Diabetic food & where to get it
There is generally no need for buying expensive diabetic food. A healthy well monitored diet is the best option. However, there are foods worth considering that can be a useful addition to your diet and provide you with extra options to your diet, that can sometimes otherwise restrict you. Websites included may also sell the products listed from an online shop.
Sweeteners
Personally, I don’t go for artificial sweeteners as they can have bitter aftertastes and some are linked to other health concerns. However, they can be useful as they tend to have little or no sugar or carbohydrate content.
Stevia is a natural sweetener that has no sugars or carbohydrates. In drinks it’s OK in small quantities otherwise there’s a bitter aftertaste. Good for baking with. It’s difficult to get hold of – best to scour the internet.
Xylitol Although it sounds artificial it’s actually a natural sweetener. Quite good in drinks and very good for baking. Contains large amounts of carbohydrates but no sugars.
Available in some Holland & Barretts, Waitrose, Sainsbury’s stores and health food shops.
Agave Syrup A natural sugar from cactus. Whilst high in sugars it is considered diabetic friendly as it is a slow constant release of sugars. Available in some supermarkets and health food shops.
Chocolate
Much diabetic chocolate contains sweeteners such as fructose or sorbitol which also affect sugar levels. Diabetic chocolate generally contains the same amount of fat.
Plamil chocolate has massively improved in the last few years they produce a range of vegan diabetic chocolate with flavours such as dark chocolate, mint dark chocolate, chocolate with shelled hemp seeds & milk chocolate alternative. All are sweetened with xylitol and available in some Waitrose stores and health food shops. A firm favourite and not too expensive.
Booja Booja do a range of fridge chocolate truffles sweetened with agave syrup including raspberry truffles. Usually about a pound for two. A bit expensive but well worth it. Available from some health food stores.
Siesta produce a range of sugar free carob bars which is an alternative to chocolate. They have plain, mint or orange around a pound for a small bar. The carob is a natural sweetener so has a low carbohydrate content and very low sugar content. I like it and its definitely worth a go – you either love it or hate it.
Raw chocolate do a range of raw diabetic chocolate with agave syrup and naturally low in saturated fats. Some supermarkets stock them but they are generally a bit pricey but very nice.
www.veganstore.co.uk Do a range of mail order raw or sugar free chocolates.
Milk, Cream & yoghurt
Although sugar contents for dairy milk & cream does not vary much from that of the vegan versions of soya, rice, oat or nut milks the vegan version tend to have lower fat contents and more fibre.
Provamel / Alpro Have ranges of dairy alternatives in just about every supermarket and health food store with also a plain yoghurt.
Most supermarkets now do their own brand of soya milk.
Ice-Cream
Tofutti Tofutti cuties – Ice cream in chocolate wafer sandwich – Low in fat and contains artificial sweeteners. Nice but there is an after taste of artificial sweetener. Available in health food shops and some jewish supermarkets. They also do normal ice-cream in some supermarkets and health food shops that is low in fat and relatively low in sugar.
Booja Booja Amazing ice cream better than most sugary stuff. Sweetened with agave syrup and its raw. Available in some health food shops but is generally more than £5 a tub but you are getting what you pay for.
Cookies
Nana’s cookie company Do a range of vegan cookies that contain no refined sugars but do have fruit sugars but relatively low amounts. Although they taste great and are available in some Holland & Barretts and other health food shops, they are quite expensive.
Tomato Ketchup
Whole Earth – Do an organic tomato ketchup that is very low in sugars, relying on a small quantity of wheat syrup for sweetness. Taste different from other ketchups but I prefer it. Available from health food shops including Holland & Barretts and some supermarkets including Waitrose. Can be a bit pricey but if you only use it occasionally it lasts a long time.
Vegan meat substitutes
Vegan meat substitutes can be very useful for diabetics. Diabetics can find it more difficult to absorb high quantities of fat, especially saturated fat and the fat can hold sugars in your blood for longer.
Vegan meat substitutes tend to have less fat especially saturated fats than most meat, contains more fibre and no cholesterol. All big benefits for diabetics.
You will find meat substitutes in just about all supermarkets and health food shops, there are more than the ones listed.
I occasionally take Holland & Barrett biotin tablets that are suitable for vegans. Apart from helping fat break down biotin supports healthy vision another important aspect for diabetics. Personally, if I eat lots of fatty foods my skin goes drier and I get redness on and around the cheeks. Biotin has helped this clear. Obviously, it is ideal then to cut back on fatty foods.
Linda Macartney Has a range of frozen meat alternatives available in most supermarkets and health food shops. The mince is very good and low in fat and high in fibre. Although the deep country pies and sausages are high in fibre and probably lower in fat than most meat options they do seem relatively high in fat.
Mock Meat or Gluten
Available in most Chinese supermarkets and some health food stores are tins of mock chicken or duck. At just over a pound a tin is a cheap low fat tasty option.
Fry’s Have a range of frozen burgers, spicy burgers, chicken burgers, hot dogs, sausages, beef strips, chicken strips and more. Available in Holland & Barrett and other health food stores. Very good range of low fat meat alternatives.
Redwood Have a range of refrigerated sausages, burgers, chicken pieces, fish fingers, Brussels pate, bean pate and more. Available in health food shops including Holland & Barrett and some Asda stores.
Margarine
Pure Have sunflower, soya or organic margarine and soon to come cheese alternatives available in most supermarkets and health food shops. Low in saturated fats.
Vitalite Sunflower margarine available in many supermarkets again low in saturated fats.
Mayonnaise/salad cream
Plamil Have a range of egg free mayo available in health food shops and some supermarkets with no cholesterol and low in saturated fats.
Salad cream Most people who make salad cream including supermarkets have a no egg one. Often the low fat version they are lower in saturated fats.
Cheese
Sccheese Have a range of cheeses available in supermarkets lower in saturated fats and no cholesterol.
Redwood Have a range of cheesly cheeses available from health food stores lower in saturated fats and no cholesterol.
Pure Soon to have a range of cheese slices and spreads.
Tofutti Have a range of cream cheeses available from health food shops including Holland & Barrett that are low in saturated fats.