Eat smart to prevent and manage diabetes

Diabetes is a serious chronic disease that affects millions of people worldwide. 

Diabetes Awareness Month provides an opportunity to raise awareness, educate the public and encourage individuals to take steps toward diabetes prevention and care.

Having regular checkups and monitoring personal lab results is an important part of managing your health. Understanding that what we eat and drink can greatly impact blood sugar levels is essential. Nutrition is a powerful tool for both diabetes prevention and management.

The plate method

• Fill half your plate with non-starchy vegetables such as spinach, carrots, broccoli, salad greens, tomatoes, artichoke or asparagus.
• Fill a quarter of your plate with lean protein like eggs, chicken, beans, fish or low-fat yogurt.
• Fill the final quarter with a healthy complex carbohydrate such as brown rice, quinoa, oats, whole grain pasta or whole grain bread.
• Choose healthy fats. Include small amounts of “good” fats from sources like avocados, nuts, seeds and olive oil. Oily fish such as salmon and sardines are also linked to a lower risk of diabetes.
• Increase fiber and nutrients. Eat plenty of fruits, vegetables and legumes such as beans and lentils, which are rich in fiber, vitamins and minerals. Fiber helps slow the absorption of carbohydrates into the bloodstream, preventing rapid spikes in blood sugar. It also helps improve the body’s response to insulin, the hormone that regulates blood sugar levels. Additionally, fiber feeds beneficial gut bacteria that can produce short-chain fatty acids, which have blood sugar-lowering effects. Aim for 25–35 grams of fiber per day.
• Opt for whole grains. Choose whole grains instead of refined grains. Examples include whole wheat bread, brown rice, quinoa, whole grain wraps, whole grain pasta and oats. 

Foods to limit or avoid

• Sugar-sweetened drinks: Avoid soda, lemonade, sweet tea, fruit punch, fruit juices with added sugar and other sugary beverages such as some coffee drinks and energy drinks.
• Processed, high-sugar and high-fat foods: Limit snacks like cookies, baked goods, candy, ice cream, chips, French fries and other foods high in sugar and trans fats.
• Refined carbohydrates: Reduce your intake of white bread, white rice, sugar-laden breakfast cereals, white pasta, many crackers and instant oatmeal.
• Excess sodium: Try to limit sodium intake, especially if you have high blood pressure.

Simple tips for success

• Stay hydrated: Drink plenty of water instead of sugary beverages.
• Snack smart: Choose healthy snacks like fruits, vegetables, hummus, protein bars, hard-boiled eggs, yogurt or a small handful of unsalted nuts instead of chips or candy.
• Plan: Pack your lunch and snacks so you always have healthy options available, whether at home or on the go.