4 minute read
Nutrition
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Written by Mikyah Owens, RD | Owner of Honest Nutrition
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According to the CDC 2020 Prevalence Report
on Diabetes, 1 in 10 Americans have been diagnosed with diabetes. Of those 34 million Americans, an estimated 90-95% of them have Type 2 diabetes. Though there are some genetic predispositions that increase one’s risk of developing Type 2 diabetes, the disease is both preventable and treatable through proper lifestyle habits and dietary modifications. At times, these interventions may need to be paired with medication for proper management.
What Causes Type 2 Diabetes? Type 2 diabetes occurs when your cells become unresponsive to a regulating hormone known as insulin. Insulin is the bridge that allows sugar to move out of the blood and into cells to be utilized as energy. In Type 2 diabetes, this “insulin bridge” is broken and sugar is unable to efficiently enter cells, thereby getting trapped in the blood. Though the pancreas creates more insulin, blood sugar continues to rise, resulting in Type 2 Diabetes. If high blood sugar is not properly managed it can cause damage to major organs such as the eyes, heart, kidneys, and nervous system.
What are the effects of food on blood sugar? There are three macronutrients found in food. They are carbohydrate, protein and fat. Carbohydrates have the greatest effect on blood sugar, raising its level as they’re broken down during digestion. Protein and fat have a minimal effect on blood sugar during the digestion process.
This is why carb counting is a cornerstone in managing Type 2 Diabetes. In order to keep blood sugar in a healthy range, it is necessary to consume a well balanced diet. It is important to note that though carbohydrates cause an increase in blood sugar, they are by no means off limits for people with diabetes. In fact, the body needs carbohydrates to function properly. Rather than being completely eliminated from the diet, they should simply be consumed in moderation and paired with a protein or a fat when consumed.
What is the best way to eat if I have Type 2 Diabetes? There has yet to be a standardized recommendation for the ideal distribution of macronutrients to manage Type 2 Diabetes. There is no one size fits all because everyone has a unique genetic makeup, food preferences, food resources and schedules.
However, one great, visually attainable, way of constructing meals to control Type 2 diabetes is called the diabetic plate. Unlike other crash diets, it includes the five major food groups but it is adjusted to help people count carbs easier than traditional exchange lists. It also serves as a guide for portion control in the fact that it is based on a 9-inch plate model.
When setting up meals using this method, it’s important to make ½ of your plate non-starchy vegetables. Think spinach, mushrooms, tomatoes, carrots, red cabbage, bell peppers or lettuce. No, this doesn’t always have to look like a gourmet salad. It can be sauteed veggies, fajita styled, baked, etc. You’ll want to include at least 2 cups.
The next ¼ of your plate needs to be some kind of protein. It can be plant-based or animal-based. Acceptable foods include nuts, seeds, poultry, lean cuts of red meat, tofu, tempeh or turkey. A good portion size is 1-3 oz depending on which type of protein you select.
The remaining ¼ of your plate can be a starchy food option. This includes grains, beans, peas, pasta, or corn. Fruit can also go in this category. ½ cup is a good serving size to start with starchy foods. A side of dairy is also allowed, whether you choose milk, cottage cheese or yogurt is your choice.
Remember, the listed values are just a guideline and may not universally apply. Everyone needs unique food portions so it is highly encouraged to speak with a dietitian or health professional to get the right recommendation for your specific needs. w
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