Diabetes: New NHS-backed eating plan lowers blood sugar and helps reverse type 2 diabetes

3 mins read


Green pancakes

Prep and cooking time: 20mins Serves: 2 Carbohydrates per serving: 1

The spinach in these pancakes will boost your veg intake while the oats provide a source of complex carbohydrates. Serve our savoury pancakes with a squeeze of lemon or some extra Greek yoghurt.


  • 150g baby spinach leaves
  • 2 small eggs
  • 60g plain natural or Greek yoghurt
  • 80g ground almonds (almond flour)
  • 40g rolled oats
  • 1 tsp ground hot paprika (optional)
  • 1 tsp garlic powder or 1 small
  • garlic clove, minced
  • 1 tsp baking powder
  • 1-2 tbsp extra virgin olive oil
  • 2 spring onions, finely sliced
  • 30-50g feta cheese, crumbled.


1. In a blender, combine the spinach, egg, and yoghurt. Blend until smooth.

2. Add the dry ingredients (ground almonds, oats, paprika, garlic powder, and baking powder) to the blender. Season generously with salt and pepper, and blend until completely smooth.

3. Heat ½ tbsp oil in a large, non-stick frying pan, over low medium heat. Flip the pancakes when you start to see 1-2 bubbles forming on the uncooked top side. Cook for 4-5mins in total, using ½ tbsp of oil per 2 pancakes. The batch should make 8 small/medium or 4 large pancakes.

4. Top with a sprinkle of feta and spring onions.

Gundeep Sohanpal, dietitian at Second Nature and co-author of the cookbook, said: “Losing weight is one of the best ways to reverse type 2 diabetes, and eating lower carb meals also has the benefit of being the easiest food plan to stick to in the long term, as it doesn’t leave you feeling hungry. All the recipes in this book are lower carbohydrates.

“Fad diets all claim to be the simple answer to losing weight. However, science proves there’s no such thing as a ‘magic’ diet that results in healthy weight loss. That’s why a realistic, healthy eating plan that fits into your daily life is so important.


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