November is American Diabetes Month and a great time to learn more about the disease that affects more than 500,000 Kentuckians.
If you have pre-diabetes or diabetes, a healthy diet is crucial in properly managing your symptoms. Eating well can help you stay at a desirable weight, control your blood pressure, and prevent heart disease and stroke.
Here are 11 cooking tips for healthy diabetes management:
- Use nonstick cooking spray instead of oil, shortening, or butter.
- If you do use oil, use olive, corn, peanut, sunflower, safflower, vegetable or flaxseed oil.
- Season foods, like meats and steamed vegetables with herbs and spices (like pepper, cinnamon, and oregano), vinegar, lemon juice or salsa instead of salt, butter or sugary sauces.
- Use low- or no-sugar jams instead of butter or margarine on breads.
- Increase intake of omega-3 fatty acids. Try to get at least two servings a week of omega-3 rich foods, like salmon, sardines, mackerel, herring, rainbow trout and albacore tuna. Walnuts, flaxseed and soy products are other omega-3 rich foods that can be added to a healthy diet.
- Eat whole-grain, high-fiber cereals or oatmeal with skim or 1-percent milk.
- Use low-fat or fat-free dairy products like milk, yogurt, cottage cheese and sour cream in place of full-fat versions.
- Drink 100 percent fruit juice that has no added sugar and limit your serving size.
- Trim excess fat off meats and eat chicken or turkey without the skin.
- Always buy lean cuts of meat and choose a healthy cooking method, like broiling, roasting, stir-frying or grilling.
- Buy whole-grain breads and cereals instead of processed, refined grains like white flour.
Support the American Diabetes Association
UK HealthCare Chief Administrative Officer Ann Smith and 10 other Lexington-area community members are campaigning to raise funds for the American Diabetes Association’s Kiss a Pig event.
Discovered in 1921, insulin was originally derived from the pancreas of pigs and is a vital tool in the treatment and care of people with Type 1 and Type 2 diabetes. The American Diabetes Association honors the pig for saving millions of lives.
The fundraising candidate who raises the most money has the honor of kissing Dolly, a 5-week-old piglet, at the Kiss a Pig Gala.
Every dollar raised helps the ADA provide diabetes advocacy, education programs, research and outreach support for the people of Kentucky. To donate to Ann’s campaign, visit www.diabetes.org/kissapigann.