Local nutritionist offers diet advice for families living with diabetes

"Diabetes affects one in 10 adults and many thousands of children and young people living in the state of Illinois, and it's a growing challenge to public health," said Dr. Kirstie Canene-Adams, Senior Nutrition Scientist at Tate & Lyle, an ingredients producer based in Hoffman Estates. "As a scientist working in the food industry, I spend every day finding ways of improving the food supply and helping food and drink companies to create healthier options. There are lots of great-tasting, nutritious snacks out there if you know what to look for, but sifting through the selection on the grocery shelves can feel like a daunting task. That's why I'm passionate about helping individuals and families become better informed about what constitutes a healthy, balanced diet, particularly those with or at risk of developing diabetes," Dr. Canene-Adams explained.

A diet for someone with diabetes is based on eating three meals a day at regular times, allowing them to effectively use the insulin produced by the body or introduced through medication, depending on which form of diabetes they have. "When people snack between meals, it needs to be in a mindful way," Dr. Canene-Adams advised. "Options that are high in fiber, protein or healthy fats, and low in sugar and calories that will keep blood sugar at a healthy level and provide a feeling of fullness are the ones to keep at home or include in school lunch boxes. If they contain a serving of fruit or vegetables, even better! Products sweetened with low or no calorie sweeteners can help satisfy a sweet tooth without the calories and blood sugar response," she explained.

Nutrition experts agree that carbohydrates are an essential part of a healthy diet, but not all carbohydrates are the same. The body breaks some carbohydrates down into simple sugars that enter the blood stream, but different carbohydrates affect blood sugar in different ways. Carbohydrate-rich foods that are said to have a 'low glycemic index (GI)' and are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels, are the preferred choice. Dr. Canene-Adams, continued: "Good low-GI snack options include nuts, carrot sticks with hummus, sugar-free popsicles or ice cream, or light popcorn. Foods higher in fiber, including soluble fiber, tend to have lower glycemic index scores than those that have little or no fiber."

Dr. Canene-Adams stressed that when it comes to making healthier choices in-store, food labeling is an important ally. "Checking the carbohydrate and fiber content of any snack per serving is crucial as foods that have a higher carbohydrate content per serving will have more of an effect on blood sugar levels than those with only a small amount of carbohydrates. Reading labels and having 'go-to' snacks in mind and to hand when hunger strikes helps families make mindful and healthier snack choices," she concluded.