is a miracle cure for everyone, always remember that.

Before making any drastic decisions about your diet, always talk to a nutritionist and/or doctor. They will help you to weigh the pros and cons, and to ultimately make the best decision for your health.

Thank you for reading my Keto Diet 101, keep an eye out for more posts about this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabulimia 101! and Insulin Resistance and Inflammation