Help for Type 2 Diabetes Sufferers

Herminder has been helping her clients reverse the type2 diabetes condition with her advice and diet plans.

Over consumption of starchy carbohydrates are one of the main causes of type2 diabetes.  Herminder has developed recipes that have a healthy balanced diet for type2 diabetes sufferers.

Firstly she looked at the role of carbohydrates;

Role of carbohydrates

Carbohydrates provide a steady and readily available supply of energy for the brain and the central nervous system. The brain, in particular, is what's known as an obligate user of glucose. Glucose is a blood sugar used as the main source of energy for the body. An obligate user of glucose means that the brain must be supplied with glucose constantly in order to function properly. Carbohydrates can either be used straightaway or stored in the muscles and liver as glycogen

Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.  Over consumption  can leads to type2 diabetes, Daily consumption is depends on individuals weight and how many calories should one consume a day.

Chicken Tikka Masala

Preparation time:  20 mins

Cooking time:  40 mins

Serves:  4

Calories per serving:  501


-400g Chicken Breast, Diced

- 8oz/227g Canned Tomatoes

- 2 Medium Onions

- 1oz/28g Spice Paste, Garlic & Ginger

- 100g Plain Yogurt

- 3 Tbsps/45ml Sunflower Oil

- 1 Tsp Turmeric Powder

- 1 Tbsp Garam Masala (Dry)

- 1 Tsp Salt

- 1 Tsp Chilli Powder

- 1 juiced lemon

- 1 Green Pepper

- 200g Basmati Rice

- Salad to serve

-Fresh Coriander


  1. Roughly chop 1 onion and grind in a food processor (set aside)

  2. Grind tomatoes (set aside)

  3. Cut chicken into small pieces (set aside)

  4. Finely chop coriander (Set aside)

  5. Cut one onion into square pieces

  6. Finley chop green pepper


  1. Place green peppers, ground onion, yogurt, lemon juice, pinch of salt, ½ tbsp Garam Masala, ½ tsp Turmeric and 1 tbsp oil in a bowl and mix well. Add chicken, stir, cover and leave to marinade in a fridge for 30 mins.

  2. Wash the rice and boil with 500ml water for ten minutes, then lower the heat and cook for 10-15 mins until rice is fluffy.

  3. Preheat the oven on high, spread the marinated chicken with peppers on a shallow tray and place in the oven for 15 minutes.

  4. Add remaining oil into a pan and fry onions until brown, add ½ tsp turmeric, tomatoes, ginger & garlic paste, chilli powder and stir, cook for 15 mins on a medium heat stirring frequently.

  5. Add roasted chicken and peppers and cook on low for 10 minutes stirring occasionally.

  6. Garnish with coriander

  7. Serve with rice and salad

Nutritional Information

Calories (Kcal) - 501.4

Protein (g) - 35.4

Carbohydrate (g) - 54.7

Saturates (g) - 2.5

Fibre (g)  - 3.0

Fruit & Veg - 2.9

Fat (g) - 15.7

Chicken Jelfrezi

Preparation time:  20 mins

Cooking time:  40 mins

Serves:  4

Calories per serving:  454


- 2 Medium Onions

- 50g Spice Paste, Garlic & Ginger

- 1 Tsp Salt

- 1 Tsp Chilli Powder

- 1 Tsp Turmeric Powder

- 1 fl oz/30ml Sunflower Oil

- 10g Tbsp Garam Masala (Dry)

- 500g Chicken Breast, Diced

- 8oz/227g Canned Tomatoes

- 10g Coriander Leaves

- 200g Basmati Rice

-Salad to serve


  1. Heat oil in a medium pan and fry onions for a few minutes on a high heat until golden brown.

  2. Add chicken, turmeric, chili powder and salt.

  3. Fry over a medium heat for 5-10 mins, or until golden brown, scraping the base of the pan frequently and turning the chicken over.

  4. Add tomatoes, cover and cook over a medium heat for 20 minutes

  5. Uncover and simmer for 10 minutes so that any excess liquid evaporates and the sauce thickens.

  6. Add Garam Masala, ginger and fresh coriander and simmer for 5-7 minutes

  7. Serve with plain rice or whole meal pitta bread/chapatti.

Nutritional Information

Calories (Kcal) - 454

Protein (g) - 28.7

Carbohydrates (g) - 51.2

Saturates (g) - 2.0

Fibre (g) - 5.9

Fruit & Veg - 2.8

Fat (g) - 13.5