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Here’s what you need to know grocery shopping for a diabetic

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Q&A with a Squamish nutritionist.

Most people know someone with diabetes, even if they don’t have it themselves.

November is National Diabetes Month.

With that in mind, we caught up with Joy Chan, registered dietitian and diabetes educator Hector’s Garibaldi Highland Independent Groceryfor some information and tips about this disease.

Below is an edited version of that conversation.

How prevalent is diabetes in Canada?

As of March this year, in Canada, 5.7 million Canadians lDiagnosed with diabetes (type 1 or type 2 diabetes). however, 11.7 million Canadians Living with diabetes or pre-diabetes. So it’s actually pretty popular.

Is type 2 mainly due to diet?

many Factors that increase the risk of diabetes out of people’s control. It can also infect your family. You are at an increased risk of developing diabetes if you have a close relative, parent, or sibling with diabetes. Age is a factor. After the age of 40, you are more likely to develop type 2. It can be ethnicity. Basically, if you’re not white, you’re at a higher risk of developing diabetes. People of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent have a higher risk of developing type 2 diabetes than Caucasians.

If you have a history of gestational diabetes (i.e., if you had diabetes briefly at birth), you are also more likely to develop type 2 diabetes later in life.

Some mental disorders increase the likelihood of type 2 diabetes.

Being overweight means you are more likely to get type 2 diabetes.

If you’re talking about type 2 diabetes, can you tell me what foods to eat or not to eat to prevent it?

If we’re talking about type 2 diabetes, nutrition definitely plays a big role in managing it. One of the most common misconceptions we hear about nutrition and diabetes is that all carbs are off limits. However, there are actually a variety of slow-digesting carbohydrates. For example, sweet potatoes, oats, and quinoa. It tastes good and is actually very beneficial in managing blood sugar levels.yes complex carbohydrates It’s especially good for diabetics because it takes longer for the body to break down sugar, helping the body release glucose at a more consistent rate throughout the day.

Many people are already trying a ketogenic diet, or at least a low-carb diet, to manage their blood sugar levels. However, in the long run, can actually do more damage It may actually increase your risk of diabetic ketoacidosis. This is a life-threatening situation when the body does not have enough insulin to take blood sugar into the cells for use as energy.

the second is the choice Low glycemic index foods. The Canadian Diabetes Association recommends that people with diabetes, especially type 2 diabetes, consume foods with a lower glycemic index. This is especially beneficial as it may reduce the risk of type 2 diabetes, and it can also help people who already have diabetes reduce complications. also helps.

We also talked about carbs, but I think pears and Greek yogurt, for example, are a good combination for a low-glycemic snack.

If you have diabetes, are there any foods you should avoid completely?

I will never say that there are things you should avoid or cut out completely. It’s a matter of what you eat, how you eat, and timing.

Could you please time it a little?

It is recommended that you have something to eat (meal or snack) every 4-6 hours. Remember your activity level throughout the day. If you’re on the go, you’ll want to eat small portions often as needed.

You’ve probably seen people with diabetes suddenly crave orange juice, candy, and so on. what is going on there?

You’ve probably seen someone have a hypoglycemic episode, which is a hypoglycemic (glucose) episode. Too little sugar in this case, a juice box or quick sugar will save your life.

What’s happening is that a person’s blood sugar levels are lower than ideal. It is quite dangerous and should be dealt with immediately.

Your blood sugar should return to normal levels.

The holidays are approaching. What should cooks keep in mind for relatives with diabetes?

We always try to offer a variety of food options when it comes to holiday meals.

It is very easy for us to choose sweets. Eat more fun food while on vacation. That’s perfectly fine. However, vegetables and fruits, fiber options, and protein options are always available.

Groceries are very expensive now. How can you shop cost-effectively in ways that help prevent and manage diabetes?

I always tell my clients to look at this week’s sale. And as a general rule of thumb, vegetables have a low glycemic index and are very high in fiber.

Look at half of the cart which is fruits and vegetables. Go for higher fiber and protein options – read the label.

Choosing a more plant-based diet, such as more legumes, lentils, or legumes, can save you money, increase fiber, and help manage blood sugar levels.

Is there anything else you would like people to know about diabetes that I haven’t asked you?

Diabetes is a very individual disease. The course of diabetes is not the same for everyone. One thing they have in common is that a healthy diet can make the condition more manageable.

I want people to understand that there are simple things they can do to take advantage of their nutrition when managing diabetes.

As a grocery store registered dietitian, if you need more information or a more personalized assessment and recommendations, we offer a free 15-minute consultation.Find a nutritionist at www.dietitians.ca.

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