It’s estimated that 34.2 million Americans are suffering with diabetes. Officials say cases are rising at an alarming rate, and now more than ever, Americans need to be taking better care of themselves. The most important thing we can do to avoid and/or live with diabetes is to pay closer attention to the food we eat. That’s why November has been deemed American Diabetes Month, an important reminder to focus on nutrition support for diabetes.
The Truth About Diabetes
You’re probably aware that there are two main types of diabetes. Both are characterized by the inability or inefficiency of the pancreas to produce insulin, a hormone that our bodies produce to control blood-sugar levels. Here are some of the key differences between Type I and Type II diabetes.
Type I Diabetes
- Only accounts for 5.2% of all diabetes cases.
- Must be controlled with exogenous insulin.
- Most commonly diagnosed in children, teens, and young adults.
Type II Diabetes
- Most common, makes up 90% of all diabetes cases.
- Treatment focuses mainly on diet, exercise, and weight loss, rather than exogenous insulin.
- Typically develops after age 35.
Diabetes Complications
Diabetes is a serious disease that can have serious consequences if not cared for properly. That’s why lifestyle changes and nutrition support for diabetes are so important. Serious diabetic complications can include:
- Heart disease and stroke
- Nerve damage (tingling, numbness in limbs due to neuropathy)
- Kidney failure
- Poor circulation in feet resulting in infections or amputation
- Loss of eyesight
- Skin infections
- Hearing loss
- Increased risk of Alzheimer’s disease and dementia
Nutrition Support for Diabetes Support
The number one line of defense against complications is nutrition support for diabetes. Research shows that diabetes is best managed with a healthy balance of vegetables, protein, and carbohydrates.
To be clear, we are talking about natural, whole, minimally processed foods that limit sugar and help regulate blood sugar. It’s important to think of nutritional support for diabetes in terms of what you CAN eat instead of what you CAN’T eat.
Supplements are important, too. Here are some tips to help keep you on track.
Load Up on Veggies – Fill at least half of your plate with non-starchy vegetables. Pick the ones you like, but also experiment with new veggies and different ways to cook them or incorporate them into your favorite recipes. Examples of good, blood-sugar stabilizing vegetables include:
- Asparagus
- Broccoli or cauliflower
- Brussels sprouts
- Cabbage (green, red, napa, bok choy, chinese)
- Carrots
- Celery
- Cucumber
- Eggplant
- Leafy greens (kale, collards, mustard greens, or Swiss chard)
Use a Natural Sweetener – You don’t have to say goodbye to dessert, just get a little creative with your sweets. Using natural sweeteners like Stevia or seeking out low-carb treats such as Net-O Keto Ice Cream, which limit your intake of sugar and carbs, can make all the difference in the world.
Fill Up on Lean Protein – Protein is what keeps you full and satisfied for longer. Choosing lean meats and alternative protein sources reduces your risk of cholesterol buildup and can help you maintain a healthy weight. Examples of lean protein include:
- Lean white fish (cod, tilapia, haddock, flounder)
- Powdered peanut butter
- Plain Greek yogurt
- Skinless chicken or turkey Breast
- Lean beef (95% lean)
- Low-fat milk
- Lean pork (pork loin)
- Beans, peas, and lentils
- Low-carb protein shakes
Vitamins and Supplements – It’s important to choose high quality vitamins and supplements to help with nutritional support for diabetes. Some great support choices for diabetics are:
- Nutra-Support Diabetes by Carlson Labs
- Completia Diabetic Multivitamin by Nature’s Way
- Rehmannia Extract by Health Concerns
Nutrition support for diabetes is critical when it comes to maintaining your health for the long haul. With so many support options out there these days, staying on track has never been easier.
FAQs
What are the best sugar alternatives for diabetics?
There are many sweetener options available for anyone looking to reduce their sugar intake. Natural sweeteners are better than artificial sweeteners. Some natural sugar substitutes you can use to help manage blood sugar include Stevia, monk fruit extract, tagatose, coconut palm sugar, and more.
What is prediabetes?
If you have prediabetes, that means your blood sugar levels are higher than normal, but not yet high enough for you to be diagnosed with type 2 diabetes. Even so, prediabetes is a serious diagnosis that increases your risk of heart disease, stroke, and type 2 diabetes. While prediabetes is serious, the good news is that you’ve been diagnosed with prediabetes, you can put lifestyle changes in cut your risk of developing type 2 diabetes in half. Losing a small amount of weight, cutting down on your sugar intake, and getting regular physical activity are the most important steps you can take.
What are risk factors for prediabetes?
More than one in three Americans has prediabetes. Common risk factors for prediabetes include being overweight, being 45 years or older, having a history of gestational diabetes, having a diagnosis of polycystic ovary syndrome (PCOS), or having an immediate family member with type 2 diabetes.
- About the Author
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Lori Bray-Levinsohn, CHHC, is a Certified Holistic Health Coach and received her Certificate from The Institute for Integrative Nutrition (IIN). At IIN, she studied dietary theories, contemporary health issues and topics, and Eastern and Western nutrition with some of the world’s top health and wellness experts. While recognizing each client’s bio-individuality, Lori works with people, helping them discover their primary & secondary nutrition choices as they create a healthier lifestyle.