Healthy Eating During American Diabetes Month

November marks American Diabetes Month® — a time to shine a spotlight on a serious disease that left untreated, can lead to potentially life-threatening complications. But the good news is, for many people with diabetes, making changes to diet and lifestyle can go a long way towards reducing the risk for and managing the disease. In fact the Diabetes Prevention Program, a large prevention study of people at high risk for diabetes, showed that lifestyle intervention reduced developing diabetes by 58 percent during a 3-year period and a recent follow-up report found benefits of lifestyle change could persist for at least 10 years.i,ii Whether your already have diabetes or are trying to avoid getting diabetes, a healthy diet is a must-have this month...and throughout the year!

Diabetes Facts

Diabetes (including both type 1 diabetes and type 2 diabetes) affects nearly 24 million Americans, of which an estimated 6 million are unaware that they have the disease. Not only does diabetes affect individuals afflicted, but the total annual economic cost of diabetes in 2007 was estimated to be $174 billion.iii

The Basics

You know that people with diabetes can eat the same foods their whole family enjoys — and still manage blood glucose and other risk factors associated with diabetes. Follow a healthy diet that includes:

Healthy Carbohydrates, Fruits and Vegetables
For many people with diabetes, simply counting carbohydrates is the best way to manage blood glucose levels. "Healthy" carbohydrates such as whole grains, fruits and vegetables should be the centerpiece of any healthy diet.

Lean Protein, Like Pork
People with diabetes should follow the same meat/protein recommendations as the general population — 5 to 6 ounces of lean meat or beans each day for most adults. The pork industry has responded to the consumer's desire for lean pork products. Through efforts in feeding and management practices by pork producers, 6 of the most common cuts of pork have, on average, 16 percent less fat and 27 percent less saturated fat than 18 years ago.

Low Saturated Fat
A 3-ounce serving of pork tenderloin contains only 2.98 grams of total fat and 1.02 grams of saturated fat. Pork is also an "excellent" source of protein, thiamin, vitamin B6, phosphorus and niacin, and a "good" source of potassium, riboflavin and zinc.

You can also keep all your meals lean by trimming visible fat before cooking, using low-fat preparation techniques such as broiling, grilling, roasting on a rack or stir-fry, and use non-fat, low sodium herbs and spices to season instead of high-fat sauces. Try Southwest-Spiced Roast Pork Tenderloin — an easy meal with plenty of flavor.

Moderate Calories and Boost Activity Levels
Of course, including physical activity and watching overall calorie intake is one of the most important parts of any healthy lifestyle. For those at risk for diabetes, this is especially true. Studies have shown that people with prediabetes who lose weight and increase their physical activity can prevent or delay diabetes and return their blood glucose levels to normal.iv

Following a Diabetic Diet - Nutrition Guidance Needed!

There's room for improvement in the diets of Americans with type 2 diabetes, according to a new study published in the Journal of the American Dietetic Association.v After analyzing the food choices of more than 2,700 overweight men and women with type 2 diabetes, a team of researchers across the nation found that:

• Nearly all of the adults exceeded the recommended percentage of calories from fat (93 percent)
• 85 percent consumed too much saturated fat

Overall, participants did not meet recommended food and nutrition guidelines. And researchers suggested that ALL of the study participants "would benefit from counseling to encourage consumption of high-fiber, low-fat grains and low-fat dairy foods, and guidance to select leaner cuts of meat."

Lean Pork Recipes for the Fall

Enjoy the fall flavors while managing their carbohydrate intake. Share these three recipes that are rich in flavor, nutrients and style:

Celebrate the harvest season with these Autumn Apple Chops (10 grams of carbohydrates per serving). Serve with winter squash puree and buttered green beans.

Feature the Roast Pork Grenadine (32 grams of carbohydrates per serving) that is both nutritious and festive. Garnish with Pomegranate seeds, which are in season through the holidays. Serve with roasted seasonal vegetables, a green salad, and whole grain bread.

Spend less time in the kitchen with this simple roasted New England Pork Tenderloin (24 grams of carbohydrates per serving). Serve with steamed Brussels sprouts and warm whole grain dinner rolls.

Resources for Managing Diabetes

Use these resources to learn what you need to know about diabetes and healthy eating.

• Deciding what to eat can be made easy with MyFoodAdvisor™ by the American Diabetes Association. This helpful tool can help you explore new foods, find basic recipes and aid in meal planning.
• Check out the National Diabetes Information Clearinghouse for What I need to know about Eating and Diabetes, which includes the Diabetes Food Pyramid, target blood glucose levels and more.
• Get theSkinny on Pork with this consumer brochure that highlights six lean pork cuts, cooking tips and recipes.

i Diabetes Prevention Program (DPP) Research Group. The Diabetes Prevention Program (DPP): description of lifestyle intervention. Diabetes Care. 2002;25(12):2165-2171
ii Diabetes Prevention Program Research Group. 10-year follow-up of diabetes incidence and weight loss in the Diabetes Prevention Program Outcomes Study. The Lancet. 2009;374:1677-1686.
iii American Diabetes Association. Prevalence of diabetes. Available at: www.diabetes.org
iv American Diabetes Association. The prevention or delay of type 2 diabetes. Diabetes Care. 2002;25:742-749.
v Vitolins MZ, Anderson AM, Delahanty L, Raynor H, Miller GD, Mobley C, Reeves R, Yamamoto M, Champagne C, Wing RR, Mayer-Davis E; Look AHEAD Research Group. Action for Health in Diabetes (Look AHEAD) trial: baseline evaluation of selected nutrients and food group intake. Journal of the American Dietetic Association. 2009;109:1367-1375.