GREENSBORO, N.C. — Diabetes is one of the leading causes of death in the United States. With Diabetes Awareness Month coming to an end, health experts say a nutritious diet can help prevent and manage the disease.
Lauren Mardeusz is a registered dietician and the owner of Salt + Honey Nutrition, LLC. She said managing blood sugar is the key to living well with diabetes.
“Just like anybody in life, when we eat carbohydrates our blood sugar goes up,” Mardeusz said. “The problem with people who have diabetes is when the blood sugar goes up it has a little bit of a harder time coming back down to pre-eating levels.”
She said there are some misconceptions about processed and refined foods.
“When we have diabetes, a lot of times we’ll hear avoid white foods and that couldn’t be further from the truth,” Mardeusz said. “You can still enjoy your white foods. We just have to learn how to pair them appropriately with fiber and protein to help support our blood sugar.”
Mardeusz shares four protein and fiber-rich recipes she said can help manage blood sugar.
2-Ingredient Protein Veggie Dip
Ingredients:
- 4 oz plain Greek or skyr yogurt
- ½ package dry ranch dip mix
- Veggies to dip
Method:
Combine yogurt with dip mix. Mix well and refrigerate for at least 30 minutes so that herbs have time to hydrate.
Serve with your favorite veggies and enjoy!
Salmon Salad
Ingredients:
- 6 ounces of canned wild pink salmon
- ⅛ cup mayonnaise
- ½ green onion, thinly sliced
- ⅛ cup finely diced apple (I like Granny Smith)
- Salt and pepper to taste
Method:
Combine all ingredients and serve with sliced vegetables and crackers
Protein Bites
Ingredients:
- 1.5 cups rolled oats
- ⅔ cup nut butter
- ¼ cup honey
- ¼ cup chocolate chips
- ¼ cup dried fruit
- ¼ cup sliced almonds
- ⅛ cup chia seeds
Method:
Warm honey and nut butter in the microwave for 30 seconds to get a smooth consistency. Combine with oats and let cool slightly
Add in all other ingredients, and mix well
Roll into 1 tablespoon balls and refrigerate for 30 minutes to set. Store in an airtight container and bites will be kept for 7 days at room temperature or 2 weeks in the fridge.
Cottage Cheese and Berries
Ingredients:
- ½ cup cottage cheese
- ½ cup berries
Method:
Top cottage cheese with berries and enjoy a sweet and savory snack!