Food Costs, Income,

and Diabetes
Poverty and Diabetes
Diabetes risk increases significantly with poverty. This
increase is thought to be due to decreased physical
activity associated with low-income households. This
decreased activity could be due to a lack of availability
of affordable forms of activity, like a gym membership.
It is also thought that diabetes risk increases with lower
income because of the high cost of fresh fruits and
vegetables, and other nutritious foods, and low cost of
highly processed carbohydrates and fast foods.4 Since
these factors increase risk of obesity, the risk of type 2
diabetes increases, also.
On average, a low-income individual pays about $4 a
day for food, while a higher income individual pays
about $7.5
Cost of Fruits and Healthy vs. Unhealthy meals
On average, the cost of 1,000 calories in processed
foods, such as chips and cereals, is $1.76, while the cost
of 1,000 calories from fruits and vegetables costs
around $18.16.5

Obesity and
Diabetes
Being overweight, especially obese, is one of the
biggest risk factors for type 2 diabetes, or adultonset diabetes.1
Inactivity also plays a role in risk, due to the
increased weight that accompanies lack of physical
activity. In fact, exercise is one of the most
suggested ways to reduce diabetes risk.1
Fat distribution is important in diabetes risk. Those
with fat stored in their abdomen increase risk of
type 2 diabetes1
Obesity is strongly associated with the insulin
resistance that results in diabetes. This insulin
resistance causes the blood glucose inconsistencies
associated with the disease.2
Diabetes risk increases with Body Mass Index
(BMI), which is a measure of relative weight,
factoring in height and mass. This allows for more
accurate statements of healthy weight ranges with
the inclusion of height in calculations.3 Your BMI
can be found by asking your doctor, or on an online
BMI calculator.

Fast Food Costs

The cost of a meal at McDonalds for a family of four is
about $28, including drinks and fries.6

Are you overweight?

Are you a member of
a low-income
household?
Learn more
about affordably
reducing your
risk of type 2
diabetes and
improving your
health

Type 2

Diabetes

The cost of four combo meals, enough to feed a family

of four, at Taco Bell is anything from $20 to $29.8

(3)http://newdiabetesmedication.blogspot.com/2014/08/what-candiabetes-cause.html

Risk Factors, Prevention,

and Meal Plan

An analysis of obesity, income,

diet and diabetes.

http://blog.vitacost.com/cooking-recipe/junk-foodbad-for-your-waist-and-your-wallet.html

1
2

Solution: Low-Cost Healthy Meals

The previously stated statistics on the average money spent per meal, per person with a low-income ($4 per day or $28 per meal for a
family of four at McDonalds or Taco Bell) was used to create healthy, well-balanced meals within this price range. The prices of each of
the food items were found on the Market Basket weekly circular, or the weekly review of food prices sent via mail to local communities.
The cost per family was assumed to be $16 per day for a family of 4, since each person pays $4 per day on average.
The meals have been separated into nutritious breakfasts, lunches, and dinners, incorporating as many fruits, vegetables, and lean meats
as possible. These example meals provide guidelines showing how to efficiently reduce the cost of varied, nutritious meals. The outline
of these meals can be altered by substituting similarly priced and nutritionally valued products. For example, the form of lean meat for
dinner, chicken, can be substituted for another lean meat throughout the week, like fish, according to taste preference and current grocer

sales.

Sample Day of Healthy Eating9

The Diabetes Prevention Program (DPP),..., showed that [overweight]

people can delay and possibly prevent the disease by losing a small
amount of weight (5 to 7 percent of total body weight through 30 minutes
of physical activity five days a week and healthier eating.
-Center for Disease Control7

Breakfast
Cheerios: $0.71

What constitutes a healthy diet?

Skim milk: $0.46

The United States Department of Agriculture (USDA) states

that a balanced diet consists of fruits, a variety of vegetables,
lean proteins, dairy (for calcium), and at least half whole
grains.

Cup frozen blueberries: $0.92

Total: $2.09
Lunch
1 banana: $0.45
Baby carrots: $0.80
Tuna Sandwich (canned tuna, whole wheat
bread and 1 oz mayonnaise): $1.83
Total: $3.08
Dinner
Baked chicken thighs: $1.09
Green beans (one bag): $2.00
Sweet Potatoes: $0.92
Sliced cucumber: $1.29
Total: $5.30
Daily Total Family of 4: $10.47
Prices based on those found in the Market Basket weekly circular
http://www.mydemoulas.net/weekly-circular/8/

The example meals to the left include these elements, containing

whole wheat bread, lean meats of fish and chicken, skim milk to
add calcium but minimize fat, and fruits and vegetables.
Note, it is important to have variety in foods, so the listed fruits,
vegetables and lean meats can and should be substituted for
others of similar nutritional value.
Also notice the lack of empty calories in the example meals.
Empty Calories
The USDA also points out unnecessary empty calories
consisting of solid fats and added sugars. Foods containing
these components consist of extra calories with no nutritional
value. These empty calories are most often consumed as
processed foods, such as packaged sweet snacks and buttery or
oily foods.
In terms of diabetes, risk can be reduced by lowering empty
calorie intake in order to maintain a healthy weight.

How can I plan meals like this?

Budgeting: These sample meals are meant to serve as examples of
healthy, inexpensive foods. These can be adjusted by keeping an
eye out for sale items. Your local grocer usually either mails out
these weekly sale lists or has them at the store. Keep these in mind,
and plan ahead.
Planning ahead: Look at these listed sales and use them to plan
meals before the week starts, so that you can avoid unexpected
food costs. This will help with budgeting, as planning allows for
one shopping trip with one planned amount of money to be spent.
Planning ahead and budgeting also allow for the avoidance of the
temptation of empty calories. If your meals are planned, that
tempting dessert will be less attractive because you will not have
planned to buy them and will not be visiting the store again during
the week, avoiding other opportunities to buy these sweets.
Conclusions
The risk of type 2 diabetes can be greatly reduced by moderate
exercise and healthy eating. Though healthier foods are more
expensive, it is possible to eat well-balanced meals with a lower
income.