Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
In the United States, about 1 in 10 people lives with diabetesY 1 in 9 people report experiencing cognitive decline (feeling like confusion or memory loss is happening more often). While these statistics may be alarming, the good news is that there are steps we can take to improve both our cognitive health and our diabetes. Even better: Surprisingly, there’s quite a bit of overlap in recommendations for protecting your head and improving your blood sugar levels. the mind dietwhich is designed to prevent and slow cognitive decline, it is essentially a combination of the ultra-healthy Mediterranean Y DASH diets, with a special focus on brain boosting foodssuch as berries, green leafy vegetables, and healthy fats from nuts and fish. Similarly, the Mediterranean diet It is often recommended for people with diabetes because it is high in nutrients, such as fiberThey play an important role in stabilizing blood sugar levels.
In this plan, we include a lot of foods to improve your brain health taking into account strategies to improve diabetes focusing on high-fiber whole grains, a moderate and consistent intake of carbohydrates at every meal, plus plenty of protein to stabilize blood sugar levels and keep you satiated. Because weight loss plays a role in improving blood sugar levelswe set this plan at 1,500 calories per day plus modifications included for 1,200 and 2,000 calories per day, depending on your needs.
Read more: 9 things experts do every day for better brain health
Strategies for a Sharp Brain and Healthy Blood Sugar Levels:
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Focus on healthy fats: Fatty fish, such as salmon and tuna, are high in inflammation-fighting omega-3 fatty acids, and nuts, seeds, and olive oil are high in antioxidants. two nutrients that play a role in keeping your brain in tip-top shape besides being excellent options for people with diabetes.
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Exercise: Growing activity is a well-known strategy for improving blood sugar levels. Research shows that increasing exercise may have some serious brain benefitsalso!
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Prioritize sleep: Research shows that adults who receive seven hours of sleep a night tend to have better cognitive function as they ageIn addition, getting good quality sleep is related to healthier blood sugars, particularly in the morning.
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Eat more produce: Fruits and vegetables, especially green leafy vegetables and berries, are nutritional superstars for both brain health Y improve blood sugar levels. They are rich in antioxidants and high in fiber to help stabilize blood sugar levels, as well as being low in calories. Opt for frozen products when fresh products are not available and choose eat by season for maximum flavor.
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Drinking water: Opt for water and stay properly hydrated helps keep the brain fit. In addition, water is an excellent option for managing diabetes because it does not contain carbohydrates and does not raise blood sugar levels, unlike sugary drinks Y juice.
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Choose Whole Grains: Many whole grains are rich in magnesiumwhich is an important nutrient for our brain, they also have a high content fiber, which has a host of health benefits and is particularly beneficial for stabilizing blood sugar levels.
Learn more: The best and worst foods for brain health, according to dieticians
Foods to focus on for diabetes and brain health:
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Fruits and vegetables, especially green leafy vegetables, berries, beets, and high-fiber produce such as pears and apples.
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beans and lentils
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Whole grains (bulgur, quinoa, freekeh, whole wheat, brown rice, and more)
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Fish, especially fatty fish such as salmon, tuna, and sardines.
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Nuts and natural nut butters made with just nuts and salt
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Seeds (chia, pumpkin, flax)
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Olives and olive oil
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Avocado
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Eggs
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Lamb
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Poultry
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Dairy products without sugar (natural yogurt and kefir)
How to prepare meals for your meal week:
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Do Strawberry and spinach salad for lunch on days 2 to 5.
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Do Berry Chia Pudding for breakfast on days 3 and 4.
Day 1
Breakfast (403 calories, 25 g carbs)
AM snack (228 calories, 19 g carbs)
Lunch (338 calories, 43 g carbs)
PM snack (142 calories, 19 g carbs)
Dinner (405 calories, 26 g carbs)
Daily totals: 1,515 calories, 91 g protein, 78 g fat, 131 g carbs, 30 g fiber, 1,647 mg sodium
To make it 1,200 calories: Change your morning snack to 1 kiwi and skip the kefir for your afternoon snack
To make it 2,000 calories: Add 30 unsalted dry-roasted almonds to afternoon snack, and add 1 serving Chopped Guacamole Salad for dinner.
Day 2
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
Breakfast (388 calories, 20 g carbs)
AM snack (142 calories, 19 g carbs)
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1/2 cup edamame, in pods
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1 kiwi
Lunch (469 calories, 40g carbs)
PM snack (74 calories, 18 g carbs)
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½ cup of raspberries
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½ cup of blueberries
Dinner (441 calories, 30 g carbs)
Daily totals: 1,514 calories, 92 g protein, 75 g fat, 127 g carbs, 30 g fiber, 1,387 mg sodium
To make it 1,200 calories: Skip the walnuts for breakfast and skip the edamame for your morning snack.
To make it 2,000 calories: Add 2 tbsp. plain peanut butter to apple at breakfast, increase to 1 cup edamame pods at morning snack, and add 1/4 cup unsalted roasted pumpkin seeds at afternoon snack.
Day 3
Photographer / Jacob Fox, Food Styling / Sue Mitchell, Food Styling / Kelsey Bulat
Breakfast (343 calories, 39 g carbs)
AM Snack (140 calories, 20 g carbs)
Lunch (469 calories, 40g carbs)
PM snack (116 calories, 4 g carbs)
Dinner (432 calories, 41 g carbs)
Daily totals: 1,499 calories, 70 g protein, 77 g fat, 144 g carbs, 37 g fiber, 1,257 mg sodium
To make it 1,200 calories: Skip the kefir for your morning snack and the apple for lunch, and swap your afternoon snack for 1 plum.
To make it 2,000 calories: Add 15 dried walnut halves to AM snack, add 2 tbsp. natural peanut butter to apple at lunch and add 1 serving Pineapple Avocado Salad for dinner.
Day 4
Breakfast (343 calories, 39 g carbs)
AM snack (169 calories, 4 g carbs)
Lunch (469 calories, 40g carbs)
PM snack (62 calories, 15 g carbs)
Dinner (432 calories, 44 g carbs)
Daily totals: 1,475 calories, 85 g protein, 68 g fat, 143 g carbs, 38 g fiber, 1,350 mg sodium
To make it 1,200 calories: Change your morning snack to 1 kiwi and skip the quinoa at dinner.
To make it 2,000 calories: Add 1 cup of natural low-fat kefir to breakfast, add 2 tbsp. natural peanut butter to apple at lunch and add 1 serving Cucumber and Avocado Salad for dinner.
Day 5
Breakfast (388 calories, 20 g carbs)
AM Snack (92 calories, 3 g carbs)
Lunch (469 calories, 40g carbs)
PM snack (48 calories, 11 g carbs)
Dinner (510 calories, 29 g carbs)
Suggestion for preparing meals: Reserve 2 servings Pesto Chicken Quinoa Bowls for lunch on days 6 and 7.
Daily totals: 1,507 calories, 84 g protein, 92 g fat, 102 g carbs, 30 g fiber, 1,545 mg sodium
To make it 1,200 calories: Skip the nuts at breakfast, swap your morning snack for 1 plum, and swap your afternoon snack for 3/4 cup sliced cucumber.
To make it 2,000 calories: Increase to 30 almonds and add 1 large pear to morning snack, plus add 2 tbsp. natural peanut butter with apple at lunch.
day 6
Joy Howard
Breakfast (388 calories, 20 g carbs)
AM Snack (131 calories, 35g carbs)
Lunch (327 calories, 15g carbs)
PM snack (100 calories, 9 g carbs)
Dinner (553 calories, 42 g carbs)
Daily totals: 1,499 calories, 72 g protein, 89 g fat, 121 g carbs, 30 g fiber, 1,204 mg sodium
To make it 1,200 calories: Skip the nuts at breakfast and swap your morning snack for 1 kiwi.
To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to morning snack, increase to 1 cup edamame pods at afternoon snack, and add 1 serving Chopped Guacamole Salad for dinner.
day 7
Breakfast (403 calories, 25 g carbs)
AM snack (208 calories, 19 g carbs)
Lunch (357 calories, 22 g carbs)
PM snack (42 calories, 10 g carbs)
Dinner (514 calories, 38 g carbs)
Daily totals: 1,524 calories, 77 g protein, 89 g fat, 113 g carbs, 29 g fiber, 1,929 mg sodium
To make it 1,200 calories: Swap your morning snack for 1/3 cup raspberries and skip the salad at dinner.
To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to morning snack, add 1/2 cup edamame pods to afternoon snack, and add 1/2 avocado, sliced, to salad in the evening. Dinner.
