Whether you are counting calories, watching cholesterol, or pinching pennies, making a grocery list and weekly meal planning is an overwhelming task for almost everyone for various reasons. Add living with Diabetes and monitoring glucose levels to that list and planning becomes even more complicated. Patients living with Diabetes often live in fear of how certain foods will affect or spike their blood glucose levels. It is that fear of the unknown that can wreak havoc in the minds and diets of Diabetes patients. Knowing what to eat and when to eat and understanding how it will impact levels is stressful. Having to constantly monitor blood glucose levels with painful fingersticks is a nuisance. Living with Diabetes can be difficult and worrisome, but it doesn’t have to be and there is no need to constantly live in fear.
Thanks to advances in Continuous Glucose Monitoring Systems (CGMs), like the FreeStyle Libre, patients can now monitor their glucose levels in seconds. Approved by the FDA more than 20 years ago, Continuous Glucose Monitoring systems give patients freedom and peace of mind. A Continuous Glucose Monitor takes glucose readings continuously with a small electrode placed under the skin, held in place by an adhesive. A transmitter attached to the electrode sends data to a separate unit or smart device and allows a patient to record and access valuable information and trends on a continual 24/7 basis. Continuous Glucose Monitors identify trends and show users what direction glucose is heading, the speed in which it is moving and helps patients figure out next steps and is invaluable when it comes to meal planning.
A Continuous Glucose Monitor and the knowledge it provides is a valuable resource, but one of the most common questions we still hear from our patients is … what should I eat? There is an overabundance of information regarding this topic and it’s hard to cut through the clutter. That is why at Quest Health Solutions we are committed to educating our patients and healthcare providers. Food and proper diet are one of the biggest mysteries when it comes to figuring out how to properly manage Diabetes. We will try to clear up some of those mysteries and provide tips and guidelines that help to inform and enlighten.
START WITH A FOOD PLAN AND UNDERSTAND THE BASIC FOOD GROUPS
Eating healthy takes time, effort, and can be expensive. It’s much easier and cheaper to drive through a fast-food restaurant and indulge on the value menu, then it is to prepare a salad filled with fresh vegetables from a local grocery store or farmer’s market. Taking the easy route is not the best or safest route, especially for patients living with Diabetes, because it can lead to other issues like heart disease.
Sticking to a formula that always includes proper plate ratios is the first step to ensuring that patients start their day eating the right way. This means filling the plate with 50% vegetables, 25% starch and 25% protein. If this is the basis for breakfast, lunch and dinner, then patients can fill the day with snacks and even a few treats throughout the day. If they are unsure of how meals are affecting glucose levels, they can always do a quick scan with their Continuous Glucose Monitor to see where the trend arrows point and adjust meals as needed. There is no reason to feel deprived and that is the freedom that a Continuous Glucose Monitoring system gives patients.
WHAT TO EAT VS. WHAT NOT TO EAT – THAT IS THE QUESTION!
Knowing what to eat is the hardest part of living with Diabetes. Because vegetables make up half of what should be on the plate, let’s focus on vegetables first. There is a reason why moms and grandmothers stress the importance of eating your vegetables and we should all listen to them!
VEGETABLES
Vegetables are truly everyone’s best friend, but they are particularly helpful for patients with Diabetes. Loading up on vegetables is also great for the waistline which is an added benefit. “Leafy greens like spinach and kale are low in digestible carbs so they won’t significantly affect blood sugar levels. They are also rich in Vitamin C and antioxidants that protect heart and eye health”1 Other leafy vegetables include collard greens, broccoli, cabbage, and bok choy.
Broccoli is another vegetable that should be at the top of the list. Studies have shown that “eating broccoli may help lower insulin levels and protect against cellular damage and one study found that consuming broccoli sprouts led to a 10% reduction in blood glucose levels.”
Some other green favorites include asparagus, zucchini, edamame, and celery. Asparagus is rich in folate and “can lower cardiovascular risk among patients with Type 2 Diabetes.” Zucchini can be made into zoodles to replace noodles in favorite pasta dishes to reduce carbohydrates which can elevate blood sugar levels. Edamame is a great source of fiber. In fact, “the fiber content in one cup is 10 grams, which is helpful in regulating blood sugar spikes and also contributes to reducing the risk of heart disease.” Finally, celery is a nearly calorie-free snack that could be used in between meals to help control cravings.
Other vegetables to remember while in the produce section are bell peppers, carrots, and cauliflower. Not only are bell peppers colorful, but they are slightly sweeter and can help control cravings. Carrots are another great alternative if patients are looking for a sweeter vegetable option and steamed carrots are a great plate filler to achieve the proper plate ratio. Another option is cauliflower which can be used to make cauliflower rice and fill that plate even more.
Not all vegetables are alike, however, and canned vegetables loaded with sodium are not recommended. Vegetables smothered in butter, cheese or other fatty sauces are also not the best choices when following the 50% plate rule and should be avoided.
Here’s a quick list from the American Diabetes Association that can help patient’s breakdown which vegetables they should and should not eat. They are broken down into non-starchy and starchy options:
Non-Starchy Vegetables
- ✔ Asparagus
- ✔ Green Beans
- ✔ Carrots
- ✔ Cabbage
- ✔ Eggplant
- ✔ Cauliflower
- ✔ Broccoli
- ✔ Mushrooms
- ✔ Tomatoes
- ✔ Spinach
- ✔ Onion
- ✔ Peppers
“If using canned veggies, drain and rinse them with water to wash away 40% of the sodium” Starchy Vegetables.
- ✔ Acorn Squash
- ✔ Butternut Squash
- ✔ Green Peas
- ✔ Corn
- ✔ Parsnip
- ✔ Pumpkin
- ✔ Sweet Potato
- ✔ Plantain
RECIPES
Following the 50% rule is not always easy but having recipes on hand can help and patients are often surprised at how many things they can do with just a few vegetables. The American Diabetes Association is a great resource for recipes. Here’s a link to a Butternut Squash and Kale Soup4 recipe that is packed with vegetables and will get patients to start meal planning and help them stay in control and manage their Diabetes.
QUEST HEALTH SOLUTIONS IS HERE FOR YOU!
At Quest Health Solutions, we strive to be a one-stop solution for patients, healthcare professionals and Diabetes educators. Let us serve as your single source solution for better Diabetes care and education. To learn more about how Continuous Glucose Monitors can be used to monitor diet, contact us at 1-877-888-7050 Option 3, Ext. 1011 or email ben@questhealthsolutions.com .
1. (2020) Healthline. The 16 Best Foods to Control Diabetes accessed on 3 November 2020, Click Here.
2. (2019) Eat This, Not That. 50 Best Foods for Diabetics accessed on 4 November 2020, Click Here
3. (2015) What Can I Eat? accessed on 4 November 2020, Click Here
4. (2020) Feature Recipes accessed on 5 November 2020, Click Here