How To Prepare Delicious Healthy Meals While Living With Diabetes | Booming city
In Missouri, about 516,000 adults had doctor-diagnosed diabetes in 2020, according to the Missouri Diabetes Report.
The risk of diabetes increases with age, according to the report, but does not depend significantly on gender or race.
Diabetes is the result of the body’s inability to properly regulate blood sugar due to a lack of insulin. Individuals can treat diabetes with regular injections of insulin, which helps maintain normal blood sugar levels. The risk of hypoglycemia, kidney failure and heart disease increases with a diagnosis of diabetes.
Although medications can be key to managing type 2 diabetes, good nutrition and other lifestyle factors are key to staying healthy.
A consistent routine of three nutritious meals a day, exercise, and appointments with a doctor can help manage the condition.
Elizabeth Freeman, clinical dietitian at MU Health Care, said the foods you eat affect glucose levels, so it’s important to choose the right ingredients for your meals.
Using the plate method can help ensure that all food groups are represented proportionally at each meal. The strategy begins by dividing a reasonably sized plate into three sections – one half and two quarters.
A well-balanced meal would then fill half the plate with vegetables, a quarter of the plate with lean protein and another quarter with carbs, Freeman said.
It’s also important to establish a meal routine, she says. By eating at around the same time each day, your blood sugar levels will become more predictable. Freeman advises people with diabetes to eat three full meals a day and not go more than five hours without eating.
When you shop the aisles of the grocery store, tempting snacks are everywhere. By sticking to a choreographed path, you can eliminate temptation when shopping for groceries, Freeman said.
“If you can shop in the outer perimeter of the grocery store, that’s where most of your fresh (food) is going to be,” she said.
“The middle of the store is where you get a lot of your sugary or processed foods that are canned or canned.”
Beverages in particular contain a lot of added sugar and can keep blood sugar levels higher than normal. Freeman advises diabetics to switch to sugar-free or low-sugar options like Crystal Light or black coffee.
“Of course, we really encourage water,” Freeman said. “Even if diet sodas don’t raise blood sugar, it’s not a healthy choice. There’s no nutritional value in it.
Being diabetic does not mean giving up the delicious and satisfying dishes of the best restaurants in Colombia.
Several health-conscious restaurants such as Beet Box, Nourish Café + Market, and Cafe Berlin can be good choices. Most other restaurants offer healthy options for diabetics.
Portion size is an important consideration, as well as food selection, Freeman said.
“If you go out to eat, you often get more than one serving,” she said. “If you can put half of your meal in a take-out box before you even start, you can have the other half for another meal later. This helps both your blood sugar and your waistline.
Beet Box offers a range of Mediterranean dishes, including a smoked salmon bagel sandwich for breakfast. Salmon is rich in omega-3 fatty acids, which reduce the risk of heart disease and stroke.
Nourish Cafe + Market on Broadway offers meals with “zoodles” or zucchini noodles instead of pasta. A bowl meal might include zoodles, sautéed spinach, mushrooms, and cashew ricotta tossed in a marinara sauce.
Carbohydrates raise blood sugar the most and they act quickly. While everyone needs carbs for energy, moderating intake can help lower blood sugar, Freeman explained.
For older adults who aren’t as active as they once were, 30 to 45 grams of carbs per meal is good. Milk, fruit, and whole grains are all great sources of carbohydrates that also contain important vitamins and minerals.
Another healthier option is to choose a grilled or baked option instead of the breaded or fried option.
Take the Meatless Monday challenge (not limited to Mondays) with Cafe Berlin’s Sweet BB burger on North Tenth Street. It’s made with roasted sweet potatoes and black beans and topped with chipotle aioli.
Eat at home
Preparing delicious, easy, quick and nutritious meals at home doesn’t have to be a chore.
Freeman recommends oatmeal topped with fresh blueberries for breakfast or a hard-boiled egg. In a hurry, eat a bowl of grape nuts or bran flakes. Adding fruit to cereal boosts flavor while providing vitamins and minerals.
For lunch, make a Chicken Veggie Stir-Fry, adapted from a Cooking Light recipe. The recipe includes chicken, carrots and broccoli, with a hint of jalapeño pepper. For a quick weeknight dinner, try Eating Well’s Garlic Shrimp and Spinach.
Revolutionizing grocery shopping, dining out and cooking can seem daunting, Freeman said. Making small changes over time, however, can lead to big health improvements.
“Focus on choosing the best option, making good choices, but knowing that there will be times when you might be a little off track,” Freeman said.
“It’s never too late to get back on track.”