According to Rosemary Barclay of Old Lyme, CT, people with diabetes can better manage their blood sugar levels by eating certain foods.
Approximately 10% of the adult population in the U.S.are diabetic , and the rate of new diagnoses remains steady. Although diabetes is a serious condition, it is usually manageable with a combination of physical exercise, a nutrient dense diet, and medication. Rosemary Barclay, founder, and owner of Bonne Santé Wellness Center in Old Lyme, CT, recommends a diet of unprocessed foods rich in vegetables, a few fruits and high in protein with a liberal amount of good fats.
People with diabetes can still enjoy an occasional treat , but it’s important to track those things and consult with a healthcare professional or nutritionist. High glycemic index carbohydrates can raise blood glucose levels and just as quickly cause them to crash back down. Glycemic index is a measure of the effect of a carbohydrate on blood glucose and diabetics are advised to eat foods with a low glycemic index. Additionally, people with diabetes should try to avoid trans fats.
Rosemary Barclay of Old Lyme, CT, suggests eating leafy green vegetables that are packed with vitamins and nutrients. Vegetables such as spinach, kale, cabbage, broccoli, and collard greens have minimal impact on blood sugar levels. The high antioxidant and fiber content also provides excellent health benefits. The high fiber content helps slow down the digestion process keeping blood sugar levels more stable.
Whole grains such as quinoa are lower on the glycemic index scale compared to white bread and rice. Rosemary Barclay explains that a lower glycemic index means less of an impact on blood sugar levels. High fiber foods slow the release of glucose in the blood so if you are diabetic it’s a good idea to focus on fiber.
Fatty fish is another great staple in a diabetic’s diet. It provides omega-3 fatty acids that help the heart and brain function properly. Rosemary Barclay notes that polyunsaturated and monounsaturated fats can also aid in blood sugar regulation. You can find these healthy fats in salmon, mackerel, sardines, trout, herring, and albacore tuna. Plant-based alternatives include kelp, seaweed, and spirulina.
Beans are an excellent source of plant-based protein and are considered to be complex carbohydrates. Rosemary Barclay of Old Lyme, CT, notes that beans should be used in moderation. Consider trying kidney beans, pinto beans, or black beans for your next meal! They can be added to salads, wraps, and soups in addition to being a plain tasty side. Portion control is advisable for grains and beans as these are carbohydrate dense foods.
About Rosemary Barclay
Rosemary Barclay believes that nutrition is fundamental to good health, and affects many facets of well-being, including the skin, energy, immunity, mood, and performance. The Bonne Santé Wellness Center in Old Lyme, CT, offers solutions to problematic skin without the use of antibiotics or harsh chemicals.
She earned a bachelor’s degree and a PhD. in biochemistry in addition to becoming a board-certified nutrition specialist, certified esthetician, and acne specialist. Rosemary Barclay lives with her family in Old Lyme, CT.