In recognition of World Diabetes Day, held on November 14th each year, we are sharing an article on how homemade meals may lower the risk of diabetes as well as a healthy homemade alternative to store-bought pumpkin pie. Yum!
Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin, a hormone that regulates blood sugar, or when the body cannot use the insulin it produces. If left unregulated, diabetes can lead to nerve damage and may even affect brain health. The affects of diabetes are widespread: in 2014, 9% of all adults over the age of 18 had diabetes; this statistic increases with age.
Being overweight or obese also increases the risk of developing diabetes. To reduce this risk, experts recommend cooking more meals at home. In a recent study, researchers asked 99,000 men and women about their eating habits over three decades. They found that those who reported eating two of their meals at home lowered their risk of developing diabetes by13% on average compared to those who had fewer than six meals at home each week.
Homemade meals are healthier because they are typically made without processed foods and the unhealthy fats served in many restaurant dishes. Serving sizes might also be smaller when prepared at home. However, no matter where you prepare and consume your meals, it is important to remember to practice mindfulness when eating and to balance your energy intake with your physical activity.
Below we have included a healthy version of a holiday favorite – pumpkin pie! This recipe is sugar-free and diabetic-friendly as well.
Pumpkin Pie (Serves 8)
- 1 9-inch pie shell
- 1 egg
- 6 packets granulated artificial sweetener (like Splenda)
- 1 tsp pumpkin pie spice
- 1 cup pumpkin puree
- 1 cup evaporated milk
- Preheat oven to 350⁰F.
- In medium bowl, whisk together egg, sweetener and spice. Add pumpkin and milk to egg mixture and stir until smooth.
- Place the pie shell on a baking sheet. Pour the mixture into the pie shell, then place the pie in the oven for 30 minutes or until it is set in the center.
- Take out of the oven, let cool and enjoy!
For more information about diabetes or for meal recommendations, visit our blog titled “Eating Well When You Have Diabetes”.