According to the American Diabetes Center, over 29% of Americans age 65 and over have diabetes. As a diabetic senior, following a healthy diet containing blood sugar control foods is key. To make managing blood sugar levels easier, consider following a low-glycemic diet.
What foods best meet diabetic senior nutrition needs, and what are the benefits of choosing glycemic index foods? Read on to find out!
After eating certain foods, our blood glucose levels increase. For people with diabetes, their bodies are unable to manage these spikes. They could develop hyperglycemia if they don't manage their blood sugar levels.
When left untreated, hyperglycemia can cause long-term complications, including:
The first step in managing blood sugar levels and diabetes is through a balanced, nutritious diet. Eating high-fiber carbs, lean proteins, and healthy fats can help you avoid blood sugar fluctuations.
The glycemic index (GI) is a classification system for carbohydrate-rich foods. It ranks foods based on their impact on blood sugar levels. The higher the ranking, the greater the impact on blood sugar.
Each food's GI indicates how quickly it's digested and absorbed into the bloodstream. These foods are ranked on a scale of 0 to 100. They're broken down into three categories:
The glycemic index doesn't consider serving sizes or the overall dish. For example, consuming plain pasta can cause a blood sugar spike. Eating pasta with broccoli and chicken, however, will have less of an impact.
Some healthy foods are still high-carb and therefore have similar GI rankings to ultra-processed foods. For example, watermelon offers many vitamins and minerals. However, it has a higher GI than a Mars chocolate bar.
Many studies indicate that a low GI diet may help improve glycemic control in people with diabetes. In this review, low GI diets significantly improved post-meal blood sugar levels in type 2 diabetes patients.
Before following the low glycemic diet, consult your doctor. They can provide individualized advice on healthy eating for seniors.
Consuming low glycemic index foods may offer other health benefits.
For example, it could improve your cholesterol levels. "Bad" LDL cholesterol is associated with an increased risk of stroke and heart disease.
Following a low glycemic diet may help people who want to lose weight or people with fatty liver disease. It may help reduce the intake of ultra-processed foods, refined carbs, and added sugar. These substances have a high GI.
Some studies indicate that a high GI diet can increase a person's likelihood of developing certain cancers, including the following:
Remember, a low glycemic diet includes high-fiber carbs, lean proteins, and healthy fats. To prioritize healthy eating for seniors, consider adding these foods to your routine. You can explore your senior living community's dining program to discover healthy dishes featuring these foods.
Protein-rich animal products like chicken and fish have a GI of zero. They contain zero or small amounts of carbs and therefore have a minimal effect on blood sugar levels.
Choose protein-rich foods to slow the process of digestion down. They will increase feelings of fullness while slowing sugar absorption.
You can pair these proteins with higher-carb foods, like grains, to reduce a meal's impact on your blood sugar:
Try eating fatty fish like salmon at least once a week. Fatty fish contain omega-3 fatty acids, which can benefit your overall health.
Our bodies convert starches (complex carbs) and sugars (simple carbs) into blood glucose. Choosing low GI carbs is essential to controlling diabetes. Aim to get half of your total daily calories from low GI carbs.
Complex carbs are more diabetes-friendly, as they contain more fiber and other nutrients. This ensures our bodies digest these carbs slowly, thereby slowing the release of glucose into the bloodstream.
Focus on healthy complex carbs that are high in vitamins, minerals, and fiber. Choose foods low in added sugars, unhealthy fats, and sodium.
Try to eat the same amount of carbs at each meal. This will keep your blood sugar levels consistent throughout the day.
Non-starchy vegetables are low in carbs but high in fiber. Consider eating more:
Sweet potatoes won't cause a post-meal blood sugar spike (while red and white potatoes will). Consider adding them to your plate alongside dark leafy greens. For example:
Avoid consuming dark leafy greens if you take blood-thinning medication like warfarin. Consult your doctor to learn more about how certain foods interact with your medications.
Satisfy your sweet tooth by adding fruit to your diabetic senior nutrition grocery list. Fruits that have a low GI include:
Eating whole, fresh fruit may help protect against the development of type 2 diabetes. It could also help improve blood sugar control in people with diabetes.
Instead of joining other senior living community residents for dessert, consider eating a healthy smoothie or choosing fruit. Avoid candies, sweeteners (sugar and honey), and sugary drinks. These high GI foods may cause your blood sugar to spike.
Nuts and seeds provide plant-based fiber and protein. Both can slow sugar absorption in the bloodstream. Nuts and seeds with a low GI include:
Consuming more nuts and seeds may help lower post-meal blood sugar levels. They could reduce post-meal HbA1c and insulin levels.
If you want to start managing blood sugar levels, adjusting your diet is essential. Make a change for the better by following a low-glycemic diet. For more tips on healthy eating for seniors, explore your senior living community's dining program.
Our team at Addington Place of Collinsville, the best senior living community in Collinsville, IL, is here to help. We combine best-in-class care with hotel-like amenities.
Discover wonderful dining options, private apartments, a caring staff, and fun activities. Embrace your independence! Contact us now to schedule a tour of our wonderful community.