Meals That Heal

EATING TO

prevent or manage type 2 diabetes

Inflammation triggers insulin resistance, the key issue that ultimately leads to prediabetes and type 2 diabetes. This inflammation is caused by irritants in the body like high blood glucose levels, excess body fat, a lack of physical activity, and food choices.

If not stopped, inflammation progresses to slowly deteriorate the body’s insulin sensitivity and blood glucose management. This can lead to type 2 diabetes as well as associated complications such as heart disease.

The goal of this targeted anti-inflammatory approach is to maintain or achieve healthy blood glucose management by combining guidelines from the American Diabetes Association and research that has demonstrated a direct correlation to improved glucose regulation, decreased insulin resistance, reduced risk of developing type 2 diabetes, and reduced risk of obesity.

essential focus areas

• INCORPORATE beans and legumes into meals at least 3 times per week. Choose high-fiber, low-GI carbohydrate foods (see Best Carb Choices on page 26) for additional complex carb sources.

• CONSUME a minimum of 5 servings of produce each day (approx. 2 ¹/₂ cups).

• CONSUME nuts (approx. a 1-ounce serving) 5 days per week.

• CHOOSE whole foods or minimally processed foods (see page 72) over processed to increase daily fiber intake and to minimize refined grain, added sugar, and sodium intake.

• EAT fish rich in omega-3 fats at least once per week, and increase intake of other omega-3-rich foods.

• MINIMIZE saturated fat intake by choosing lean animal proteins and increasing the proportion of plant- to animal-based proteins.

• GREATLY LIMIT processed foods, trans fats, fried foods, processed and refined sweets, pastries, and foods with high amounts of added sugars.

additional considerations

The following recommendations are not as substantiated by research as the Essential Focus Areas; they are more lifestyle-related approaches. They are additional factors to consider incorporating once the Essential Focus Areas are being actively met.

• The ideal proportion of daily calories from carbohydrates, protein, and fat is specific to each individual. However, research suggests many individuals respond well to a lower to moderate carbohydrate intake (30 to 45 percent calories from carbohydrate). These menus reflect an emphasis on this approach.

• Regular physical activity is an essential component to improve insulin sensitivity and to reduce the production of inflammatory compounds in the body.

• Maintain or work toward achieving a healthy body weight.

GOALS

Increase insulin sensitivity

Improve and/or maintain blood glucose levels within normal ranges

Halt the development of prediabetes

Prevent type 2 diabetes or improve management if previously diagnosed

Improve associated cardiovascular factors like blood pressure and lipids

Reduce excess body weight

breakfast ideas

Super Green Frittata Bites

Sweet Potato Home Fries with Eggs

Warm Spinach Breakfast Bowl