November is National Diabetes Month – making it the perfect time to set the record straight about CARBS.
Carb-phobia came in like a wrecking ball replacing the previous diet monster fat-phobia. No wonder this is confusing, modern science can drive you crazy with conflicting messages.
Did you know someone in the world dies from complications associated with diabetes every 10 seconds? Diabetes is one of the top ten leading causes of U.S. deaths. One out of ten health care dollars is attributed to diabetes. We need to take this seriously. Diabetes is a condition where the body either does not produce, or cannot properly use, insulin.
For thousands of years, grains have been healthfully eaten by much of the world’s populations, including diabetics. Getting healthy is never about deprivation; the secret is not in elimination but quality and moderation. Traditional whole grains and quality carbs contribute to a good night’s sleep, create a balanced feeling in the body, reduce inflammation, satisfy hunger, improve digestion & promote smooth bowel movements, improve mental clarity & cognitive functioning, support metabolism, and help regulate blood sugar levels. Yes, you heard me, eating high quality carbohydrates in moderation actually helps regulate blood sugar levels. American eating habits tend to include over-indulging in large portions of highly refined sugar carbs. But, this doesn’t make all carbs bad.
Here are some things you can do to help manage or heal your diabetes:
Limit the amount and frequency of consuming sugary treats (such as cakes, candies and soda).
Eat plenty of vegetables, legumes, whole grains; these foods are rich in fiber which helps regulate blood sugar levels (such as beans, lentils, carrots, cabbage, parsnip, sweet potato, squash, popcorn, leafy greens, whole grain breads, barley, quinoa, oats, polenta, and wild rice).
Drink primarily water.
Do something active everyday.
Eat fermented foods to help support and rebuild gut health.
Chew your food well, digestion begins in the mouth.
Do you want to learn more about the best foods to nourish the body if you have diabetes? Schedule an appointment with one of our dietitians who can help you learn to love and respect your body with real food.
Chaundra Evans, RD, LDN, CEDRD-S is a certified eating disorder registered dietitian and recognized by the International Association of Eating Disorders Professionals as an expert dietitian who can supervise other dietitians pursuing the credential. Additionally, Chaundra is certified in adult weight management and a member of the American Society of Metabolic and Baratric Surgery.