Diabetes: You're in Control
Managing diabetes is all about controlling your blood glucose. Whether you
need insulin shots or use oral medications to help keep your blood sugar
stable, the road to good control doesn't stop with medication. Everyone with
diabetes should pay close attention to diet and exercise habits as well.
When you exercise and eat right, you're helping to prevent spikes and dips
in your blood glucose. You're also lowering your risk of diabetes
complications, such as heart, kidney, and eye diseases.
5 Ways to Eat Better
Five tips for eating to promote good blood sugar levels while still
enjoying what you eat:
- Think crunchy. Include crunchy, high-fiber foods with every meal to help
slow digestion and keep blood sugar stable. Good high-fiber options include
nuts, seeds, whole-grain breads and cereals, apples, pears, berries,
broccoli, artichokes, Brussels sprouts, and turnip greens. - Think whole. Go for foods made with whole grains instead of refined
flours. If refined or enriched flour is one of the top four ingredients,
skip it. Look for whole-grain breads and pasta; brown rice; and bran,
whole-oat, or whole-wheat cereals. - Think fresh. For both meals and snacks, reach for fresh, whole foods
instead of processed foods. - Think color. Fill your grocery cart with a variety of brightly hued
produce, such as plums, spinach, tomatoes, oranges, green and purple grapes,strawberries, blueberries, and carrots. Tip: Eat fruits and vegetables
before they are overripe -- they may contain more sugar. - Think small. Be aware of portion size. Blood glucose is most quickly
affected by the carbohydrates you eat, so eat small portions of carb-rich
fruits, beans, grains, dairy products, and vegetables, and spread the foods
out throughout the day.
Exercise Without the Worry
You may have concerns about how physical activity will affect your blood
glucose. Check with your doctor to find out what forms of exercise -- and
how much -- are best for you, so you don't have to worry about safety. Your
doctor may want you to check your blood sugar both before and after an
exercise session. To avoid overdoing it, your doctor may also want you to
break your activity up into mini exercise sessions. Once you have the green
light from your doctor, for each exercise session: Stay well hydrated --
water is best. Keep a carb-rich snack nearby (such as fruit, crackers, or rice cakes). Wear shoes that fit well, and inspect your feet at the beginning and end of
each exercise session.
On a calendar, check off the days you exercise, or invest in a pedometer and
log your daily steps in a journal. Then, watch the numbers -- your weight,
your waist size, your A1c levels -- drop!
