You Could Lower Your Risk Of Type 2 Diabetes By Brushing Your Teeth

The portion sizes will vary depending on a person’s weight, gender, body composition and activity levels, but as a rough guide, Diabetes UK recommends following meal plan:

Starchy food

Includes rice, pasta, bread and chapattis for energy. Choose wholegrain where possible. One portion is:

Cooked rice = 2 heaped tablespoons

Half a jacket potato = 1 computer mouse

Breakfast cereal = 3 tablespoons

Boiled pasta or cooked noodles = 3 heaped tablespoons

Dairy food

Includes milk, cheese and yoghurt for calcium, which is essential for strong bones and teeth. One portion is:

Semi or skimmed milk = one medium glass (200ml or 1/3 pint)

Hard cheese = small matchbox (30g)

Reduced or low-fat cream cheese = two small matchboxes (60g)

Low-sugar, low-fat fromage frais/yoghurt = 125g pot

Meat, fish, eggs, pulses, beans and nuts

These foods are high in protein, essential to build and replace muscle. One portion is:

Cooked lean meat (eg chicken, beef or pork) = deck of playing cards (60–90g)

Beans and pulses (eg red kidney beans, butter beans, chickpeas or lentils) = 4 tablespoons

Nuts or peanut butter (unsalted) = golf ball (2 level tablespoons)

Quorn, tofu or soya = snooker ball (120g)


“Fruit Provides you with important vitamins, minerals and fibre that help protect you against stroke, high blood pressure, heart disease and certain cancers,” says the charity. It is an essential part of your five-a-day plan. One portion is:

One handful of grapes

One small glass (150ml) of fruit juice (limit to one portion a day)

Two small satsumas, clementines or tangerines

Two medium plums

Two tinned pineapple rings or 12 chunks in natural juice

One heaped tbsp raisins, sultanas, currants or dried cranberries

Seven strawberries


An important source of fibre, minerals and vitamins, and an important part of any five-a-day plan. One portion is:

Three heaped tablespoons cooked veg (eg carrots, peas, sweetcorn, mixed veg)

One medium onion

One large sweet potato

Two broccoli spears

One heaped tablespoon tomato purée

One piece of cucumber (5cm)

Four large mushrooms or 14 button mushrooms

Three heaped tablespoons beans or pulses (eg kidney beans, chickpeas or lentils)

Foods high in fat and sugar

The health body explains: “You can enjoy foods from this group as an occasional treat, but they will add extra calories so it’s best to keep them to a minimum, especially if you are trying to lose weight. One portion is:

Butter/margarine = one dice (5g)

Low fat spread = two dice (10g)

Unsaturated oil (eg sunflower, rapeseed, olive oil) = 1 teaspoon

Chocolate = one fun size bar

Source :

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