The Diabetic Diet - Pure Plates Diabetic Friendly Meals

Here at Pure Plates, diabetes hits close to home. And it’s not just our home. In fact, according to the CDC, more than 30 million people in the United States have diabetes. But, approximately 25% of them don’t even know it.

In addition, more than 84 million Americans are pre-diabetic. Meaning without intervention, type 2 diabetes is right around the corner (typically within 5 years). And sadly, 90% of pre-diabetics are unaware of their condition.

Type 2 diabetes was once believed to be caused mostly by bad genes. And once diagnosed, there was no way out. However, this is no longer the case.

We now know that type 2 diabetes is preventable. And a highly processed diet along with unhealthy lifestyle habits are the leading drivers of this disease.

In fact, research shows that pre-diabetics can cut their risk of developing diabetes in half just by eating diabetic friendly meals along with exercising. And type 2 diabetes can be reversed within a week of making dietary changes.

THIS is why ALL of our Pure Plates meals are diabetic friendly. We want to make it easy for everyone to eat nutrient rich foods that promote a healthy metabolism and help maintain balanced blood sugar levels.

What does a diabetic friendly meal look like?

A diabetic friendly meal focuses on nutrient density. It includes whole foods. And excludes processed and refined foods (i.e., white flour and sugar).

Diabetic friendly meals are also well-balanced. This means they consist of protein (animal or plant-based), healthy fat, and whole-food sources of carbohydrates, such as whole grains and lots of fresh vegetables.

Not All Carbs are Created Equal

Carbohydrates contribute most to rising blood sugar levels after consumption. However, different types of carbs trigger contrasting effects.

Refined carbohydrates are stripped of many nutrients, including fiber. All you’re really left with is starch. When these starches are consumed, they quickly break down into glucose. And this causes a dramatic rise in blood sugar followed by a cascade of more unfavorable events. If consumed often and/or in excess, the burden eventually becomes too much for the body to handle. Insulin resistance sets in, which ultimately leads to type 2 diabetes (among other things) if ignored.

On the other hand, whole-food sources of carbohydrates (i.e., whole grains, legumes, vegetables, and fruit) are different. They contain a wealth of nutrients, including fiber. Thus, these foods are digested more slowly. And don’t trigger a spike in blood sugar. Especially when consumed with healthy sources of protein and fat.

The Power of Veggies

Our meals are packed with fresh, colorful veggies for many reasons. But when it comes to type 2 diabetes, vegetables contribute to healthy blood sugar levels as well protect the body in many other ways.

For example, when blood sugar levels and insulin levels remain chronically high, it causes systemic inflammation and oxidative stress. And these two conditions are at the root of almost every modern disease today, including type 2 diabetes, obesity, heart disease, and even cancer.

Vegetables contain an abundance of vitamins, minerals, and powerful plant nutrients that effectively reduce inflammation and fight against oxidative stress.

There is no doubt that vegetables belong in a diabetic (or diabetes prevention) diet. And Pure Plates meals are loaded with them.

Don’t Forget About Herbs & Spices

Herbs and spices are nutritional powerhouses, and you’ll find plenty in our meals. These tiny additions give our food a wonderful aroma and flavor, but they also have potent anti-inflammatory and antioxidant properties.

Turmeric is one of our favorites. It’s is a well-known anti-inflammatory herb. And alone has been shown to favorably impact conditions that precede type 2 diabetes, including insulin resistance, hyperglycemia, and hyperlipidemia.

Other beneficial herbs and spices include ginger, fenugreek, and cinnamon. They have been shown to improve insulin sensitivity. And cinnamon has been shown in clinical trials to effectively lower blood glucose levels.

Your Daily Habits Are Important Too

While diet is important, physical activity, stress management, and sleep are equally important when it comes to preventing and reversing diabetes. Lack of any or all three can cause inflammation and oxidative stress.

Taking breaks while working to stretch, going for walks daily, doing deep breathing exercises, and meditation are just some examples of healthy habits we recommend.

To Sum it Up...

Although the incidence of type 2 diabetes continues to rise, implementing healthy diet and lifestyle changes can have a significant impact on the prevention, management, and reversal of this disease. And Pure Plates makes it simple with our diabetic friendly meals.

References:

Allen, R. W., Schwartzman, E., Baker, W. L., Coleman, C. I., & Phung, O. J. (2013). Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis. The Annals of Family Medicine, 11(5), 452-459. doi:10.1370/afm.1517

Center for Disease Control and Prevention (CDC). (2017). National Diabetes Statistics Report. Retrieved from https://www.cdc.gov/diabetes/data/statistics/statistics-report.html

Center for Disease Control and Prevention (CDC). (n.d.). About Diabetes. Retrieved in 2017 from https://www.cdc.gov/diabetes/basics/diabetes.html

Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U.-C., Pålsson, G., Hansson, A., … Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovascular Diabetology, 8, 35. http://doi.org/10.1186/1475-2840-8-35

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Lim, E. L., Hollingsworth, K. G., Aribisala, B. S., Chen, M. J., Mathers, J. C., & Taylor, R. (2011). Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. Diabetologia, 54(10), 2506–2514. http://doi.org/10.1007/s00125-011-2204-7

Masharani, U., Sherchan, P., Schloetter, M., Stratford, S., Xiao, A., Sebastian, A., . . . Frassetto, L. (2015). Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. European Journal of Clinical Nutrition, 69(8), 944-948. doi:10.1038/ejcn.2015.39

Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M. F., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The Acute Impact of Ingestion of Sourdough and Whole-Grain Breads on Blood Glucose, Insulin, and Incretins in Overweight and Obese Men. Journal of Nutrition and Metabolism, 2012, 184710. http://doi.org/10.1155/2012/184710

Ryberg, M., Sandberg, S., Mellberg, C., Stegle, O., Lindahl, B., Larsson, C., . . . Olsson, T. (2013). A Palaeolithic-type diet causes strong tissue-specific effects on ectopic fat deposition in obese postmenopausal women. Journal of Internal Medicine, 274(1), 67-76. doi:10.1111/joim.12048

Zhang, D., Fu, M., Gao, S.-H., & Liu, J.-L. (2013). Curcumin and Diabetes: A Systematic Review. Evidence-Based Complementary and Alternative Medicine : eCAM, 2013, 636053. http://doi.org/10.1155/2013/636053