A change in seasons is a great time to make changes to your diet. We so often think of diet as a different way to eat to lose weight, but the truth is that we all have a diet. Diet simply means your eating pattern; foods you eat, how much you eat, and when you eat. Some diets are healthier than others, and some diets have very specific guidelines versus the flexibility of others. When it comes to managing diabetes, there is no specific diet for those who live with diabetes. However, there are some diets that are healthier to manage blood sugar and prevent heart disease, the leading complication of living with diabetes.

With the change of seasons into fall, we often think about pumpkins. Pumpkin is a nutrient-rich vegetable. It provides important antioxidants, vitamins, minerals, and fiber, while being low in calories. You can enjoy pumpkin in sweet treats like cookies, loafs, and smoothies, using low-sugar recipes or sugar substitutes. Savory pumpkin recipes include foods like pumpkin soup, turkey pumpkin chili, pork with pumpkin sauce, and roasted pumpkin with spices. Don’t forget about pumpkin for a snack. Pumpkin seeds are a healthy option that provide important nutrients, support heart and bone health, can boost the immune system, and provide fiber for a healthy digestive system. While pumpkins are only in season part of the year, there are two diets often recommended for those living with diabetes that you can follow year round.

The diet consistently recommended as the healthiest is the Mediterranean Diet. The Mediterranean Diet consists mostly of plant-based foods and healthy oil in the form of extra virgin olive oil.  Fruits, vegetables, whole grains and oil should be consumed at each meal. Seafood/fish, nuts and legumes are consumed a few times per week. Poultry, eggs and dairy are consumed once daily. Red meats and sweets should be consumed only once per week. This diet is low in processed foods and is heart-healthy.

Another healthy diet is the DASH diet—Dietary Approaches to Stop Hypertension. This diet helps lower blood pressure and reduce the risk of heart disease. It is similar to the Mediterranean Diet, except it also encourages you to consume no more than 2,300mg of salt per day. The average American consumes approximately 3,400mg per day. You can choose foods with lower sodium content and skip adding salt to your foods. Seasonings can help make it easier to skip added salt, and salt free seasonings are available at grocery stores.

Maybe you’re looking to prepare healthier meals but you’re not sure what that looks like. The Plate Method can be a great place to start. There is a Plate Method for those who live with diabetes. It can be found on the American Diabetes Association website, Diabetes.org. There is also research that shows the order in which you consume food at a meal is important to prevent blood sugar spikes. You want to begin a meal with vegetables, follow with your protein source and finish with your carbohydrates. Eating vegetables and proteins first helps the carbohydrates breakdown and enter the bloodstream more slowly. What if you want to eat healthier but enjoy sweet treats?

You can still enjoy sweet treats in moderation and by using sugar substitutes. You can use monk fruit and stevia in foods like cookies, yogurt and shakes or added to your coffee or tea. You can try sugar free ice cream and candies. Just make sure to read the food label, because sugar free foods sometimes have hidden fat and sodium to make the sugar free food taste better. Some sugar free candies can also upset the digestive system, so consume those carefully.

Some people living with diabetes find eating 5 smaller meals each day works better for them. Everyone, but especially those living with diabetes, can benefit from meeting with a Registered Dietician to discuss healthy eating and meal planning to manage blood sugar. You may need a referral from your doctor. Understand that making changes to your diet doesn’t have to happen all at once. Start with a small change and add on when you’re ready. Always remember to include exercise with healthy eating to manage your diabetes and overall health.

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About the author

By Megan Craley, Coalition Member

Area Agency on Aging