Diabetes is a condition in which the body stops producing the hormone insulin, or production decreases to insufficient amounts. In other types of diabetes, the body just can't properly use insulin and sugars build up in the blood. Often, diabetes needs to be managed with the use of oral medications and/or injectable insulin. But it's also possible to keep diabetes, particularly type 2 diabetes, well-managed with a healthy diet and regular exercise. Diet and exercise can also help prevent complications of diabetes, like heart disease.
Step 1
Cut back on fats. The American Diabetes Association says that diabetics should consume less than 7 percent of daily calories from saturated fats, and daily cholesterol intake should be less than 200mg.
Step 2
Choose healthy carbohydrates. Carbohydrates break down into sugars and affect blood glucose levels in diabetics, so it's important to limit carbohydrate intake and make smart choices. Diabetics should opt for whole-grain carbohydrates, like whole-grain pastas, breads, cereals and brown rice. It's also important to get a lot of fiber to help keep blood glucose levels stable and healthy.
Step 3
Stick with lean protein. Proteins are an important part of a healthy diet for diabetics, and should make up around 15 to 20 percent of your daily caloric intake, says the U.S National Library of Medicine. Fish, lean skinless chicken, beans and low-fat or nonfat milk and other dairy products are good sources.
Step 4
Limit sweets and desserts. Eating sugary foods and indulging in desserts will only make blood glucose levels rise to dangerously high levels. And, desserts only take the place of healthier foods you could be eating instead.
Step 5
Exercise regularly. Not only will exercise help you to shed pounds and stay fit and healthy, exercise can help keep blood glucose levels steady. Maintaining a healthy body weight is crucial for better diabetes control, and exercise is a crucial part of a healthy weight. If your blood glucose levels are a little high, a bit of exercise can help stabilize them. Exercise also helps to prevent high blood pressure---a common and serious complication for diabetics. The Mayo Clinic recommends at least 30 minutes of aerobic exercise on most days of the week.
Tips and Warnings
- Create a healthy meal plan and exercise routine and be consistent with them.
- Be sure to promptly treat low blood glucose levels.
