Nutrition Solutions: Preventing Diabetes: You Have the Power

The statistics of diabetes are stunning. According to the American Diabetes Association:

"¢ 23.6 million people in the United States (almost 8 percent of the population) have diabetes.

"¢ Almost 6 million of those people don't know they have it.

"¢ There are 57 million people on deck in the pre-diabetes stage (elevated blood sugar, but not quite diabetic).

If the word "diabetes" alone doesn't scare you into assessing your risk, take a trip to the American Diabetes Association's website (www.diabetes.org) to learn more about the possible complications (warning: they use words like blindness, stroke, amputation and death).

It's not all bad news, in fact, there's good news for the 57 million people in the pre-diabetes group thanks to the Diabetes Prevention Program. The results of this study show that weight loss from dietary changes and increased physical activity is more effective at preventing or delaying the onset of type 2 diabetes than taking the oral diabetes drug metformin.

Highlights of the results:

"¢ Participants in the lifestyle intervention group reduced their risk of developing diabetes by 58%, compared to 31 percent for the group taking metformin.

"¢ Participants aged 60 and older who made lifestyle changes reduced their risk by 71%.

"¢ This was the first study to show that lifestyle changes can effectively delay diabetes in a diverse population of adults at high risk (Tufts University). It's an important distinction when we consider that some ethnic groups (such as African American) are more affected by diabetes than others.

The keys to weight loss are portion control and making smart choices. Starting today, write down everything you eat and drink. Be specific. This means using measuring cups and spoons and a food scale for your protein. You will very quickly see what foods you're eating too much of, and where you're not eating enough.

You will also have an idea of what foods you should not be eating. Think about simple substitutions, such as;

Have oatmeal with blueberries and a few walnuts for breakfast instead of a low-fiber cereal.

Snack on an apple with a little peanut butter mid-afternoon instead of rice cakes.

Ditch the diet soda and try sparkling water.

Fire up the grill for that chicken rather than firing up the fry pan.

And if you have diabetes already, know that dietary changes are beneficial to you too.

Eating Right with Diabetes

If you have diabetes, you know how what you eat affects how you feel. It's important to choose foods that give you the nutrients you need to be healthy, while having an appropriate effect on your blood sugar.

Contrary to old-school thinking, not all carbohydrates are "bad" foods for people with diabetes. Poor choices include simple carbohydrates such as cookies, candy, too much white flour breads and pastas. The fiber in healthy, complex carbohydrates, such as whole grains, fresh vegetables and fruits, and beans helps keep your blood sugar steady while making you feel satisfied. This is good advice for everyone, not just those with diabetes.

For those with Type 2 Diabetes, there is the possibility that it can be managed without relying on medication, but through lifestyle management such as diet and exercise (Consult with your doctor before changing your medication plan). This shows why it's so important to manage your diabetes one bite at a time.

I love the American Diabetes Association's "Create Your Plate" method to determine what to eat. It's simple and it aims to educate.

Try these six simple steps to get started:

1. Using your dinner plate, put a line down the middle of the plate.

2. Divide one half into two smaller halves so you have a total of 1 large and 2 smaller sections on your plate.

3. Fill the largest section with non-starchy vegetables. Try spinach, carrots, lettuce, greens, cabbage, bok choy, green beans, broccoli, cauliflower, tomatoes, or mushrooms.

4. Now in one of the small sections, put starchy foods such as: cooked beans and peas, sweet potatoes, whole grain breads and grains.

5. In the remaining section, put your protein such as: skinless chicken or turkey, fish, lean cuts of beef and pork such as sirloin or pork loin, tofu, eggs, low-fat cheese.

6. Add an 8 oz glass of non-fat or low-fat milk. If you don't drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll.

Add a piece of fresh fruit for dessert and you have a powerhouse of a meal.

Lisa Corrado received her Master of Science in Human Nutrition from the University of Bridgeport and her Culinary Arts Diploma from the Institute of Culinary Education. She makes busy people healthier by combining clinical nutrition with foods they love to eat. Contact Lisa at 203-972-3447 or Lisa@LisaCorradoNutrition.com. Visit her website at www.LisaCorradoNutrition.com