Nutrition Corner: Control diabetes with low-carbohydrate vegetable – The Sunday Dispatch

Nutrition Corner Mary R. Ehret

The number of people affected by diabetes and pre-diabetes continues to grow. In our area, 11 percent of the population more than one out of 10 people have diabetes. How many are undiagnosed? Nationwide, 9.3 million, or 21 percent of the population has diabetes. According to the America Diabetes Association, another 8.1 million, or 28 percent, could be undiagnosed.

Diabetes is a disease that occurs when blood glucose, also called blood sugar, is too high. Over time, having too much glucose in blood can cause health problems like heart disease, nerve damage, eye problems and kidney disease. Steps can be taken to prevent diabetes or manage it.

Some key symptoms of diabetes include pain or numbness in the hands and feet, feeling very thirsty, extreme fatigue, blurry vision and slow healing cuts or bruises. See a health care provider if even a mild case of any symptom occurs.

Hearing the diagnosis of diabetes may make one feel like theyve had something taken away a favorite food, going out to eat and eating dessert all may be standing in the way of good health. Seeing a dietitian may help get over some of these obstacles. Attending a Diabetes Self-Management Education Program may increase knowledge of how food, physical activity and medication all work together to maintain a healthy blood-glucose level.

One of the food groups closely monitored and balanced with medication is carbohydrates. Whether it comes from fruit, vegetables or a sweet dessert, carbohydrates require insulin to be absorbed into the body. If a sufficient amount of insulin or low-quality insulin is available, the carbohydrate will stay in the blood stream. That is where the saying sugar, or high sugar, comes from.

Fruits and vegetables are healthy because they contain fiber, vitamins and minerals. However, they are carbohydrates and counted in the meal plan like any other food. Fruits and vegetables also contain water, which gives a filling effect, so low-carbohydrate vegetables are a great addition to any diet. Its also a dietary component people arent getting enough of.

Here are some examples of low-carbohydrate vegetables: cucumbers, peppers, yellow squash, carrots, celery, cabbage, broccoli, cauliflower, tomatoes and green beans.

Include more of these vegetables every day. They have between two-to-six grams of carbohydrates per half-cup serving, which is much less than the 15-gram carbohydrate exchange suggestion for a serving of starchy vegetables or breads.

For a free copy of Pennsylvania Produce Guide, which lists all the fruits and vegetables food labels, call 570-825-1701.

This recipe uses two low-carbohydrate vegetables: summer squash and tomatoes.

Summer Squash Medley

1 onion, small

1 tablespoon olive oil (or canola oil)

1 1/2 yellow summer squash, small and sliced (can use 1-2 squash)

1 1/2 zucchini, small and sliced (can use 1-2 zucchini)

1/4 teaspoon garlic powder

pepper (to taste, optional)

1 can diced Italian tomatoes (14.5 ounces)

2 tablespoons Parmesan cheese (grated)

In large skillet, heat oil. To heated oil, add squash and onion. Cook on medium heat until tender, about 10 minutes, stirring often. Add tomatoes and simmer 5 minutes.

Season with garlic powder to taste. Add pepper (optional), if desired. Serve warm, top with Parmesan cheese. Enjoy!

Nutrition Corner Mary R. Ehret

http://psdispatch.com/wp-content/uploads/2017/05/web1_Ehret.CMYK_-3.jpgNutrition Corner Mary R. Ehret

Mary Ehret is the Penn State Extension Nutrition Links Supervisor in Luzerne, Lackawanna, Monroe, Carbon, Sullivan and Bradford counties. Reach her at 570-825-1701 or at [emailprotected]

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Nutrition Corner: Control diabetes with low-carbohydrate vegetable - The Sunday Dispatch