Eat to Prevent Diabetes
According to Diabetes Canada, these strategies help manage or prevent diabetes:
- Start meals with vegetables or salad → steadies blood sugar and appetite.
- Choose fibre-rich foods: vegetables, fruit with skin, beans, lentils, nuts, seeds, whole grains.
- Include protein at every meal: fish, chicken, eggs, Greek yogurt, tofu, beans.
- Use healthy fats: olive oil, nuts, avocado.
- Limit sweets, white bread, sugary drinks, and processed meats.
Why it works: High fibre lowers diabetes risk, and protein helps seniors maintain muscle and independence.
Move to Prevent Diabetes
Diabetes Canada recommends staying active — you don’t need a gym, and even everyday movement makes a difference:
- Walk 10–15 minutes after meals → lowers blood sugar.
- Light chores (tidying, kitchen clean-up, folding laundry).
- Fun activities (dancing, gardening).
- Strength & balance work (resistance bands, light weights, tai chi).
- Stretching for flexibility and injury prevention.
📌 Research shows even light post-meal activity improves blood sugar.
How asrTrust Can Help
Your plan supports better health through:
- Registered dietitian services — recommended for diabetes and pre-diabetes.
- Physiotherapy — to safely build strength, balance, and activity routines.
- Coverage for prescriptions, supplies, and equipment for diabetes care.
Takeaway
Build meals around fibre and protein, start with vegetables, and move after meals — walking, dancing, gardening, or light chores — to reduce diabetes risk and stay strong as you age. For tailored support, work with a registered dietitian or physiotherapist.
⚠️ Note: Always consult your doctor, pharmacist, or dietitian before major changes to your diet or activity, especially if you take medication or have health conditions.
Sources
- Diabetes Canada Clinical Practice Guidelines: Physical Activity and Diabetes (2018)
- Diabetes Canada Clinical Practice Guidelines: Nutrition Therapy (2018)
- Colberg, S.R. et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care (2016). PubMed
- InterAct Consortium. Dietary fibre and incidence of type 2 diabetes in eight European countries. Diabetologia (2015). Link
