Link Between Nutrition and Diabetes

Link Between Nutrition and Diabetes

Diabetes can cause serious health problems, such as heart disease, stroke, kidney disease and eye problems. The good news is that type 2 diabetes can be delayed or even prevented. The longer you have diabetes the greater the risk of developing these health problems, so delaying diabetes by even a few years will benefit your health. You can help prevent or delay type 2 diabetes by losing a modest amount of weight, following a healthy eating plan and being physically active most days of the week. For most people with type 2 diabetes, just a slight weight loss of 5% can make it easier to control blood sugar (glucose) and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:

• Fill half of your plate with non-starchy vegetables, such as spinach, green beans and tomatoes.
• Fill a quarter of your plate with a protein, such as tuna, lean pork or chicken.
• Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as a sweet potato.
• Include "good" fats such as nuts or avocados in small amounts.
• Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.