FOOD & NUTRITION NOVEMBER 2023
DIGITAL MAGAZINE
NATIONAL DIABETES MONTH
Taking charge to prevent health problems from diabetes.
TIPS FOR FOLLOWING PLANT-BASED EATING PATTERNS IF YOU HAVE DIABETES
NOVEMBER 2023
NATIONAL DIABETES MONTH 2023
Anu Jara, MS, RDN, CDN Clinical Nutrition Manager
Jon Zangwill, RD, CDN Clinical Nutrition Manager
“Type 1 and type 2 diabetes are estimated to affect about 37 million American adults and children”.
November is National Diabetes Month – a time when communities across the country seek to bring attention to diabetes, which is a disease that occurs when your blood glucose, also called “blood sugar,” is too high. According to the U.S. Department of Health and Human Services (HHS), the National Institutes of Health (NIH) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), type 1 and type 2 diabetes are estimated to affect about 37 million American adults and children. If left unmanaged, diabetes can damage the eyes, kidneys, nerves and heart, and it is linked to certain types of cancer.
Food & Nutrition
The focus of National Diabetes Month 2023 is on taking charge to prevent health problems from diabetes – a lesson many New Yorkers have already learned by example of the Mayor. NYC Mayor Eric Adams is well known for having reversed his type 2 diabetes through healthy lifestyle changes that include a plant-based diet, which emphasizes legumes, whole grains, vegetables, fruits, nuts and seeds and discourages most or all animal products. However, the concept of a plant-based diet for people with type 2 diabetes may seem contradictory to some – after all, if we are supposed to lower our blood sugar by balancing the carbohydrates and protein we eat, why would we cut out meat and eat only plant-based foods – aren’t they all carbs? The key is to understand that not all carbs are created equally. Research shown that unrefined carbohydrates, unsaturated fats and plant-based proteins can contribute to the prevention and successful management of type 2 diabetes.
Plant-based proteins can be found in legumes, nuts, seeds, tofu, tempeh, seitan, nutritional yeast, whole grains, and even leafy green vegetables. Start with small swaps and vary your protein sources to find out what you like best and to ensure your nutrient intake is balanced. HERE ARE SOME TIPS FOR EATING MORE PLANT-BASED FOODS IF YOU HAVE DIABETES: Get to Know Plant-Based Protein
Be Consistent with Complex Carbs vs. Simple Carbs
Complex carbohydrates are higher in fiber and starch, whereas simple carbs convert quickly to sugar. Fiber is important for slowing digestion, which in turn reduces the rate at which glucose enters the blood stream, so a high fiber diet will tend to help your blood sugar remain steady rather than spiking and crashing, which can be common after eating too many simple carbs or sugar-sweetened foods and drinks. Complex carbs also have the benefit of being higher in vitamins, nutrients and protein. They can be found in whole grains like brown rice, oats, whole-wheat bread or pasta, fruits, vegetables and legumes.
Choose Whole Foods over Highly Processed Foods
Whole foods include fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, fish, shellfish and eggs. Minimally processed foods are those which are a little processed, such as frozen produce or whole wheat flour. Highly processed or ultra- processed foods may contain additives such as artificial colors, flavors or preservatives; and their ingredient names may be less familiar. Many highly processed foods have been altered to include fats, starches, sugars, salts and hydrogenated oils extracted from other foods. For plant-based recipe ideas or to learn more about following a plant-based eating pattern while managing type 2 diabetes and other conditions, visit the Lifestyle Medicine Programs website.
PLANT-BASED EATING HAS MANY HEALTH BENEFITS:
Can lower cholesterol, blood pressure, and blood sugar Reduces the risk of type 2 diabetes, heart disease, and certain cancers Can help with weight loss
Decreases inflammation in the body May reduce the need for medications
The best way to knock-out the flu is by getting the flu vaccine at any NYC Health + Hospitals facility or at NYC Health + Hospitals/Jacobi|North Central Bronx. Like an evil villain attacking a superhero, the flu can make even the healthiest New Yorkers seriously ill. So, everyone aged 6 months and older should get the flu vaccine every year. The vaccine is updated every year to protect you against new viruses. Anyone can get the flu. But some people are more likely to developing serious flu-related complications if they get sick. These high-risk groups include: pregnant women; children younger than 5 years; adults 65 years and older; and people living in nursing homes or other care facilities. Protection from the flu vaccination takes about 2 weeks after you get your shot, so make plans to get vaccinated early, before flu season begins.
WHAT ARE THE SYMPTOMS AND COMPLICATIONS OF THE FLU? The flu usually comes on suddenly. Common symptoms include:
Fever Chills Fatigue
body aches sore throat headache
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