One of the first questions a person diagnosed with diabetes asks is “what can I eat?” Many people restrict their diet to lower blood sugar numbers to a “normal range.” Thinking this approach will conquer their diabetes, they revert to their usual eating habits without noticing blood sugar levels climbing again.

Unfortunately, diabetes is a life-long condition that may not necessarily show signs or symptoms. Here are some steps that can help you live a healthy life:

Attend diabetes self-management classes offered at your local community or go to reliable websites to boost your knowledge of the disease. Good examples are the “American Diabetes Association” and the “State of Alaska, Department of Health” websites.

Start an exercise program. The Alaska Club offers several exercise classes or individualized programs to meet your needs. Exercise is one of the most effective ways to lower your blood sugar levels and promote mental health.

Take medication as prescribed by your doctor.

Find ways to manage stress. Lack of sleep, pain or stressful events can make blood sugars rise. Also, a person under stress tends to eat more unhealthy foods resulting in even higher blood sugar levels.

Meet with a registered dietitian for a personalized diet that meets your culture, preference, needs, taste and budget. A healthy diet will be low in highly processed foods and will include:

Variety of colorful non-starchy vegetables (at least 1–2 cups in a meal). Try to include green leaves, bell peppers, mushrooms, carrots, broccoli, cauliflower, cabbage, asparagus, green beans, tomatoes, onion, celery, cucumber, summer squash, and others. Vegetables should occupy ½ of your plate.

Lower fat animal proteins (size of your hand) such as 90% or more lean beef, pork loins, moose meat, eggs, Greek yogurt, low fat cheese or cottage cheese, beans, soy, fish and seafoods. Protein should fill ¼ of your plate.

High fiber carbohydrates (size of a tennis ball or less) such as potato with skin, sweet potato, pumpkin, corn or peas, fruits, or whole grains (barley, quinoa, cracked wheat, brown or wild rice). Minimize simple carbohydrates like sugary drinks or foods (dessert type foods, instant potato, instant rice or noodles, crackers, chips, etc). Simple carbohydrates spike blood sugars.

Include some healthy fat like oils, avocado, nuts and seeds.

Good hydration with water, plain tea, carbonated or flavored water. Choose zero calorie drinks and minimize alcohol consumption.

Here is a recipe for diabetes friendly chickpea pasta w/ roasted vegetables (5 servings):

Ingredients:

2 medium size zucchinis, chopped

12 oz broccoli florets

2 tbsp olive oil

½ tsp salt, ¼ tsp black pepper

8 oz chickpea penne pasta

½ c chicken broth

¼ tsp dried oregano

3 tbsp parmesan cheese

How to Prepare:

Preheat the oven to 400 degrees. Spray a baking sheet with cooking spray.

Place the zucchini and broccoli in a bowl. Add the olive oil, salt (optional), and pepper; toss to coat and spread on the baking sheet. Bake for 20 minutes. Remove the vegetables from the oven.

While the vegetables are baking, cook the pasta according to the package directions.

Drain the pasta after cooking. Add the chicken broth to pot. Add the pasta, cooked vegetables, and oregano to the pot and mix well.

Sprinkle with Parmesan cheese and serve immediately.

Nutrition facts per 1–1/3 cup serving: 260 calories, total fat 10g, saturated fat 1.5g, cholesterol 5mg, sodium 340mg, total carbohydrate 29g, fiber 7g, protein 13g.