Last week at Hale County Hospital Suzanne Henson, a registered dietitian/ nutritionist at the University of Alabama Department of Family, Internal, and Rural Health Medicine, taught a free Diabetes Self-Management class for community members. Suzanne provided participants with many helpful resources for grocery shopping and meal planning within the parameters of a diabetic diet. Our physical therapists at HCH also taught a simple exercise regimen for improving muscle strength and coordination. Suzanne will likely be teaching the class again at both the hospital and Moundville Medical Associates in August. Be on the lookout for more details!
In the meantime, here is an overview of the diabetes meal plate method.
- ½ plate non-starchy vegetables: asparagus, broccoli, brussels sprouts, cabbage/coleslaw, cauliflower, cucumbers, dark leafy greens, eggplant, mushrooms, okra, pea pods, peppers, radishes, salad greens, tomatoes, and zucchini
- These foods are so low in carbohydrates that you are able to eat an essentially unlimited amount without it having any impact on your blood sugar.
- Additionally, studies have shown that it is the water content in food that gives you the sensation of being full. Non-starchy vegetables are high in water so you will feel satiated faster without the extra calories.
- These benefits are not exclusive to fresh produce! Frozen, pre-cut vegetables are a great and cost effective option. Canned vegetables are as well, though it is a good idea to rinse off the extra salt.
- ¼ plate carbohydrates: breads, cereals, whole grains, rice, pasta, starchy vegetables (beans, lentils, corn, potatoes, peas, winter squash), foods made with flour, and fruit
- Most of these foods are examples of complex carbohydrates. They are absorbed slowly by the body and provide sustained energy and a slower release of glucose and insulin.
- Processed foods, including candy, table sugar, syrups, and soft drinks, are examples of simple carbohydrates. They are absorbed almost immediately by the body and result in sudden bursts of energy that fade quickly. These foods can cause a spike in blood sugar and insulin levels.
- ¼ plate proteins: chicken, eggs, cheese, fish, salmon, tuna, shrimp, lean beef, and lean pork
- Proteins can help you feel full and more energized without raising your blood sugar as much as carbohydrates since they are absorbed by the body more slowly.
- Protein is essential to build and repair all body tissue, especially muscle. It is recommended that you consume roughly 1 gram of protein for every 2.75 pounds of body weight per day. For example, a 150- pound person should aim for 55 grams of protein per day.
