Type 2 Diabetes Mellitus is a health condition where cells in the body become resistant to insulin. Insulin is the hormone responsible for absorbing the carbohydrates and sugars we consume in our diet. When cells become insulin resistant, insulin and sugar levels in the blood remain high for a long time after meals.

 

Sugar that remains in the blood is not distributed to cells that need it for energy production. High blood sugar also damages smaller blood vessels known as capillaries. This affects the supply of oxygen and nutrients to the nerves.

              

So how does an individual living with diabetes maintain normal blood sugar levels? Food plays a huge role. However, a healthy diet for a diabetic is not that different from a healthy diet for people without diabetes. General nutrition recommendations from health professionals include:

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• Increasing fruit and vegetable intake

• Transitioning to whole grains

• Limiting sodium intake

• Consuming sweets in moderation

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Dietitians counseling a diabetic patient will often echo these same principles given to the general population. But what are some personalized, specific actions that individuals with diabetes can take to improve their health? Consider the following ideas.

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• Increase fiber intake. Medical and nutrition professionals alike agree that including soluble fiber in the diet lowers blood sugar levels. This kind of fiber can be found in apples, beans, citrus fruits, oats, peas, and potatoes. Soluble fiber may increase insulin sensitivity and potentially decreases the risk of developing heart disease.

• Increase meal frequency. The American Diabetes Association supports the positive effects of increased meal frequency on blood sugar levels. Rather than eating two large meals in a day, they recommend eating 4-6 smaller meals paired with healthy snacks throughout the day. A more recent study published in 2019 reaffirms this idea. Researchers agree that increasing meal frequency may improve glucose metabolism and lower blood sugar.

• Practice carbohydrate counting. Developing this skill will benefit individuals working to maintain normal blood sugar levels. When food intake and blood sugar levels are tracked together, it becomes easy to personalize which foods are best for you. Become aware of the grams of carbohydrate you consume in your diet. Inspect food nutrition labels for “total grams of carbohydrate” and always account for serving size. Perfecting this skill takes time, but the results are worth the effort.

 

Whatever strategies and recommendations you choose to implement, it is important to follow a path that works for you. Personalizing your diet and pursuing individualized nutrition goals will help you achieve the best results.

 

Please enjoy the slow cooker chicken chili recipe included below! This variation on chicken chili includes black beans, kidney beans, and whole-grain pasta. These ingredients are rich in soluble fiber and will provide diabetics with the benefits discussed above. One serving of this chicken chili includes 10.4 grams of fiber, which is supportive of a heart-healthy diet.

 

 

Slow Cooker Creamy Chicken Chili

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Ingredients:

• 12oz Barilla Whole-Grain Rotini Pasta

• 3-4 Chicken Breasts, Boneless and Skinless

• 1 Can of Bush’s Black Beans, 15oz (drained and rinsed)

• 1 Can of Bush’s Dark Red Kidney Beans, 15oz (drained and rinsed)

• ½ Cup Diced Tomatoes

• ½ Cup Diced White Onion

• 3 Cups Swanson Chicken Stock

• 1 Can of Herdez Salsa Verde, 7oz

• Minced Garlic

• Seasonings: Oregano, Cumin, Black Pepper

• 8oz Philadelphia Cream Cheese

• Fresh Cilantro

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Directions:

1. Cook whole-wheat rotini pasta according to package directions and set aside.

2. Place chicken breasts into the bottom of slow cooker. In slow cooker, mix together prepared rotini pasta, black beans, kidney beans, tomatoes, onion, chicken stock, and salsa verde. Season to taste with garlic, oregano, cumin, and black pepper.

3. Cook on low for six hours (or on high for three hours)

4. Remove chicken from slow cooker and shred. Return chicken to cooker. Add the cream cheese and mix well. Cook on low for an additional 30 minutes.

5. Top chicken chili with fresh cilantro.

 

Nutrition Information:

Makes 8 servings. Per serving:

394 kcals; 53g Carbohydrate; 23g Protein; 11.6g Fat; 10.4g Fiber

Approximately 3.5 carbohydrate exchanges per serving.

 

For a lower fat chicken chili, substitute cream cheese with Greek yogurt or sour cream.

Store chicken chili safely in the refrigerator in an airtight container for up to three days.

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References

1. Roberts S. Diabetes. Lecture presented at: Texas State University; February 5, 2020; San Marcos, TX.

2. Carbohydrates and blood sugar. Harvard.edu. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/. Published July 25, 2016. Accessed June 4, 2020.

3. Healthy eating for blood sugar control. Harvard.edu. https://www.health.harvard.edu/diseases-and-conditions/healthy-eating-for-blood-sugar-control. Accessed June 4, 2020.

4. 2015-2020 Dietary guidelines for Americans. Health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines. Published December 2015. Accessed June 4, 2020.

5. Bertelsen J, Christiansen C, Thomsen C, et al. Effect of meal frequency on blood glucose, insulin, and free fatty acids in NIDDM subjects. Diabetes Care. 1993;16(1):4-7. doi:10.2337/diacare.16.1.4

6. Hibi M, Hari S, Yamaguchi T, Mitsui Y, Kondo S, Katashima M. Effect of short-term increase in meal frequency on glucose metabolism in individuals with normal glucose tolerance or impaired fasting glucose: a randomized crossover clinical trial. Nutrients. 2019;11(9):2126. doi:10.3390/nu11092126

7. Get smart on carb counting. Diabetes.org. https://www.diabetes.org/nutrition/understanding-carbs/carb-counting. Accessed June 4, 2020.