At least 14 million Americans aged 65 and older live with diagnosed or undiagnosed diabetes, according tothe most recent statistics from the Centers for Disease Control and Prevention (CDC).Ranked as the seventh leading cause of death in the United States, this disorder involves difficulty processing sugars from food, which can lead to dangerous levels of sugar in the blood.Diabetes is particularly concerning for the senior population, who are at increased risk for specific complications.Whether youre dealing with diabetes for the first time, concerned about a prediabetic condition, or managing an existing diagnosis, its important to stay focused on diet as a critical component of risk prevention and health.
Meal planning is essential to this effort, which means first understanding what, how much, and how often you should eat.Here are some valuable tips and insights to support a healthy approach to senior nutrition that helps fight the risks of diabetes.Customization Is KeyTheNutrition Consensus Reportpublished by the American Diabetes Association (ADA) indicates that a one-size-fits-all eating plan is not evident for the prevention or management of diabetes, and it is an unrealistic expectation given the broad spectrum of people affected by diabetes and prediabetes, though research provides clarity on many food choices and eating patterns that can help people achieve health goals and quality of life.So while there is some basic guidance to help inform your nutrition efforts, its important to acknowledge that each persons body responds differently to various types of foods, diets, medications, and other factors.Therefore, it is necessary to build a customized nutrition approach based on the direction of (and regular monitoring from) your physician.There are several different eating patterns you might adopt to help you manage your diabetes, such as a Mediterranean diet, a vegetarian one, or a general focus on limiting carbohydrates.
Regardless of which choice fits your lifestyle and tastes, its best to ensure youre including plenty of non-starchy vegetables, minimizing added sugars and refined grains, and limiting processed foods.Accounting for CarbsThe human body turns carbohydrates into glucose, which means that carbohydrates in the food you consume raise your blood sugar levels.The rate at which carbs elevate blood sugar is determined by the type of food and what else youre eating at the time.Protein, fat, and fiber, for instance, help slow the rate of increasing blood sugar.Given the role carbs play in causing dips and spikes in blood sugar, its often recommended to create a meal plan structure that allows for regular, balanced meals containing about the same amount of carbs.
Many people with diabetes use a carb-counting process to track the carbs in their meals, snacks, and drinks, which helps manage blood sugar in the larger scheme of individual activity levels, insulin doses, medications, and other factors.Regardless of how you and your doctor decide to go about accounting for carbs in your diet, make sure youre following a regular process and keeping a close eye on this area.Portioning Your PlateOne way to ensure youre consuming a healthy balance of vegetables, protein, and carbohydrates without feeling overwhelmed by a process of counting, calculating, weighing, or measuring is by leveraging the Plate Method.This visual model simplifies the effort to avoid overeating, consume enough protein and other essential nutrients, and limit the types of foods that have the most dramatic effect on blood sugar.It all starts with a 9-inch dinner plate, which you can fill according to the following proportions:One half with non-starchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrotsOne quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggsOne quarter with carbohydrate foodslike grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt (or a cup of milk).Once your plate is properly portioned based on this method, you can accompany it with a glass of water or a low-calorie drink.Be sure to check out the ADAsDiabetes Food Hubfor recipes and ideas that help put the Plate Method into practical action.Superfoods for Healthy EatingAgain, theres no magic bullet for managing or preventing diabetes, as each approach must consider the unique needs and characteristics of a persons body and health.
That said, theADA lists the following foods, which are rich in vitamins, minerals, antioxidants, and fiber, as being good for overall health and potentially helpful in preventing disease.This list sets a good framework for the types of foods you might adopt in your meal planning as you navigate the challenges and risks of diabetes.Beans: Kidney, pinto, navy, or black beans are packed with vitamins and minerals, such as magnesium and potassium, and are very high in fiber.Dark green, leafy vegetables: Spinach, collards, and kale are packed with vitamins and minerals, such as vitamins A, C, E, and K, iron, calcium, and potassium.They are also low in calories and carbohydrates.Citrus fruit: Grapefruits, oranges, lemons, and limes help you consume your daily dose of fiber, vitamin C, folate, and potassium.Sweet potatoes: These starchy vegetables are full of vitamin A and fiber, and are a good source of vitamin C and potassium.Berries: Blueberries, strawberries, and other types of berries are packed with antioxidants, vitamins, and fiber, and they can be a great alternative to satisfying your sweet tooth.Tomatoes: Whether pureed, raw, or cooked in a sauce, tomatoes offer vital nutrients like vitamin C, vitamin E, and potassium.Fish high in omega-3 fatty acids: Omega-3 fats, like those found in salmon, herring, sardines, mackerel, trout, and albacore tuna, may help reduce the risk of heart disease and inflammation.
The ADA Standards of Medical Care in Diabetes recommends eating fish (mainly fatty fish) twice per week for people with diabetes.Nuts: These provide key healthy fats, as well as magnesium and fiber, and can help manage hunger.Whole grains: Whole oats, quinoa, whole-grain barley, and farro are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate, and are a great source of fiber.Milk and yogurt: In addition to being rich in calcium, many milk and yogurt products are fortified to make them a good source of vitamin D.Look for yogurt products that are lower in fat and added sugar.
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