While pancakes are cooking, heat ¼ cup frozen blueberries in the microwave for about 30 seconds. Heat a nonstick skillet coated with avocado or coconut oil spray over medium heat and add about ¼ cup of the batter at a time to form pancakes, cooking about 1-2 minutes per side and flipping gently. Stir the beaten eggs into the mashed banana and mix well. In a separate bowl, beat 2 eggs plus 2 egg whites. In a bowl, mash one banana with ½ teaspoon cinnamon. While you may need to cut back on some of the less healthful foods you eat, your food should still be both mentally and physically satisfying and this plan is meant to both fill you up and mimic foods, like diner pancakes and takeout food, that can be eaten in a more healthful, but equally enjoyable way. You’ll notice that the plan includes some fan favorite foods, like pancakes, an Asian-inspired entree, and a sweet treat. Together with your doctor or dietitian, you can decide on the amount of carbs that match your needs. Carbohydrate needs are individual so you may need a bit more or a bit less. This plan supplies about 35 grams of carbohydrate from whole food sources at each of the three meals and about 10-15 grams at each of the two snacks. This sample day helps illustrate a diabetes-friendly eating plan. That means balancing out your carb choices with other nutritious foods and keeping portion sizes more modest than you may be used to.Ī diabetes-friendly eating pattern is also lower in overly processed sweets, sugary drinks and refined snacks, though you don’t need to eliminate your favorite foods to get healthier. A diabetes-friendly eating plan emphasizes smart carb choices eaten in the right portions and eaten steadily throughout the day at each of your three meals. While carbs are encouraged on this plan, you may need to adjust how you eat your carbs. These types of foods, along with foods like coffee, tea and extra virgin olive oil, are high in polyphenol compounds, which are thought to play a role in lowering your risk for developing type 2 diabetes. In fact, studies suggest that a plant-centered eating pattern rich in foods like whole grains, fruits, vegetables, beans, nuts and seeds can help improve insulin sensitivity, which means your cells continue to respond to insulin, allowing your delivery truck to drop off those energy packages. With either condition, your meal plan is pretty similar to other healthy meal plans, like the Mediterranean Diet or a plant-based diet. What can I eat if I have prediabetes or diabetes? However, if it’s caught, studies show a holistic lifestyle approach that involves a healthy eating plan, some routine activity, and a small amount of weight loss can reduce your risk of type 2 diabetes by 58 percent or more. Most people aren’t aware they have prediabetes, yet if it’s left untreated, there’s a high chance prediabetes will progress to diabetes. In both prediabetes and diabetes, your blood sugar levels are higher than normal, but the main difference between these two conditions is whether your blood sugar reaches the cutoff point to be diagnosed with diabetes. How He Did It 'I'm pill-free and healthy': How small goals helped this man lose 160 pounds What’s the difference between prediabetes and diabetes? (If it’s transported to your cells but isn’t used for energy, it’s stored in your muscle or liver cells as glycogen and then used at a later time.) You can think of insulin like a delivery truck its job is to transport glucose to your cells where it can be used for energy. In order for that energy to reach your cells, your pancreas pumps out insulin. (Ever heard of carb-loading before a marathon? The theory behind this has to do with stock-piling those carbs for energy.) When you eat carbohydrates from foods like grains, sweets, starchy veggies, fruits and beans, those carbs get broken down to glucose, which is the primary source of energy for your cells. Everything you eat gets broken down so your body can use the raw materials to carry out its daily functions (thinking, breathing, moving, and on and on). While you let that sink in, let me explain a little bit about how these conditions develop. More than 100 million Americans are currently living with type 2 diabetes or prediabetes, according to the latest government stats.
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