Nutrition and managing diabetes
It's hard to believe, but it's almost November! November is National Diabetes Awareness Month, which means it's a great time to explore the role nutrition plays in diabetes prevention and management.
Let's look at why prevention and awareness are important in the first place. Seniors account for more than 50 per cent of the population currently living with diabetes, and each year one in five seniors will be newly diagnosed with diabetes.
Diabetes increases risk of heart disease, stroke and kidney failure — among other complications — and can be associated with decreased quality of life or even premature death. But the good news is there is something we can do!
While everyone's situation is different and some strategies may work better for you than others, here are my top five tips for how to manage your diabetes easily and affordably.
1. FOCUS ON WHAT YOU CAN HAVE, NOT WHAT YOU FEEL YOU CAN'T
Recommendations often focus on what you “should” remove or limit, which puts a negative lens on our meal planning and impacts our enjoyment of eating. Putting a positive spin instead on what you can put on your plate is motivating and can bring variety you may otherwise miss.
2. ALL FOODS CAN FIT
The number-one thing I hear from my clients with diabetes is, “I can't eat …,” followed by their favourite food — fruit, potatoes, bread, pasta, cake and so on. However, you can eat those foods, even with diabetes! The solution is finding the right frequency, portion size and balance of other foods on the plate that works for you.
3. FIBRE IS YOUR BEST FRIEND
While the guidelines for those aged 51 years and older are 21 and 30 grams of fibre for women and men respectively, new studies show higher fibre intake in those with diabetes can improve both blood sugar and cholesterol levels.
Find fibre sources you enjoy like berries, oatmeal, non-starchy vegetables, whole grain bread or pasta and legumes, like black beans and lentils. Incorporate them regularly and ensure your fluid intake is adequate!
4. PROTEIN IS ESSENTIALLY BUILDING BLOCKS FOR YOUR BODY
Both aging and diabetes slow our ability to repair our cells and recover from illness and injury. As we age, we also tend to consume less protein through personal preference, as well as challenges around cost and the ability to prepare high-protein foods in the kitchen. As a result, we often get caught needing protein and having less available to use.
Incorporating protein at each meal can also help balance blood sugar, meaning it tackles multiple nutritional needs at once. Look for affordable, easy to prepare options like Greek yogurt, cottage cheese, fresh or canned fish, tofu, eggs and legumes.
5. STRIVE FOR PROGRESS (AND CONSISTENCY) OVER PERFECTION
There is no perfection when it comes to health, yet we often feel a need to do it all or else are left feeling our efforts won't matter. Instead, set small SMART goals (specific, measurable, action-oriented, realistic, time-based) that build off each other. Obstacles are never failures — just circumstances we can work around once we find the right solution for our lives.
If you're struggling or unsure where to start, seek support! Dietitians are experts in managing chronic health conditions such as diabetes — we can help you find a plan that works for you as an individual.
Whether you're newly diagnosed, or just looking to refresh your eating patterns, we are here to help.
Ann Marion Willis is a registered dietitian with Atlantic Superstore in Cape Breton, N.S. Contact Ann Marion by phone at 902-217-2142 or by email at Annmarion.willis@loblaw.ca, or book an in-person or virtual dietitian consult at bookadietitian.ca. You can also find her on Instagram at @Atlanticss.dietitian.annmarion.