Health & Wellness – November 2023
November Is Diabetes Awareness Month
Diabetes is a chronic disease that affects how your body turns food into energy. Your food is broken down into sugar (glucose) and released into your bloodstream. As your blood sugar goes up, your pancreas releases insulin. This allows the blood sugar to enter your body’s cells for use as energy. A person with diabetes doesn’t make enough insulin or can’t properly use insulin. There are two main types of diabetes:
- Type 1 diabetes occurs when the pancreas doesn’t produce enough insulin. This type of diabetes is usually diagnosed in children, teens and young adults, but it can develop at any age.
- Type 2 diabetes occurs when the cells don’t respond adequately to insulin, known as insulin resistance. Ninety percent of Canadians with diabetes are living with type 2 diabetes.
It’s also important to note that gestational diabetes can develop in pregnant women who have never had diabetes before. Gestational diabetes usually goes away after the baby is born; however, babies born to a mother with gestational diabetes could be at a higher risk for health problems.
Reducing Your Risk for Diabetes
While Type 1 diabetes can’t be prevented, you can take the following steps to reduce your risk of developing Type 2 diabetes:
- Eat a balanced diet. Consume plenty of fibre and whole grains, and understand how your foods affect your blood sugar levels. Limit your alcohol intake as well.
- Stay active. Aim for at least 30 minutes of exercise daily. Incorporate both aerobic and resistance training.
- Maintain a healthy weight. If you’re overweight, weight control can be an essential part of diabetes prevention.
Take control of your health now during Diabetes Awareness Month and have your blood sugar levels tested by your doctor.
Perfect Pumpkin Pancakes
Makes: 12 servings
Ingredients
2 cups flour
6 tsp. brown sugar
1 Tbsp. baking powder
1 ¼ tsp. pumpkin pie spice
1 tsp. salt
1 egg
½ cup canned pumpkin
1 ¾ cups low-fat milk
2 Tbsp. vegetable oil
Preparations
1. Combine the flour, brown sugar, baking powder, pumpkin pie spice and salt in a large bowl.
2. Combine the egg, canned pumpkin, milk and vegetable oil in a medium bowl. Mix well.
3. Add the wet ingredients to the flour mixture, stirring until moist. The batter may be lumpy.
4. Lightly coat a griddle or skillet with cooking spray and heat it on medium.
5. For each pancake, pour about ¼ cup of batter onto the hot griddle. Cook until bubbles burst, flip the pancakes and cook until golden brown. Repeat with the remaining batter.
Nutritional Information
(per serving)
Total calories 130
Total fat 3 g
Protein 4 g
Sodium 354 mg
Carbohydrate 21 g
Dietary fiber 1 g
Saturated fat 1 g
Total sugars 5 g
Source: MyPlate
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2023 Zywave, Inc. All rights reserved.
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