A diagnosis of diabetes can be confusing and scary for many people. Many people find it difficult or confusing to follow a healthy eating plan and the proper habits to manage diabetes. Because diabetes can cause severe complications, such as blindness and heart disease, it is important to keep blood sugar levels under control.
Plan Meals
One of the most important ways that diabetics can control blood sugar levels is to eat consistently by planning meals. When a person goes for long periods of time without eating, blood sugar levels can drop drastically. While this is not a serious health problem for most people, it can cause serious consequences for diabetics. In order to keep blood sugar levels consistent, food should be eaten regularly throughout the day. Setting aside specific eating times and making weekly grocery lists can help make it easy to plan meals. When shopping, it is important to buy only what is necessary for the planned meals. This can prevent overeating, which can cause blood sugar levels to spike.
Use Exchange Lists
In order to control blood sugar, diabetics should eat carbohydrates at specific times and in specific amounts. The American Diabetic Association provides a booklet for diabetics that contains information on what specific foods and portion sizes constitute a diabetic exchange. Diabetics should familiarize themselves with these exchanges and make food choices based on them. A dietitian's help may be beneficial for those who are confused or unsure about diabetic exchange lists.
Eat Whole Grains and Fiber
Whole grains and fiber move through the digestive system less quickly than refined grains. This slows down the conversion of the carbohydrates into glucose. When this process is slowed down, it can prevent spikes in blood sugar. Diabetics should aim to only consume whole-grain carbohydrates and foods that are high in fiber. Examples of these foods are whole-wheat breads, whole-wheat pasta, oats, bran cereal and vegetables. White breads, processed foods and refined grains should be avoided as much as possible.
It is important to note that fiber should be added into the diet slowly, since rapid fiber increases can cause uncomfortable side effects, such as gas, bloating, abdominal cramps and diarrhea.
Limit Fat and Cholesterol
Excess dietary intake of fat and cholesterol contribute to accumulation of fat and plaque in the arteries. Because diabetics are at an increased risk for heart disease, it is important to keep the arteries clear and blood flow unhindered. Diabetics should eliminate full-fat dairy products, butter, eggs, fried foods and desserts from the diet. Red meat consumption should also be reduced. Healthy fats, such as vegetable oils, avocado, nuts, poultry and fish, should replace these foods.
Exercise Regularly
The National Diabetes Information Clearinghouse recommends that diabetics exercise for at least 30 minutes on most days of the week. Exercise promotes cardiovascular health and can help reduce the chances of developing heart disease.
References
- National Diabetes Information Clearinghouse: Prevent Diabetes Problems
- MayoClinic.com: Diabetes: Lifestyle and Home Remedies
- "Nutrition and You"; Joan Salge Blake; 2008
