How to Make Nutritious Choices with Diabetes
How mindful are you of the food you consume? Many people go day to day without a second thought about their diet. However, others must be extra cautious. For those with diabetes, carefully selecting each meal — and even snacks — can be challenging in a world where convenient meals aren’t always the healthiest. This National Nutrition Month, learn about the basics of diabetes, which foods are safe to consume, and how local support can provide additional guidance.
What Is Diabetes?
Diabetes is a disease in which blood glucose (i.e., blood sugar) is too high as a result of the body’s inability to produce enough insulin — a protein produced by the pancreas — which ordinarily helps transfer sugar from the blood into cells. Diabetes is typically diagnosed as one of two types:
- Type 1 diabetes is an autoimmune disease — meaning patients are born with it — in which the immune system treats beta cells in the pancreas as foreign bodies. Consequently, the pancreas is unable to produce enough insulin. Symptoms of type 1 diabetes include frequent urination, feeling very thirsty or hungry despite eating a healthy amount, fatigue, blurry vision, cuts and bruises that are slow to heal, and weight loss.
- Type 2 diabetes — sometimes called adult-onset diabetes — is a condition in which the body undergoes a process called insulin resistance. Beta cells start by producing extra insulin to compensate, but over time, the pancreas doesn’t produce enough insulin to moderate blood sugar. Type 2 diabetes typically develops in middle-aged and older adults, but is becoming more prevalent in younger patients, according to the American Diabetes Association. Risk factors for type 2 diabetes include obesity, lack of physical activity, and genetics.
Additionally, gestational diabetes refers to diabetes diagnosed in about 9% of American pregnancies. Prediabetes, also called hyperglycemia, is a condition in which the blood sugar level is higher than normal. Prediabetes affects more than 115 million Americans and can be a precursor to type 2 diabetes.
How Should I Eat with Diabetes?
Glucose comes from carbohydrates, which are most commonly found in foods like bread, tortillas, and white rice as well as candy, sweets, and soft drinks. So, the more of these foods you eat, the higher your blood sugar level will be.
As anyone with diabetes will tell you, watching what you eat is an important part of everyday life. But if you’re newly diagnosed, how do you decide what’s right for you? Typically, foods to limit with diabetes include:
- High-carb foods and drinks, including sugary foods and snacks, drinks with added sugars like soda and juice, white rice, tortillas, breads, pasta, and starchy vegetables like white potatoes, corn, and peas
- Fried foods
- High-sodium foods
- Alcohol
Foods that are generally considered safe for patients with diabetes include:
- Fresh fruit and vegetables
- Whole grains like whole wheat, brown rice, barley, quinoa, and oats
- Proteins like lean meats (chicken, turkey, and fish), eggs, nuts, beans, lentils, and tofu
- Nonfat or low-fat dairy like skim milk, yogurt, and cheese
While there isn’t one specific diet that works for every patient, primary care providers may advise working with a registered dietitian, who may recommend a plan that considers your medications, your weight, existing health conditions, your lifestyle and tastes, and your health goals. By consulting with a registered dietitian, you can make more informed choices about your diet and learn to incorporate healthy ingredients into meals that are as delicious as they are nutritious.
Learn more about healthy ingredients to manage your diabetes at the next Cooking with Culbertson! Hosted by Registered Dietitian Katie Horstmeyer, the next installment of this free series will be held Thursday, April 30, at the Mt. Sterling Community Center YMCA (896 IL-99 in Mt. Sterling) with a focus on diabetic-friendly recipes. Register today!