By Emily Bumgarner, RDN, LDN

According to the CDC, 34 million Americans are living with diabetes (1). Even more alarming, 1 in 4 do not know they have diabetes (1). Additionally, over 88 million American adults have prediabetes, meaning they are on the border of developing diabetes (1). November is Diabetes Awareness Month, a time to educate on diabetes prevention and maintenance. 

5 Tips for Diabetes Prevention & Maintenance 

Portion Control

Portion control is key to avoid overeating, which leads to weight gain, a risk factor for Type 2 Diabetes. Starting with small portions at meals can help to cut back on the urge to overeat. We can always add more to our plate if we feel our body is not satisfied. Listening to your body is important for portion control. When you feel your body begin to feel full, slow down or stop eating and see how you feel in a few minutes. Many times just a few minutes later we feel satiated. 

Build Balanced Meals

Building a balanced meal helps to ensure we are getting all of the nutrients our bodies need. Aim to include as many of the five food groups as possible in all meals throughout the day and two to three food groups at snack time. The five food groups include fruits, vegetables, grains, protein, and dairy. They each bring something special to the table to help our bodies function properly. It is especially important with a diabetes diagnosis to eat consistently and adequately throughout the day. See Table 1 below for daily food group recommendations for the average adult. 

Table 1 (2)

More Than Sugar

Diabetes is typically associated with sugar, but there is much more to consider. We want to consider natural sugar versus added sugar. For example, we do not want to eliminate fruit due to its sugar content. It contains natural sugar and provides many nutrients. We also want to consider the carbohydrates we consume. In general, consuming carbohydrates made up of whole grains will provide our bodies with more nutrients and fiber, benefiting our blood glucose levels as well. 

Focus on Fiber

Fiber plays many roles in the human body but is especially important to blood glucose. Although eating fiber will still increase glucose levels it will do it at a slower rate, preventing spikes in blood glucose. Fiber can be found in many foods including fruits, vegetables, whole grains, nuts, and seeds. The average adult female should consume around 25 grams per day, while the average adult male should consume around 38 grams per day.

Make Substitutions 

Making changes for diabetes prevention or maintenance does not have to be drastic or difficult. There are many small changes that can be made and not feel deprived of favorite foods. Many food substitutions relate back to carbohydrates and sugars, two key items in a diabetes-friendly eating style. Carbs and sugars can still be consumed, but in limited portions and in order to do so there are fun ways to change-up meals. Pasta and rice can be replaced with veggie noodles or riced veggies. More veggies and less carbs! For a crunchy snack try replacing chips with roasted chickpeas, which can be bought or homemade in many flavors. These are just a few of the endless possibilities! 

References:

1. https://www.cdc.gov/chronicdisease/resources/publications/factsheets/diabetes-prediabetes.htm
2. https://www.choosemyplate.gov/

Emily Bumgarner, RDN, LDN is the In-Store Dietitian for the Harrisburg area Weis Markets stores. She provides customers with store tours, workshops, community events, tastings, and one-on-one nutrition consultations.