Stats

In 2023, the center for disease control reported that approximately 98 million American adults, more than 1 in 3, have prediabetes. Of those with prediabetes, more that 80% do not know they have it. Prediabetes can put you at a heightened risk of developing type 2 diabetes, heart disease, and stroke. (CDC – Prediabetes)

About 38 million Americans have diabetes, which is considered 1 in every 10 people. Of the population that is diagnosed with diabetes, 90-95% of them have type 2 diabetes. Most often diabetes develops in adults over the age of 45, but more children, teens, and young adults are developing the chronic condition. (CDC – Diabetes, 2)

A Deeper Look

Our bodies use glucose, a type of sugar for energy. This sugar comes from two places – food and our liver. Insulin, a hormone in our bodies, moves glucose form our blood to our cells and our body then uses glucose for energy. Without insulin, glucose stays in our blood and we do not get the energy we need. (3) Developed irregularity this process that moves glucose from your blood to your cells results in diabetes.

Lifestyle factors can play a significant role in the development in the condition and may also play a factor in the reversal of the condition. Today we are going to look at how our nutritional habits provide possibilities of prevention or healing diabetic conditions. *(Keep in mind these recommendations are general, and your eating patterns should be tailored by your physician if you are currently managing diabetes or any chronic condition.)*

Did you enjoy your loved ones over the holidays with food?

I ask this question specifically to bring awareness to the role food plays in our lives. It is more than eating for nourishment. Food brings unity to families that may have been separated by several circumstances throughout the year. Food bring laughter over joining of members of the community. It can be seldom we think of the affects of the food we are eating during these times of gathering and enjoying laughter and love, until we here the terms “prediabetic” or “insulin/glucose” from our physician and then upon hearing the news we quickly try and makes sense of it all. Food will always be a major part of our lives – if we are fortunate, we eat daily! Making the eating process work for us and maximizing our health goals through the food and liquids we choose to consume.

Nutrition and Diabetes

Here are a few tips to consider when eating to prevent or manage the chronic condition of diabetes. (8)

1. Choose drinks without added sugar. (Opt for tea, coffee without added sugar, veggie and fruit smoothies, 100% juice with no added sugar [i.e. cranberry or apple juice with no added sugar], and of course water!)

2. Choose carbs high in fiber. (Fruits and vegetables, brown rice, quinoa, chicpeas, beans, lentils, and unsweetened dairy products. Dairy products are important for receiving calcium through your diet, but you want to limit the access sugar.

3. Limit processed and red meat. These can be associated with an increased risk of type 2 diabetes. Sources of protein to opt for are beans and lentils, eggs, fish, chicken and turkey, and unsalted nuts. Fish oils are rich in omega-3 oil that help protect the heart.

4. Include fruits and vegetables. Fruits and vegetables reduce the risk of diabetes, and other chronic conditions. Especially apples, grapes, berries, and green leafy veggies such as spinach, kale, watercrest, and swiss chard. Frozen veggies and fruits are also an option to consider.

5. Monitor alcohol consumption. Binge drinking several days of the week adds to the risk of chronic conditions including diabetes.

6. Monitor snacking. Always pay attention to signals your body is sending you for hunger. If you need a snack – eat it. Choose wisely according to your health goals. Instead of processed snacks that include a lot of salt and sugar (potato chips, sugary desserts, washed down with sugary soda) opt for unsweetened yogurt with added fruit, add in unsalted nuts or seeds. And there is always good old-fashioned snacking on fruits and vegetables.

7. Include healthy fats. Consuming every macronutrient (protein, carbs, and fats) are going to be important for fighting off chronic conditions. Healthier fats to add to your diet are seeds, avocados, salmon, olive oil, avocado oil, and sunflower oil.

Keep in mind that different factors can apply to each individual depending on your personal health history. Be sure to consult with your physician to tailor a meal plan to your personal needs.

Patterns for Success

Planning can lead to successful habit change. Major points to consider to plan for success are:

1. Focus on nutritious eating (whole foods enriched with macronutrients).

2. Create habits that are sustainable long term (consistency is key).

When focusing on eating foods with nutritious value, adapting new routines can help you accomplish this goal. First, Avoid fast food chain restaurants whenever possible. If you have to eat from a chain, choose menu items that will be as close to whole foods as possible. Recently, I had to eat at Wendy’s fast food restaurant. It was not my first choice, but I was in a situation that I did not have much else choice. I scanned the menu and noticed there was the option for a fresh apple pecan salad. This immediately peaked my interest because I realized it was an option that helped me stay within the confines of my goals. Second, make a list for grocery shopping and next, go shopping.

To stay consistent, choose foods that will be sustainable to you long term. Even the person that loves apples can eventually become bored with eating them if they have them daily. But if you do not like apples at all and you do your best to eat them while being disgusted, most likely you will fall off the wagon and revert to eating a food that is not within the “nutritious and delicious” focus and we want to avoid that at all cost. Get foods that taste good to you or find a way to dress them up.