The connection between diet and diabetes is a close one, as poor eating habits are responsible for a large number of the more than 37 million diabetes diagnoses in the United States. Not to mention, diet is largely fueling the 96 million more who are considered prediabetic.
If you think that the dietary damage is done once you have diabetes, think again. Changing your eating habits when you have diabetes can be an enormous help in managing the disease and its very serious complications. And for those who are prediabetic, dietary changes can prevent crossing over into a diabetes diagnosis.
If you want to take charge of your diabetes through your diet, Dr. Scott Lafferty and the team here at Lafferty Family Care pulled together some nutritional tips that will serve you well moving forward.
When you have diabetes, your blood sugar levels are too high, which can lead to cardiovascular health issues, nerve damage, and more. Under healthier circumstances, your pancreas creates a hormone called insulin that delivers glucose (blood sugar) to your cells.
When you have diabetes, your pancreas isn’t producing enough insulin and/or your body has developed insulin resistance. As a result, your blood sugar level is unregulated.
While it may seem obvious to focus on the word, “sugar,” it’s good to focus on all carbohydrates. There are three main types of carbohydrates:
Sugary carbs (think cake and cookies) are foods you should avoid, but carbs that are full of fiber and other nutrients are good for you, such as bananas, sweet potatoes, beans, and apples.
As well, you want to steer clear of refined (processed) carbohydrates, such as white bread and pastas, and focus on carbs that are unrefined, such as whole grains.
As critical as it is to reduce the amount of simple carbohydrates you take in, it’s equally as important that you eat healthier foods that contain vitamins and minerals that support better health.
The American Diabetes Association has developed the Diabetes Plate Method, which is a guideline for how you should eat when you have diabetes or prediabetes, In a nutshell, fill 50% of your plate with nonstarchy vegetables, such as greens; fill 25% of the plate with carbohydrates like beans or fruit; and fill 25% with lean proteins, such as fish or chicken.
If you click on the link we provided above for the American Diabetes Association, you’ll find some great dietary tips and recipes.
What you eat is important when you have diabetes and prediabetes, but how you eat also matters. You want to avoid spikes in your blood sugar levels so you should endeavor to eat small meals and snacks throughout the day at regular intervals.
For example, you can divide your meals up like this:
This is just one example, but it gives you an idea about how you can eat your way to better health when diabetes is a concern.
Of course, it’s impossible to outline an entire diet here, but we’re happy to sit down with you to provide nutrition counseling that meets your health requirements, lifestyle, and preferences.
To get started, please contact our office in Bentonville, Arkansas, to schedule an appointment.
