November is American Diabetes Awareness Month – Become Educated

Diabetes is one of the leading causes of disability and death in the United States. One in 11 Americans have diabetes — that’s more than 29 million people. And another 86 million adults in the United States are at high risk of developing type 2 diabetes. If you are overweight, have high blood pressure, or are age 45 or older, you are at a higher risk of developing type 2 diabetes. Using the month of November, the American Diabetes Awareness month, to become educated on the disease is an easy way to stay on top of making healthy changes can greatly lower your risk. To help prevent type 2 diabetes:

• Maintain a healthy weight
• Eat healthy diet
• Stay physically active

In order to stay healthy, prevent diabetes or live a healthy lifestyle with diabetes, there are certain diabetes super foods that the American Diabetes Association recommends. All of the foods listed below have a low glycemic index, which is a ranking of carbohydrate-containing foods, based on the food’s effect on blood glucose.

• Beans – high in fiber, magnesium and potassium
• Dark green, leafy vegetables – foods like spinach and kale are low in calories and carbs
• Citrus fruit – grapefruit, oranges, lemons and limes are packed with soluble fiber and vitamin C
• Sweet potatoes – this starchy vegetable is chock-full of vitamin A and have a lower glycemic index than regular potatoes
• Berries – add to cereal or yogurt for extra antioxidants, vitamins and fiber
• Tomatoes – contain vital nutrients such as vitamin C, vitamin E and iron
• Fish – choose a type of fish that is high in omega-3 fatty acids, such as salmon, albacore tuna and even oysters
• Whole grains – choose whole grains over processed grains, like white bread, and you will reap the benefits of magnesium, chromium, omega-3 fatty acids and folate
• Nuts – an ounce of nuts provides healthy fats along with magnesium and fiber
• Fat-free milk and yogurt – in addition to calcium they also contain vitamin D