Caregiving
Providing Healthy Choices for those with Prediabetes and Diabetes
By Ann Gile , Aging and Caregiving Support Specialist
First, let us describe what an A1C is. It is known as the hemoglobin blood test that measures your average blood sugars over the past 3-months. A normal A1C is below 5.7%. You are considered to have pre- diabetes when your numbers are between 5.7 to 6.4%. Foods to eat: • Eggs and dairy products like low-fat milk, yogurt, and cheese • Lean proteins, like chicken without the skin, fish, turkey, and soybean products • Low glycemic foods like stone-ground whole wheat bread, raw carrots, and green vegetables • Eating foods that are low in fat and calories, and high in fiber like fortified cereals, beans, and fruit including pears and berries Foods to avoid: • Frozen desserts which include that big ol’ bowl of Ben and Jerry’s ice cream! • Beverages like sugary soda and alcohol • Processed meats like hot dogs, bacon, and deli meat • Trans-fat containing foods like frozen pizza, and deep-fried foods like french fries
As caregivers, we have so many things to think about as we provide the best possible options for the ones we love and care for. It is important that we educate ourselves about the needed dietary changes we should be assisting our loved ones with. As all of us age, our nutritional and dietary needs change. I know I love food, especially a big ole bowl of Ben and Jerry’s chocolate chip cookie dough ice cream at a whopping 380 calories per serving of just 2/3 cup—or you can eat the whole darn pint with 1140 calories. For many, a treat is ok, but for a growing number of older adults, monitoring our A1C and other food intake is a must in order to age well and to prevent diseases like diabetes. The Centers for Disease Control and Prevention (CDC) has recently released the 2022 National Diabetes Statistics Report. It estimates that more than 130 million people in the United States have diabetes or prediabetes. Around 25 percent of those 65 and older have diabetes, the CDC says, meaning about 12 million seniors have the condition. These are incredibly high numbers! The World Health Organization expects diabetes to be the seventh leading cause of death worldwide by 2030. So, what do you do when our loved ones have prediabetes or diabetes? There are many dietary changes we can make that are easy and affordable to aid in bringing down that A1C number.
What are the worst carbohydrates for people who have pre-diabetes and diabetes? • The potato is full of starch and high in carbs as is the sweet potato. • Pasta is also a high starch and carbohydrate food. Alternatives such as whole wheat pasta are healthier on occasion. Of course, helping our loved ones make other changes is as important! Talk with them about how to stop smoking and how to increase their physical activity to at least 30-minutes a day. For personalized assistance, reach out to our Family Caregiver Support Team by calling (520) 790-7262.
March 2023, Never Too Late | Page 15
Pima Council on Aging
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