If you had to guess the most expensive chronic condition in the U.S., you might say cancer, given the cost of treatments and associated drugs. But the answer is diabetes, the condition that has reached epidemic proportions.
Since 2021, more than 38 million people in the U.S. have been diagnosed with diabetes, a disease that occurs when blood glucose (sugar) is too high. Approximately 8.4 million Americans rely on insulin therapy to manage the disease. And that doesn’t count the one in five people who aren’t even aware that they have diabetes.
Insulin, a hormone produced by the pancreas, helps glucose get into a person’s cells to be used for energy. With diabetes, the pancreas doesn’t make enough insulin to keep blood sugar levels in the normal range, which can lead to serious health problems.
Leading Cause of Other Diseases:
Left untreated, diabetes can lead to other serious conditions:
- Increases the risk of heart attack and stroke- Adult diabetics are two times more likely to die from these conditions.
- It’s a leading cause of blindness in adults.
- Strongly linked to kidney disease.
- Can affect vision, when high blood glucose damages the blood vessels in the retina, leading to vision impairment, partial or total blindness.
- Has been linked to hearing loss
- Periodontal disease
- A higher risk for urinary incontinence,
- Increases the chance of dementia and depression
Along with exercise and eliminating alcohol and smoking, the key is to consume a consistent amount of carbohydrates throughout the day. Counting carbohydrates for every meal is very important for a diabetic to maintain normal blood glucose levels. It also helps them determine how much insulin to take.
Turns Out Mom Was Right
Breakfast is the most important meal of the day, especially for diabetics. Dietitians say that our body needs small amounts of fuel to burn all day in order to keep our metabolism going. Breakfast is critical for maintaining blood glucose levels.
Research shows that breakfast skippers are at greater risk of developing type 2 diabetes than breakfast eaters. A 2023 study published in the International Journal of Epidemiology found that people who didn’t eat their first meal until after 9 a.m. had a 59 percent higher risk of developing diabetes compared to early breakfast eaters.
Baked Strawberry Cottage Cheese Breakfast Bowl
Ingredients:
1 cup cottage cheese
2 large eggs
½ cup almond flour (or rolled oats for a heartier texture)
1 tsp. vanilla extract
2 tsp. maple syrup (optional)
½ tsp. baking powder
Pinch of salt
1 cup chopped fresh strawberries
Directions:
Preheat oven to 350 degrees. Grease 2-3 small oven-safe bowls or ramekins.
In a mixing bowl, whisk together cottage cheese, eggs, vanilla and maple syrup until smooth. Add almond flour (or oats) baking powder, and salt, Stir until full combined. Gently fold in chopped strawberries, reserving a few to sprinkle on top.
Divide the batter evenly among the bowls. Sprinkle remaining strawberries on top. Bake for 15-30 minutes or until set and lightly golden.
Plan Your Meals Around These Guidelines:
- Don’t overeat.
- Eat lean proteins, like chicken- less meat.
- Aim for low starch or resistant starch veggies, including beans, a half plate of leafy greens, or peppers, broccoli, cauliflower, and kale.
- Include whole grains, like barley, quinoa, whole-grain couscous, whole-wheat pasta, brown rice, oats and wheat berries. They’re higher in protein and fiber.
- Nuts, in small quantities, are good for diabetics.
- Leave the cheese for special occasions.
- Berries, especially those low in glycemic, like blueberries, strawberries and raspberries (1/2 cup of either) are good for diabetics.
- Milk is ok, but drink skim, 1% or 2% – not whole
Make sure your doctor does a full metabolic panel to check if you have any other organ-related issues.
The future is full of hope for those with diabetes, with medications like Tzield, for people ages 8 and older who are in stage 2 of the illness, to stop it from progressing.
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