woman eating right to prevent diabetes

Senior Citizens no longer need to sacrifice taste for healthy eating.  At Discovery Village At The Forum, our Sensations Dining meals give you all the adequate nutrition you need to live a healthy, energetic and vibrant life.  Our made from scratch meals take into account your dietary restrictions while making each meal delightfully enticing and deliciously pleasing. Learn about our senior living community and how our programs can benefit you. 

Pre-diabetes is a wake-up call to get your glucose levels in check.  It takes years of elevated blood glucose levels (often five or more) to lead to Pre-diabetes and Type 2 Diabetes.  If your pancreas no longer makes enough insulin, you will develop Type 2 diabetes, so you need to pay special attention to what you put in your body.

Senior Citizens are at high risk of developing Type 2 Diabetes.  According to the National Diabetes Statistics Report in 2014, the prevalence of diabetes remains the highest for middle-aged and older adults and is the seventh leading cause of death.

Type 2 Diabetes can also lead to a greater risk of stroke, heart disease, and other problems associated with the nerves, kidneys, eyes, feet, and mouth.

The good news is that with proper exercise, weight loss, and dietary lifestyle changes, Type 2 Diabetes can be delayed and sometimes reversed.  Senior Citizens who are pre-diabetic or diabetic can change their lifestyle habits!  Let’s take a look at a few important dietary factors in preventing Type 2 Diabetes.  

Foods Are Too Sweet

These days sugar is added to almost every packaged product.  In order to prevent Type 2 Diabetes, Senior Citizens must limit their amount of sugar intake.  Many products contain a significant amount of hidden sugar.  Make sure to always read ingredient labels and check for these hidden sugar terms to avoid.

Sugars to Avoid

  • Fructose
  • Sucrose
  • Maltose
  • Dextrose
  • Glucose
  • Galactose
  • Lactose
  • Glucose solids
  • High fructose corn syrup
  • Corn syrup
  • Cane juice 
  • Dehydrated cane juice
  • Cane juice solids
  • Cane juice crystals
  • Dextrin
  • Maltodextrin
  • Dextran
  • Barley malt
  • Beet sugar
  • Corn syrup solids
  • Caramel
  • Buttered syrup
  • Carob syrup
  • Brown sugar
  • Date sugar
  • Malt syrup
  • Diastase
  • Diastatic malt
  • Fruit juice
  • Fruit juice concentrate
  • Dehydrated fruit juice
  • Fruit juice crystals
  • Golden syrup
  • Turbinado
  • Sorghum syrup
  • Refiner’s syrup
  • Ethyl maltol
  • Yellow sugar

Try These Natural Sugars 

  • Raw Honey
  • Maple Syrup (Pure maple syrup with no added sugars)
  • Stevia
  • Coconut Palm Sugar
  • Molasses

Below are some examples of foods you can substitute to help you prevent Type 2 diabetes and lead an overall healthier life:  

  • Instead of Trans Fats like fried foods, pie crusts, store-bought cookies/cakes, and margarine, try high-quality fats such as avocados, nuts, coconut oil, butter, and animal fats.  These high-quality fats should still be eaten in small doses.
  • Instead of Soda, try Seltzer with added natural flavors (such as lemons, limes, cucumbers, strawberries, vanilla extract, etc.)
  • Instead of buying pre-made smoothies, juices, and yogurts (which contain significant added sugar), try making your own with a blender or sugar.  Add your own natural sugar and fresh fruit.  This way you know how much sugar is being used!
  • Instead of eating fried foods, try baked foods.   
  • Instead of loading up on red meats, try fish and lean meats (such as chicken and turkey) 
  • Instead of eating refined carbohydrates (such as donuts, cakes, pastries, etc.), try Dark Chocolate, containing 85 percent or more cocoa.  The flavanols in dark chocolate have been shown to improve insulin levels.  You can top off your dark chocolate with delicious natural nut butter (such as almond butter, peanut butter, or cashew butter).
  • Instead of French Fries with Ketchup, try Raw Vegetables with Hummus 
  • Instead of Potato Chips, try Edamame
  • Instead of a caramel coffee drink with whipped cream, replace it with Green Tea (adding a little raw honey if you like).  Green Tea is loaded with powerful polyphenols, which can aid in breaking down glucose.
  • Instead of adding more sugar, try Cinnamon.  Cinnamon has been shown to reduce sugar absorption and improve insulin sensitivity 

Easy Breezy Chia Seed Pudding 

This easy, power-packed snack/ dessert contains loads of nutrition and is an excellent source of omega 3 fats, fiber, protein, calcium, antioxidants, and more!

These ingredients may help lower the risk of heart disease and type 2 diabetes.  

2/3 cup chia seeds

2 cups milk of your choice (for diabetics it may be best to use unsweetened milk such as almond, coconut, soy, or rice) or plain yogurt

½ tsp pure vanilla extract

1 tsp. cinnamon

1-2 tablespoons of acceptable sweetener

Fresh fruit: try any kind of berries, which are low glycemic

Mix the milk, sweetener, vanilla extract, cinnamon, and chia seeds in a bowl or container.  Leave in the refrigerator for an hour or more.  When you take the mixture out, it will be a pudding as the chia seeds will be completely absorbed by the milk.  Stir well. Top with fruit and enjoy.  

You can also add other ingredients to the pudding, such as nuts, dark chocolate pieces, spices (such as nutmeg, ginger, etc.), cocoa powder (check for added sugar), coconut flakes, and more.

Discovery Village At The Forum is a world-class senior living community in Florida.  We offer a variety of living options for your needs, including Supervised Independent Living, Assisted Living, and Memory Care.  To receive more information or schedule an appointment to experience our wonderful lifestyle, contact Discovery Village At The Forum at 239.230.3436.

 

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