As a registered dietitian, I see first-hand the health burden that diabetes can have on an individual. However, there is much that can be done to offset these complications through medication, exercise, and the power of nutrition.
By Jodi Robinson
November is National Diabetes Awareness Month, a time to raise awareness and work together to tackle the diabetes epidemic. Did you know that there are 11.7 million people living in Canada with diabetes or prediabetes? According to Diabetes Canada, when left unmanaged, diabetes can eventually lead to serious health complications, including heart attack, stroke, kidney failure, and blindness.
As a registered dietitian, I see first-hand the health burden that diabetes can have on an individual. However, there is much that can be done to offset these complications through medication, exercise, and the power of nutrition.
If you or someone you love is living with diabetes or at risk of developing diabetes, here are some of my top food and nutrition tips:
Enjoy sugar in moderation – While it is important for people living with diabetes to be conscious of their sugar intake and monitor their blood glucose levels, it is also important to remember that all foods, even those that contain sugar, can fit into a well-balanced diet when consumed in moderation. Next time that sugar craving hits, try opting for foods that have natural sugars, like fruit, since they are absorbed more slowly and less likely to cause your blood sugar to spike. Pair with protein-rich food, such as yogurt, cheese, nuts, or eggs for the best blood sugar balance.
Fibre is your friend – Research has shown that adding more fibre-rich foods to your diet is beneficial for managing your blood sugar and diabetes. Since our body is unable to absorb and break down fibre, it can help keep your blood sugar in your target range. If you’re looking for a fibre-packed breakfast, try oatmeal with nuts or avocado toast (with whole grain bread) sprinkled with hemp hearts.
Plan your meals ahead of time – Meal planning might sound daunting at first, but once you have mastered the practice, you’ll be wishing you had started planning ahead sooner. Not only does meal planning help you spend less time in the kitchen and at the grocery store each week, but it can also help you stick to a schedule by having all your meals ready in advance. For people living with diabetes, meal planning makes it easier for you to be consistent with your eating, which can help manage blood sugar levels.
Whether you have been recently diagnosed with diabetes or have been living with the condition for many years, it can be challenging to find the right balance when it comes to nutrition.
As your local Sudbury registered dietitian and certified diabetes educator at Your Independent Grocer, I provide a range of services, such as virtual one-on-one consultations, personalized in-store Shop with the Dietitian sessions, and group store tours. To learn more, book a 15-minute discovery call with me at dietitianservices.ca.
Ingredients:
Instructions:
1. Combine chickpeas, basil, tomatoes, pumpkin seeds, parsley, onions, salt and pepper in a food processor; purée until almost smooth. Add lemon rind, lemon juice and 2 tbsp (25 mL) water; purée until combined. Continue to purée while drizzling in oil until incorporated.
2. Transfer hummus to serving bowl. Serve immediately or refrigerate for up to 3 days.
Jodi Robinson is a registered dietitian based at Your Independent Grocer in Sudbury.
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