Type 2 Diabetes and Perimenopause Part 3
In wrapping up this month’s blog series on perimenopause and type 2 diabetes. The transition stage of perimenopause can impact us biological females in many ways. We have learned the effects of perimenopause symptoms and mental health. Research has shown that 60-86% of women experience menopause symptoms so severe they seek out medical care. Due to lack of patient care and concern most female’s week their own solutions to reduce symptoms. Nutrition is an area to explore to reduce the risk of chronic diseases and help control perimenopause symptoms. Finding a dietician or certified diabetes education and care specialist that can help you focus your food and weight goals is the best option when support and guidance is needed. Learning about a healthy diet and healthy food options for you, will assist in managing some perimenopause symptoms. With the diet culture being heavily individualized and money focused at $30 billion a year, it seems we need to know we have choices when it comes to our nutrition.
Some research studies have shown the Mediterranean diet, and low-calorie diets can have positive effects on chronic illness and weight management. Consulting with your medical team is important to figure out which dietary recommendations fit your health needs. The National Institute of Health recommends eating a healthy fiber-rich diet with more vegetables, fruits, whole grains, legumes, nuts, seeds, fish and lean meats along with healthy fats like olive oil, which can relieve or prevent some symptoms. Things to keep in mind when incorporating a fiber rich diet, 1. always check your food labels, 2. start slow and 3. drink more fluids. According to the Mayo Clinic, the examples listed begin with the most fiber and end with the lease amount of fiber. Fiber-rich vegetables include 1 cup of green peas, boiled; 1 cup chopped broccoli, boiled; 1 medium potato with skin baked; 1 cup sweet corn, boiled; 1 cup chopped raw cauliflower; and 1 medium carrot, raw. Some examples of fiber-rich fruits include 1 cup raspberries; 1 medium pear, 1 medium apple with skin; 1 medium banana; and 1 cup of strawberries. Some examples of fiber rich grains include 1 cup cooked whole-wheat spaghetti; 1 cup cooked Quinoa, 1 cup instant cooked Oatmeal; 3 cups air-popped popcorn; 1 cup brown rice cooked; and 1 slice Rye bread. And examples of legumes, nuts and seeds include 1 cup split peas, boiled; 1 cup Lentil, boiled; 1 cup Black beans, boiled; 1 ounce chia seeds; Almonds 1 ounce (about 23 nuts); and Pistachios 1 ounce (about 49 nuts).
According to the American Diabetes Association, our plates should be 1/2 non-starchy vegetables, ¼ carbs and ¼ protein. Non-starchy vegetables include dark leafy greens like spinach, collards and kale. They also recommend avocado as a heart healthy fat. Proteins include beans- kidney, pinto, navy, or black beans. Legumes- chickpeas, split peas, and lentils. Fish high in Omega-3 fatty acids include salmon, herring, sardines, mackerel, trout and albacore tuna. Nuts- walnuts, flax seeds are also rich in omega-3 fatty acids. For carbs ADA recommends berries, citrus fruit and whole grains of whole oats, quinoa, barley, farro and whole wheat. If you’re on a budget and want to start eating as the ADA recommends, shop local for in-season and on sale items. Frozen or canned vegetables and fruits is a great option. Be sure to choose no added sugar or sauces. Rinsing canned vegetables can reduce sodium. Frozen or canned fish and low sodium nuts is recommended. Dry beans and legumes is also recommended. If you are searching for type 2 diabetes recipes, the American Diabetes Association has a food hub on their website that is free!
In ending this blog series, my hope is that you have gained some knowledge and feel empowered to make better choices for yourself.
