-DIABETES TK

November DIABETES AWARENESS MONTH

Smokey BBQ sweetpotato salad

TALKING POINTS y November is American Diabetes Month. This month is filled with education about knowing your risk factors for type 2 diabetes and tips for diabetes management. Have you checked if you are at risk for type 2 diabetes? Take one minute of your day to find out your Type 2 Diabetes risk score Take the ADA 60 Second Risk Test for Type 2 Diabetes . y There are three main types of diabetes- type 1, type 2, and gestational diabetes. For all types of diabetes, healthy lifestyle behaviors are important. Choose a balanced eating plan, engage in physical activity for at least 30 minutes five days per week and try to reduce your levels of stress. y Sweetpotatoes are a diabetes friendly food choice. Sweetpotatoes count as a carbohydrate food containing about 26 grams of carb per medium sweetpotato. y Use the American Diabetes Association Plate Method to help you with your food selection. The Diabetes Plate Method includes half the plate filled with non-starchy vegetables; one quarter of the plate filled with a lean source of protein and the last quarter of the plate filled with carbohydrate containing foods like sweetpotatoes.

NEWSLETTER COPY Don’t be fooled by the word sweet in sweetpotatoes. Peo ple with diabetes certainly can eat sweetpotatoes. Since they are a starchy vegetable, they fit on your plate in the section of carbohydrates next to half of your plate being filled with non-starchy vegetables and the last quarter of the plate being filled with a source of protein like chicken, fish, cheese, soy, or eggs. One medium sweetpotato, along with its 26 grams of carbohydrate, also offers nearly 4 grams of fiber. If you want to sweeten your potato further, use a low-calorie sweetener instead of regular sugar, brown sugar, or hon ey. Sugars and honey will increase the number of carbo hydrates you are consuming and may cause a spike in blood sugar. NUTRITION TIP People who have been diagnosed with diabetes can eat carbohydrate containing food. Here are some tips on best ways to include carbs: 1. Include carbohydrate containing food that also contain fiber, like sweetpotatoes. 2. To help blunt rises in blood sugar, consume carb containing food along with a lean protein food. 3. Fill half your plate with non-starchy vegetables. Vegetables like spinach, tomatoes, cucumbers, green beans, and bell peppers contain only 5 grams of carbo hydrate per 1 cup raw or ½ cup cooked portion. 4. Try to limit refined, highly processed or added sugar carbohydrate foods like regular soda, sweet tea, sugar sweetened cereal, cake, candy or cookies. Sweetpotatoes are a diabetes friendly food choice with 26 grams of carbohydrate and nearly 4 grams of fiber per medium potato. #highfiber #carbs #ncsweetpotato #americandiabetesmonth SOCIAL POSTS If you have been diagnosed with diabetes, pre-diabetes, type 2 diabetes, gestational diabetes, or type 1 diabetes, you CAN eat sweetpotatoes. 1 medium sweetpotato has 26 grams of carb and nearly 4 grams of fiber.

Recipe Link

Ingredients

Dressing • 6 oz. plain Greek yogurt • 4 Tbsp BBQ sauce • ¼ cup mayonnaise • ½ tsp salt • ¼ tsp black pepper • 1 tsp smoked paprika • Juice of half a lime

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2 lbs. sweetpotatoes cut into 1 inch cubes

1-3 Tbsp olive oil

½ tsp salt

¼ tsp black pepper ¼ cup diced red onion ¼ cup chopped celery 1/8 cup chopped cilantro

1 jalapeño diced

Directions

1. Toss cubed sweetpotatoes with olive oil, salt and pepper and spread on a large sheet pan. 2. Roast at 425 for 10-15 minutes, rotate and toss, continue roasting for another 15-20 minutes. 3. Remove from oven and cool. 4. Toss roasted sweetpotatoes with dressing. 5. Garnish with chopped bacon, green onion and a sprinkle of chopped cilantro.

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