By Rachelle Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
A recent study looking at dietary intake among South Asians in the US found that those with type 2 diabetes consumed less calories, but also lower amounts of nutrients than South Asians without type 2 diabetes. According to the study authors, many of these nutrients are associated with a reduced risk of developing type 2 diabetes. Some of the nutrients where study participants with type 2 diabetes fell short included fiber, calcium, magnesium, zinc, potassium, vitamin E and beta-carotene (the precursor to vitamin A).
While this was a small and very short-term study, it’s important to remember that nutrition is more than just calories and the quality of the food you eat matters. A diet rich in nutrient-dense foods, like vegetables, fruit, whole grains, legumes, nuts and seeds, provides energy (calories) as well as vitamins, minerals, and antioxidants that are associated with improved health outcomes. Considering that South Asians are five times more likely to develop diabetes before age 40, it’s important to remember that your diet is something you can change to reduce your risk.
Here are some foods to include in your diet that provide key nutrients from the study:
Calcium: milk, yogurt, fortified non-dairy milks, tofu, broccoli, almonds, sesame seeds/tahini
Magnesium: nuts (almonds, cashews), spinach, legumes (lentils, kidney beans, soybeans)
Zinc: shellfish (crab, lobster), chicken thighs, cashews, chickpeas, yogurt
Potassium: lentils, bananas, avocados, potatoes
Vitamin E: sunflower seeds, almonds, peanut butter, cooked spinach
Vitamin A (beta-carotene): dark leafy greens (spinach, mustard greens), orange-hued vegetables (butternut squash, pumpkin, sweet potato), cantaloupe
For good sources of dietary fiber, check out this earlier article. Bonus – these foods can also help lower cholesterol!
If you are interested in making dietary changes to reduce your risk of diabetes, heart disease, or you just want to eat well and be healthier, email me at rachelle@rachellemallik.com. I offer complimentary intro sessions to talk about your health goals and see if we’re a good fit for working together.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.
