With November being Diabetes awareness month, it’s important to shed light on the impact this disease has on the health and well-being of people with diabetes.
Facts:
Let’s discuss ways to help prevent and treat diabetes/ prediabetes through diet and healthy lifestyle changes.
Pay attention to your carb quality and quantity: Studies show that lower carb diets outperform high carb-diets for type 2 diabetes management.
Eat enough protein and healthy fats: They can improve your blood sugars and make you feel full. Examples of protein sources are: 2-3 eggs, 4-6 oz of chicken or meat, 4-6 oz salmon (or any fish), ¾ cup chickpeas or lentils, tofu, tempeh, and plain greek yogurt.
Eat a handful of almonds everyday: Studies have shown that a daily almond consumption can reduce your 3-month average of sugars (A1c). Other healthy nuts are: pistachios, walnuts, and pecans. Make sure to limit it to a handful a day!
Add more fibre to your diet: fibre ensures that you don’t have a spike in sugar after your meals. For example, add 1 tbsp chia seeds to your smoothie, or in your salads.
Use olive oil in your salad dressing: extra-virgin olive oil can significantly lower your fasting blood sugar and can help prevent a spike in sugar levels after your meal.
Eat resistant starch (RS): RS is a type of carbs that is not digested by the stomach and small intestine. It reaches the large intestine and feeds our beneficial gut bacteria. Gut health is extremely important for our overall health. RS has been shown to improve insulin sensitivity as well as lower blood sugars. Sources of RS: oats, cooked and cooled rice and potatoes, barley, black beans, pinto beans, and green bananas. Limit the portions for these as they are all carbs.
Eat a protein snack at night: Many people enjoy fruits after dinner, which can increase their fasting sugars. Mixing a protein with your fruits can help keep your fasting sugar levels under control. Examples of snacks: ¾ cup plain greek yogurt + fruits, or ½ cup 2% cottage cheese. You can also eat 2 tbsp hummus + carrots, or 1 apple + cheese.
Use more spices: Cinnamon can significantly lower your fasting blood sugar: add it to your coffee or to oatmeal. Garlic lowers both your fasting blood sugar and your 3-month average (A1c). Turmeric is a great anti-inflammatory and has been shown to help with sugar control.
There are also many natural supplements that can help optimize your sugar levels. If you want to learn more, book an appointment! Please call the office at (613) 592-0862.
