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In the past, people with diabetes were given a long list of foods they couldn’t eat. Today, that’s not the case, says Sandra Arevalo, R.D., Director of Community Health and Wellness at Montefiore Nyack Hospital. “With the evolution of science, we now know that many foods can be part of a diet of a person with diabetes,” she said. “The trick is to know how to incorporate foods into the diet.”
A healthy diet for a person with diabetes is the same as for anyone looking to prevent diabetes and live a healthy life, Arevalo says. “A person with diabetes doesn’t have to ‘diet’ and eat differently than everyone else,” she said. “There are easy rules that everyone can follow, whether you have diabetes, have someone in your family with diabetes, or just want to eat healthy.”
Here are some healthy eating tips Arevalo gives her patients:
Sweet doesn’t have to mean sugary. People with diabetes don’t have to avoid sweet foods. Avoid foods loaded with sugar, such as cookies and cakes, but foods and snacks made with artificial sweeteners are fine. Which sweetener to choose comes down to individual taste, she said.
Stick to whole grains. Foods high in carbohydrates, such as white rice, bread and pasta, cause blood sugar to spike. Instead, choose whole grain products – brown rice and whole wheat bread and pasta. “Whole grains have more fiber and nutrients. Fiber helps to reduce sugar in the blood,” Arevalo said. “When we eat refined carbohydrates like white bread, they elevate blood sugar more than when we eat whole wheat.”
Pair fruit with protein. The sweetness of fruit comes from fructose, which is different than glucose which comes from other carbohydrates. “Eating fruit is fine in moderate portions – a banana or an apple,” she said. “But a whole bowl of fruit salad will raise your blood sugar.” To keep your blood sugar from spiking with fruit, match it with protein, such as a piece of cheese or a cup of milk. If you’re making a fruit smoothie, use unsweetened plain Greek yogurt, which is high in protein. Use soy milk, almond milk, or coconut milk. Throw in a little spinach – it adds nutrients but doesn’t take away from the fruit flavor.
Eat three equal meals plus snacks. If you eat one big meal and two small ones, it will cause a spike in your blood sugar after the big meal. Instead, eat smaller meals throughout the day, plus a couple of snacks if you’re hungry in between meals. But watch how big the snack is, Arevalo warns. “Snacks are meant to calm your hunger until your next meal, not be a meal in itself,” she said. “An apple is a snack. But an apple, avocado toast and a smoothie is a meal, even if each of those things separately could be considered a snack.”
Consider consulting a dietician. A registered dietician, especially one who is also trained as a diabetes educator, can be a good resource for people with diabetes and those trying to avoid the disease, Arevalo said. “You can ask your primary care provider or hospital for a recommendation, or check www.eatright.org to find a dietician near you,” she said.
To make an appointment with a dietician/diabetes educator at Montefiore Nyack Hospital, call 845-348-2004.
