By Judy Dodd, MS, RD, LDN, Giant Eagle® Food and Nutrition Advisor
November has a focus on diabetes, a health problem that affects nearly 26 million adults and children. As we age, our risk increases it is estimated that one in four adults over 60 have diabetes. Simply stated, diabetes is a condition where the body has difficulty converting food into usable energy. Energy (measured in calories) comes from the protein, fat and carbohydrate in food and most beverages. The end result is a sugar, glucose. If the pancreas (an organ of the body) does not produce enough of the hormone insulin, glucose remains in the blood rather than being converted to usable energy. In some cases the body produces no insulin, while in others the amount isn't enough to break down the available glucose into energy. Diabetes can occur at any age and a major risk factor is too much weight. That is why attaining and maintaining a healthy weight; regular exercise and keeping your diet in line are positives. Medications can help control blood glucose levels as can injections of insulin. The good news is that diabetes may be preventable (even if you are in a high risk group or have a family history) and is controllable (with medical guidance, diet and exercise). The bad news is that uncontrolled, having a high blood sugar can lead to blindness, nerve damage, and an inability of the body to heal if there is a wound. Know too that in most cases diabetes can be controlled but not "cured". Even though you and your doctor agree medications are not necessary, your diet, exercise and lifestyle are critical to your ongoing health and blood glucose control.
So what can you do? Prevent when possible, diagnose and get control if you have the signs. And there is more good news, your food choices fall into the same recommendations for anyone looking for a health-smart lifestyle. Yes, you have to be careful with the amount of fat, sugar and alcohol calories, but so should the person without diabetes! The goal fits that at MyPlate.gov. with half your plate as fruits and veggies (with emphasis on the veggies), and the remaining 2 quarters as a low fat protein and a grain, preferable whole! Reasonable amounts of fat (the healthy unsaturated kinds) and even sugar can fit provided your exercise balances the calories in = calories out theory. Add some low or no fat dairy (skim milk, yogurt, or low fat cheese) and you have a heart and diabetes healthy diet. As for sweeteners, there are new sugar replacements like Stevia and Sucralose to give sweetness without the calories. You would benefit from talking with a registered dietitian or diabetes educator to time your meals with medications and to set calorie goals to fit your needs. Want more information? Contact nutrition@gianteagle.com, or http://www.diabetes.org/, the American Diabetes Association. And do check out the special events going on in November to refresh or inspire us to prevent and control diabetes.
November 2011