Eating Well With Diabetes

by Melissa Groves

 

Diabetes has reached epic proportions in the United States. According to the Centers for Disease Control and Prevention, more than 100 million Americans are currently living with diabetes or prediabetes.

Whether you’ve been diagnosed with diabetes yourself, or you’re cooking for a loved one who has, it doesn’t mean you’re sentenced to a lifetime of bland, low-carb eating. Fortunately, with a little planning, it is possible to keep your blood sugar balanced so that you feel your best—without skimping on taste!

November is National Diabetes Month, a time for communities across the country to come together to raise awareness about diabetes and its impact. To contribute to the cause, we’ve asked diabetes experts to weigh in with their best tips for eating well with this disease.

Choose Whole Grains

Whole grains such as brown rice have been linked to lower blood glucose levels. According to dietitian and Certified Diabetes Educator, Dani Sindelar, “It’s best to choose whole grains and pair them with a lean protein and vegetables to help with blood sugar control after meals.”

Cooking whole grains in your Thermomix® means you can get a blood-sugar balancing meal on the table fast. This Brown Rice Salad with Turmeric Dressing is perfect for Fall with seasonal butternut squash, carrots, and purple potatoes. The turmeric in the dressing may also help lower inflammation and has been shown to lower blood sugar in people diabetes.

Fill Your Plate With Vegetables

Sylvia White, RD, CDE recommends focusing on non-starchy vegetables and limiting your servings of carbs, such as grains and potatoes. She says, “Eat slowly and start with small portions of carb-containing foods. Fill up the rest of your plate with vegetables.”

Cauliflower and kale are non-starchy vegetables that are packed with fiber and nutrients to lessen the impact of carbs on your blood sugar. This Lentil, Cauliflower, and Kale Salad makes a great start to any meal, and will not only help balance your blood sugar, but will also help keep you full. Additionally, studies have shown that eating legumes may lower blood sugar in people with diabetes.

Consider Your Timing

Did you know that the order you eat your food can actually impact your blood sugar levels? According to Jena Savadsky Griffith, RDN, ICH, “The order of eating carbohydrates, protein and vegetables also matters. A 2015 study found that eating protein and vegetables first, before the carbohydrate portion of the plate significantly lowered insulin and glucose levels after the meal.”

Start your meal with high-quality protein like this Lemon Caper Salmon or this Mediterranean Chicken with Olives, and eat plenty of non-starchy vegetables like this Broccoli Salad with Red Pepper and Pine Nuts or this Brussel Sprout Salad with Cranberries and Almonds before eating the carbs on your plate for better blood sugar control.

Work With A Professional to Personalize Your Plan

Certified Diabetes Educators are specially trained to help people with diabetes meet their blood sugar goals. Diane Norwood, MS, RD, CDE says, “The best way to know what and how much to eat is to check your blood sugar before and one hour after meals to see what effect different carbohydrates have on your blood sugar. Then bring this information to a CDE, who can help you learn how to make the healthiest food choices for you and can also communicate with your doctor to adjust any medications needed.”

Want to see how Thermomix® can help you make healthy, delicious meals like the ones in this article?  Click here to book a demo!