Eat to Beat Diabetes

According to the latest statistics, 1 in 3 Americans age 20 and older have pre-diabetes, a condition which typically occurs before type 2 diabetes. Of this number, only 10% are aware they have it. Thankfully, research has shown that diabetes can be delayed or even prevented by making the following nutrition changes when planning your meals.

Control Carbohydrate Intake

• Reduce breads, cereals, rice, pasta and other starches, starchy vegetables such as peas, corn and potatoes, fruit, milk, pudding, yogurt, ice cream, and sweets

• Eat 1-2 servings of carbohydrates if you typically have snacks, or 3-4 servings of carbohydrates at meals

• Eat every 3-5 hours and include protein and healthy fats to stabilize blood glucose and energy levels

• Substitute refined and processed carbohydrates with healthier carb sources found in whole grains and high fiber sources such as fruit, vegetables and legumes

Adults require 130 grams of carbohydrates daily. A man may require more carbohydrates to maintain weight, but a woman may need 2-3 carb choices at meals to promote weight loss.

What does a serving of carbs look like?

• 1 slice of bread, ¾ c cold cereal, ½ c hot cereal/legumes/corn/peas/potatoes, 1/3 c cooked rice/pasta, 1 ounce muffin/bagel/bun
• 1 small piece of fresh fruit, ½ c juice/canned fruit/grapes, 1 c melon/berries, ¼ c dried fruit
• 8 ounces milk or yogurt

Reduce Fat Intake

•  Consume lean protein sources by primarily choosing fish, poultry, and plant-based products like soy and nuts, low fat cheeses and cottage cheese

•  Choose low fat milk and yogurt over higher fat dairy products

• Choose healthy fats such as olive oil, avocados and nuts at meals and snacks

•  Avoid trans fats, typically found in pre-packaged prepared foods, chips, pastries and fried fast foods

 Planning your Meal

• Fill half of your plate with non-starchy vegetables such as broccoli, cauliflower, tomatoes, greens, celery, peppers, asparagus, zucchini

• Fill one-quarter of your plate with 2-3 ounces of a lean protein source

• Fill one-quarter of your plate with a bread/cereal/starch

• Add 8 ounces low fat milk or yogurt

• Add a fruit

• Add 1-2 servings of a healthy fat

By implementing these guidelines, you might reduce blood glucose levels. What does this mean for you? Weight loss! Down the road, you too may be able to say that you beat diabetes.