Jills Type 2 Diabetes Hub

26/08/2025

08/08/2025

Mediterranean Diet
Let’s talk about the Mediterranean Diet and Type 2 Diabetes

Why?

😎Because it’s the Summer 🌞🌞

Research

🔬There is research out there with evidence that following a Mediterranean diet can lower your HBAlc

❓So what is the Mediterranean diet?

It typically includes:

🍓Plenty of fruits
🥦Plenty of Vegetables
🥖Bread
🌾Grains
🥔Potatoes
🫘Beans
🥜Nuts and seeds

🫒Olive oil is the primary fat source
And….

🧀Dairy and 🥩meat in low to moderate amounts.

This style of eating can help:
To stabilise your blood sugars
Lower your HBA1C
Can help to prevent heart disease and stroke
Can help to reduce the risk of:
Obesity
High cholesterol
High Blood Pressure

It can also help brain 🧠 health.

If you would like a few sample recipes please message me and I will send them to you.

30/07/2025

Myth

🎧 When you focus on sugar content of foods you can disregard the other great nutrients that are in the food!

🍓 Whole fruit is a healthy source of fibre, water, vitamins and minerals, and it is low in energy. Fruit is an excellent snack choice for anyone, whether or not they’re living with diabetes.

🍇 Although there is naturally occurring sugar in fruits, most fruits have a low glycemic index, providing a slow rise in blood sugar levels.

📖 A focus point for people with Type 2 diabetes would be to look at the amount of fruit and when it is eaten. A good guide is to aim for two serves of whole fruit per day, eaten at different times in the day.

🧃 What about fruit juice?
Fruit juice has a higher concentration of sugar because other nutrients like fibre have been removed.
Frequent consumption of fruit juice has been found to be associated with an increased risk of developing type 2 diabetes, so water is always the best beverage choice.

Try to;

Aim for two serves of whole fruit per day. A serve is:

* 1 medium apple, banana, orange or pear
* 2 kiwi fruits, mandarins or plums
* 1 cup berries or grapes.