Planning meals and snacks to include complex carbohydrates provides sustained energy while minimizing blood sugar spikes.
The Academy of Nutrition and Dietetics is raising awareness about the positive impact healthful eating habits can have on individuals with Type 2 diabetes, as well as those at risk of developing the chronic disease.
According to the Centers for Disease Control & Prevention, more than 37 million people in the U.S. have diabetes and 20% are unaware they have it. In addition, 96 million adults have prediabetes, with more than 80% unaware they have it.
Suggested healthful eating tips:
Enjoy a Variety of Foods: Planning meals and snacks to include complex carbohydrates such as whole grains and legumes along with a lean protein food or healthful fat provides sustained energy while minimizing blood sugar spikes.
Include Foods with Fiber: Whole-grain foods, such as brown rice, oatmeal, whole-wheat breads, and whole-grain cereals, are digested more slowly which may help to control blood sugar and support heart health. Fruits and vegetables also provide dietary fiber, along with essential vitamins and minerals.
Plan for Portion Control: Eating appropriate portion sizes and a consistent amount of carbohydrates is crucial for maintaining healthy blood sugar levels. Eat meals and healthy snacks throughout the day to minimize blood sugar swings.
Choose Healthful Fats: Substituting unsaturated fats, such as those found in oils, for solid fats can help reduce sources of saturated fat. Switching to low-fat or fat-free dairy and choosing lean meats, skinless poultry, and fatty fish can also help to limit saturated fat intake.
Focus on Fruits and Vegetables: Whole fruits can provide a healthful and satisfying option to foods with added sugars. Include a variety of non-starchy vegetables in your daily meals such as leafy greens, asparagus, carrots, and broccoli.
Representing more than 112,000 credentialed nutrition and dietetics practitioners, the Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education, and advocacy. Visit the Academy at www.eatright.org.
