Patrick has summarised diabetes prevention and reversal into ten dietary steps that are beneficial for the whole family’s health as well.
“My low-GL diet is not a low-fat or a low-calorie diet. My dietary advice is good for anyone because it will give your body what it needs to remain well. If you have diabetes, it is life-saving, and if you have pre-diabetes, it’ll make you diabetes-proof,” says Patrick.
- Eat no more than 55 GLs per a day and have an additional 10 GLs for drinks and dessert. For more information on the GL value of foods, read Patrick’s book The Low-GL Counter or visit patrickholford.com.
- Eat regular snacks.
- Practise meal-balancing at every meal. A quarter of each main meal should be protein, another quarter low-GL carbohydrate or starchy vegetables, and half should be non-starchy vegetables.
- Use the diet on six days out of seven.
- Choose good fats, avoid bad ones.
- Avoid food that you are allergic or sensitive to.
- Exercise regularly. Keep active by choosing stairs, walking, cycling or anything that focuses on fitness.
- Never skip breakfast. Eat protein with a carbohydrate like eggs on toast.
- Enjoy plenty of low-GL “wonderfoods” such as strawberries, raspberries, blueberries, tomatoes and olives.