"I have recently learnt that I am diabetic. Initially panicked by the idea, I was slightly reassured by doctors who explained that diabetes could go hand in hand with a normal life, with a few adaptations. Since, I have tried to change my lifestyle to give myself the very best chances"

What is the cause of diabetes?

Diabetes is a disease caused by excess glucose (sugar) in the blood. As it can lead to short or long-term complications, namely cardiovascular, articular, rheumatological, kidney or ocular disorders, this illness is rather frightening. But you should not panic. With some rigour and the help of medical professionals, it is easier to control. Diabetes can be hereditary or due to a weight problem. In the latter case, it is often associated with the distribution of fat around the girth. In all cases, it is recommended to follow a few rules for remedial and preventive purposes.
We can help you, with some practical advice, to help you balance your diet. However, we recommend that you consult your doctor regularly as he or she alone can adapt your treatment to your particular case.

How to reduce hyperglycaemia and reduce the effects of diabetes?

• It is important to vary your diet as much as possible while reducing the consumption of sugar and sweet products such as sugar cubes or granulated sugar, honey, jam, jelly, cocoa powder or chocolate, chocolate spread, sweets, biscuits, etc. which should only be eaten very occasionally after consultation with your doctor or in the case of hypoglycaemia,
• Take three or four meals per day, eating slowly and calmly,
• Do not skip meals as the quantity of starch (potatoes, pasta, rice, couscous, pulses, pre-cooked wheat, etc.) should be fixed at each meal and every day,
• To guarantee appetite control, it is important to combine vegetables with starch to restrict calorie intake, while providing fibre, vitamin and mineral intake,
• Choose wholemeal cereals (wholemeal pasta, brown rice, wheat germ, breakfast cereals without added salt, etc.) and wholemeal, bran or granary bread: they are richer in essential nutrients but also fibre,
• Rediscover the taste of food by eating less sauce, salt and preferring spices, herbs, pickles, juices and zest of lemon, condiments, etc...,
• Eat fruit or 100% pure fruit juice no more than twice a day, during rather than outside meal times to avoid your sugar levels increasing excessively and too rapidly,
• Generally speaking, avoid excessively fat and sweet foods (certain pre-cooked dishes, Viennese pastries, pork delicatessen foods, fried food...),
• Prepare your meals and pastries yourself, using diet margarine, low calorie fromage frais or skimmed milk, artificial sweeteners, etc.
• Remember to drink a lot throughout the day (at least 1.5 litres of water per day),
• Sport, even a little, helps regulate your weight and blood pressure, and it is good for the morale. If you cannot join a sports club, stimulate your daily energy expenditure by taking the stairs rather than the lift, by walking or cycling with family or friends...

	RECOMMENDED FOODS	FOOD TO BE AVOIDED
Milk and dairy products	Skimmed and semi-skimmed milk, yoghurts without added sugar, 0% or 20% fromage frais, cheese with less than 30 % fat	Full-fat milk, sweet yoghurts and fromage frais and/or with fruit, flavoured, sweetened milk
Meat, fish, eggs	Beef, veal, poultry, eggs, lean ham  Lean and oily fish	Pork delicatessen foods (sausages, pâtés), fatty meat, fish terrines
Starch	Potatoes, wholemeal pasta, brown rice, couscous, wheat in recommended quantities	Dishes with sauces, pastries, Viennese pastries, biscuits
Fruit & fruit juice	At mealtimes only and no more than twice a day	Over-ripe bananas  Cherries
Vegetables	Everything (peas are considered to be "starches")
Fat	In tiny quantities	Cooked fat
Sweet products	Artificial sweeteners and products containing artificial sweeteners	They are forbidden or authorized in reasonable quantities previously set by your doctor *
Drinks	Water, tea, coffee, herbal tea without sugar.  Occasionally, freshly squeezed fruit juice taken during a meal	Syrups, fruit drinks, lemonade, bear, wine, spirits
Accompaniments	Spices, herbs, garlic, gherkins, pickles, mustard.	Sauces (mayonnaise, ketchup, butter sauces), certain mustards.

* However, in cases of hypoglycaemia, it is recommended to eat a sugar cube or drink sweetened water

In any case, learn to read labelling to make life easier.

"Yoplait balance" advice:

Cover your calcium requirements without eating sugar with plain or artificially sweetened Yoplait dairy products (20% or 0%, Calin fromage frais, 0 % Panier fruit yoghurt range, 0% Petit Yoplait).

Here is a menu plan suitable for a non-insulin dependent diabetic

A small amount of bread (French stick, wholemeal, country-style, etc.) and as much water as you want can accompany your main meals.

Breakfast :

• 3 tablespoons 20 % Calin fromage frais
• 2 slices granary bread with margarine
• Fresh grapefruit juice
• Coffee or tea without sugar

Lunch:

• Green beans with dressing
• Grilled salmon steak
• Spinach and a small potato with Yoplait light single cream sauce
• A portion of fresh goat's cheese

Afternoon snack:

• Two sugar free 0 % Petits Yoplait, with a tablespoon of muesli
• An apple

Dinner :

• Vegetable soup
• A fried egg
• Baked tomatoes with garlic and parsley
• 3 tablespoons bulgur
• 0% Panier fruit yoghurt