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Seattle Sutton's Healthy Eating Blog

Diabetes and Diet



Our very own registered dietitian and certified diabetes educator, Rene Ficek, has some great advise about diabetes and diet. With it being National Diabetes Month ® , I thought this information was quite timely…enjoy!  

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Diabetes is a disorder where the body has difficulty controlling the amount of sugar in the bloodstream. Type 2 diabetes, which accounts for 90 to 95 percent of all cases, typically develops later in life and is associated with weight gain (especially around the waist) and an unhealthy diet. As you may already know, diabetes is on the rise in the United States.  

Eating a healthy and balanced diet is essential to controlling blood sugars and preventing diabetes complications. Many people with type 2 diabetes can control their blood glucose by following a healthy meal plan and losing excess weight. Healthy eating can help reduce the amount of oral medication and insulin that many people with diabetes use to control blood sugars.   

Losing excess weight is one of the most effective ways to control or prevent diabetes. According to several studies, losing 7 to 10 percent of your current weight if you are overweight can cut your chances of developing type 2 diabetes in half. And if you have diabetes, losing weight can actually reverse diabetes and keep blood sugars at normal levels. Controlling calories and portion sizes are key factors in weight management.   

In addition to controlling weight and portion sizes, these healthy eating tips are a must for anyone with diabetes, or those simply trying to prevent diabetes:  

Choose high-fiber, slow-release starches —  Starches have a big impact on your blood sugar levels, but you don’t have to avoid them. You just need to be smart about what types you eat. Focus on high-fiber complex carbohydrates like beans and whole grain rice since these can help sustain blood sugar levels. They also provide lasting energy and help you stay full longer.  

Eat your vegetables —  Non-starchy vegetables like broccoli are chock-full of vitamins, minerals, and fiber making them an ideal source of high-quality carbohydrates. Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an integral component of your diabetes food plan.  

Balance meals with healthy, lean protein —  Lean proteins like fish and eggs are healthy sources of protein that should be included in the diet at every meal since protein can be very filling, while having minimal impact on blood sugar levels.  

Choose fats wisely —  Fats can be either helpful or harmful in your diet. People with diabetes are at a higher risk for heart disease, so it is even more important to be smart about fats. Some salad dressings are made from unhealthy fats but others are healthy and have great health benefits. But all fats are high in calories, so you should always watch your portion sizes.   

Eat regularly —  When it comes to successful weight loss, research shows that a very successful strategy involves following a regular eating schedule. Breakfast helps to jumpstart metabolism, and eating throughout the day can prevent you from becoming overly hungry. Often times, this is when we overindulge in high calorie foods. 

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Recent Comments

  • Jan Wilke  - 11/12/2014 8:14:35 AM

    What a wonderful opportunity for all of you. Congratulations on being chosen and having the chance to experience renewed vitality not to mention the delicious and freshly prepared meals !!! It changed my life in ways that I never imagined. Best of luck to all of you :)


  • Jan Wilke  - 10/30/2014 10:19:42 AM

    These are great ideas for Halloween and all sorts of other times. I will be referring back to these great ideas frequently !!! Thank you :)


  • Maria Ogierman   - 10/19/2014 12:05:44 AM

    I am interested!


  • Kris Husser  - 10/18/2014 8:19:01 PM

    I watched you tonight on WGN "Stories of Hope". I want to let you know that you did a fabulous job!  I know Rene personally and she gave an excellent presentation of the healthy foods to eat to help fight breast cancer.  I am a 7 year survivor and truly enjoyed watching you Seattle and Rene on WGN tonight!


  • Jan Wilke  - 10/10/2014 8:11:49 AM

    I enjoyed the Twitter chat so much :) Thank you for doing it !!! The time went by so quickly :) I hope you will do it again sometime. Thank you again :)


  • Mark Saxenmeyer  - 10/7/2014 11:26:48 PM

    I've lost six pounds during my first week on the 2,000 calorie plan. The food is delicious. Thoroughly impressed, Seattle!


  • Jan Wilke  - 9/24/2014 7:02:20 AM

    Thanks for posting this great information about Potassium and Stroke Prevention. I had no idea that Spinach has twice the amount of Potassium as Bananas.


  • Donna T  - 8/29/2014 4:05:45 PM

    Seattle Sutton, you and the late Dr Kelly Sutton have raised a wonderful and successful family.  Be Proud!


  • Karyn  - 8/24/2014 6:55:41 PM

    I just had to give serious kudos to Mike Chinte, one of the SSHE reps. He has gone above and beyond, taking service to the next level. He is a kind and generous man who has proven his professionalism and helpfulness time and time again. I just can't thank him enough! I wouldn't be surprised if he was running SSHE some day! Amazing man!!


  • Jan Wilke  - 7/30/2014 8:31:05 AM

    I loved reading your book and I am so grateful for the technology available today that allows me to read your blog posts. So much wisdom in this one. Thank you for sharing your thoughts with us. I am one of your biggest fans, well not physically any more {{{ thank you }}} but in heart I am !!! :)


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