How Food Fuels or Fights Inflammation and Pain
Excessive glucose in blood increases cell-damaging agents ( so called free radicals), leading to inflammation and pain.
"Feel free to download HPC EBFB (Eat Better Feel Better) Info Sheet."
According to the Centers for Disease Control and Prevention (CDC): Approximately 29.2 % of people aged 65 and oder have diabetes
(diagnosed and undiagnosed combined), based on 2020 data. This means nearly 1 in 3 elderly adults in the U.S. are affected by diabetes, making it one of the most common chronic conditions in this age
group.
When caring for elderly individuals with diabetes, it's important to prepare meals that help manage blood sugar levels while providing balanced nutrition. The Diabetes Plate method is
a simple and effective tool to guide meal planning. Here's how it works:
- Half of the plate should be filled with non-starchy vegetables like leafy greens, cucumbers, and peppers,
which are low in carbs and high in fiber.
- One-quarter of the plate should be dedicated to lean proteins such as chicken, fish, or
beans.
- The remaining quarter should include healthy carbohydrates, like whole grains, sweet potatoes, or
legumes.
This approach reduces the need for calorie counting and portion measuring, making it easier for both care workers and elderly individuals to manage diabetes without stress. By focusing
on these food groups, care workers can ensure that meals are both healthy and enjoyable, supporting long-term health goals.
Fiber is essential for keeping your body running
smoothly. Found in fruits, vegetables, whole grains, and legumes, fiber is a type of carbohydrate that helps prevent constipation and provides numerous other health benefits,
particularly for those with diabetes or prediabetes.
For individuals with diabetes or prediabetes,
fiber is a valuable ally. It supports blood sugar management, aids in weight control, and reduces the risk of heart disease—a common diabetes complication—and certain cancers.
Here’s how fiber benefits your health:
- Regulates blood sugar: Fiber isn’t absorbed or broken down, so it doesn’t cause blood sugar spikes like other carbohydrates.
- Promotes heart health: By reducing fat and cholesterol absorption, fiber helps lower triglycerides and cholesterol levels, decreasing the risk of
heart disease.
- Improves digestive health: Fiber cleanses the digestive system, improving gut health and reducing the risk of colon cancer.
- Supports weight management: Because fiber isn’t digested, it slows stomach emptying, helping you feel full longer and manage your weight
effectively.
List of Healthy Alternatives to Common Foods.
Simple Ways to Prepare Diabetes-Freindly Snacks
Snacking can help you manage hunger and keep your blood sugar steady
between meals. Here are some simple tips and snack ideas tailored for older adults:
1. Stick to Quick
Combos
Pair two simple ingredients,
like:
- Cheese + apple slices
- Hummus + carrot sticks
- Nut butter + celery
2. Use Ready-to-Eat Foods
Choose snacks that need little or no prep,
like:
- A handful of nuts or seeds
- Greek yogurt with fresh fruit
- A small pack of whole-grain crackers
3. Prep
Ahead
- Wash and chop veggies (like carrots, celery, or cucumbers) and store them in the fridge.
- Portion out nuts or popcorn into small containers to avoid overeating.
4. Keep It
Simple
- Grab a piece of fruit, like an apple or a small handful of berries.
- Use store-bought guacamole or hummus with veggie sticks for an easy dip-and-eat option.
5. One Bowl
Snacks
- Mix cottage cheese with diced tomatoes or cucumber.
- Sprinkle chia seeds or nuts on top of plain yogurt.
6. Choose Portable Options
- String cheese or a boiled egg makes a great snack on the go.
- A single-serving nut butter pack with an apple is easy to carry.
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