carbohydrates—a myth that should be busted! Complex carbohydrates provide a rich, slow-burning energy source and the fi ber they contain prevents quick blood sugar spikes. The best sources of complex carbohydrates include: brown rice, quinoa, whole grain bread, oatmeal, whole rye, wild rice, buckwheat, squashes, and sweet potatoes. If you have Celiac disease or are gluten intolerant, it’s important to talk to your healthcare provider about healthy gluten-free sources of carbohydrates. Protein sources are also essential for individuals with diabetes. Protein provides a feeling of fullness and stabilizes blood glucose levels. Good sources of protein include: organic chicken, organic turkey, salmon, eggs, and plant-based sources of protein (lentils, beans, non-GMO tofu). Fresh, non-starchy vegetables are
very important in any diet, but are especially important in a diabetic’s diet. Vegetable sources provide powerful antioxidants and rich sources of vitamins. They are also high in fi ber, which helps to stabilize blood glucose levels. The best sources of vegetables include: spinach, kale, asparagus, broccoli, carrots, red onions, red peppers, and tomatoes. You should consume about 7-13 servings of equal amounts of fruits and vegetables each day. A serving is equal to about half a cup, or an apple the size of a tennis ball. Fruits provide carbohydrates and quick energy. They are rich in antioxidants and vitamins as well. The best sources of fruits for diabetics are lower in sugar. Low-sugar fruits include: strawberries, raspberries,
blueberries, blackberries, apples, melons (watermelon, cantaloupe, and honeydew), and red grapefruit. Type 2 diabetics may consider
following a ketogenic diet, which consists of consuming a higher percentage of healthy fats and fewer carbohydrates (between 20 to 50 grams) per day. The benefi ts of the ketogenic diet for T2D is that it can increase insulin sensitivity and provide better blood glucose control. Some individuals with T2D may benefi t from a ketogenic diet; however, please consult with your healthcare provider to determine if it’s the best option for your personal health. Seeing a nutritionist familiar with the ketogenic diet is essential, because if not executed properly, it may cause more harm than good. Children with T1D should not eat a ketogenic diet because they are still developing and require more carbohydrates. Overall, both T1 and T2 diabetics should be conscious about their food choices and eat in moderation. (This is usually good advice for anyone.) Emphasis should be placed on fi ber- rich grains and carbohydrate sources, lean sources of protein, and a rich variety of fresh fruits and vegetables.
The Surprising Link Between
Diabetes and Depression Mental disorders unfortunately carry a stigma in our society. Individuals are reluctant to discuss their concerns over anxiety, depression, trauma, and obsessive-compulsive disorders out of fear for being misunderstood and labeled. The stigma causes inaction in people who should reach out for help.
Concern for mental health is greater in those who deal with the added stress of chronic illness. Diabetes, of course, causes additional life stressors. About 20% of children with T1D deal with depression, which is signifi cantly higher than the general population’s rate of 7-9%. Twenty-four percent of adult patients with T2D are clinically depressed. Depression and anxiety exponentially affect diabetic patients because it makes them less likely to engage in self-care behaviors. This places these patients at a greater risk for poor blood glucose control, increased hospitalization, and earlier onset of complications. The prevalence of depression and anxiety is higher in diabetic patients because of what is known as “burnout.” Both T1D and T2D require frequent and diligent management. Diabetics are required to monitor blood glucose levels, take medication, be conscious of food choices, calculate carbohydrates, and treat hypoglycemia and hyperglycemia in the daily routine of life. These increased responsibilities may be too much for one individual to tolerate. Diabetic patients with depression may avoid checking blood glucose levels, skip doses of medications, neglect to take insulin, or make poor dietary choices. This downward spiral can cause diabetic patients to become very sick—even deathly ill. General symptoms of depression include: sleeping more or less, eating more or less, weight loss or gain, agitation, irritability, and seclusion from social activities. Symptoms of depression in diabetic patients include: frequently skipping or
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