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. However, younger people are now more likely to develop it because of the high rate of obesity.
Eating a healthy and balanced diet is essential to controlling blood sugars and preventing diabetes complications. Healthy eating, defined by the USDA, is consuming foods low in saturated fats, trans fats, cholesterol, sodium and added sugars, while eating foods rich in vitamins and minerals. Healthy eating has been shown to be beneficial in reducing complications associated with Type 2 diabetes.
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 weight loss, there are many key components of a diet that can help to reverse pre-diabetes, control blood sugars if you have diabetes, and even help prevent numerous diabetes complications.
Here are My Top 5 Eating Right with Diabetes Tips:
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 keep 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.
If you’re overweight, it’s important to note that losing 7-10 percent of your body weight can cut your risk of diabetes in half. 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.
Seattle Sutton’s Healthy Eating includes all components of a healthful diet needed to manage weight, control blood sugars, and reduce risk for diabetes complications. Seattle Sutton meals are portion and calorie controlled to help manage weight, and include a wide variety of whole grains, fruit, vegetables, and lean proteins.
Seattle Sutton’s freshly prepared meals taste great while being low in Trans and saturated fats, sodium, cholesterol, and added sugars. SSHE recommends that you consult with your physician or registered dietitian regarding which calorie plan to select.