Diabetes can be managed with both lifestyle and dietary changes. A 2002 NIH "Diabetes Dateline" article noted that in susceptible individuals, prediabetic states could be delayed and prevented with diet and exercise, more successfully than with the diabetic drug Metformin. With these powerfully encouraging factors, simple tips can help a diabetic better manage blood sugar and move towards a healthier life.
Eat Breakfast
Eating breakfast sounds like such a simple task, but many people skip breakfast. Eating breakfast can help manage diabetes and some of its consequences, including obesity and heart disease, notes a Michigan Medical Report by Internist, Dr. Tom Rifai, M.D. Rifai notes that skipping breakfast sets the day off on a bad rhythm, slowing the metabolism and leading to meals later in the day that are much larger and higher in calories. He further notes that eating a lean breakfast, followed by other small meals and snacks leads to a leaner body and a reduced risk of diabetes.
Balance Your Macronutrients
Often, eating sugary foods and low-fiber, simple carbohydrates are to blame in becoming diabetic. So as a diabetic, balancing the ratios of carbohydrates to fats and proteins is important in managing diabetes. Overeating can be problematic, as it leads to weight management problems that can more negatively impact diabetes, according to Rifai. Eating meals and snacks that follow the general rule of thumb of one-third plate portions, as provided by the University of Michigan Health System meal planning guide for Type 2 diabetes, is an easy way to start.
The guide suggests dividing your plate into thirds, with proteins, vegetables and a whole-grain or healthy starch filling each section. The planning guide explains that carbohydrates, especially low-fiber ones, immediately raise blood sugar and excessive amounts of proteins and fats can be converted into blood sugar as well. Therefore, eating proportionally will prevent these issues and better help to manage diabetes.
Small, Frequent Meals
Confusion surrounding when and how many times a day to eat, is another overwhelming concept for newly diagnosed and long-standing diabetics. MedlinePlus recommends you eat three small- to moderate-sized meals each day and one or two small snacks. Rifai gathers that by giving the body food in moderate doses before the blood sugar has a chance to drop to low helps the body better gain control and avoid the need for larger, more calorie-dense foods in the next meals.
Low Glycemic Foods
The glycemic classification of foods is a way of identifying the effect that a variety of foods has on blood sugar. Foods are categorized in this system as low, medium and high. The Linus Pauling Institute notes that when foods that fall into the high-glycemic category are consistently eaten over time, they contribute to the occurrence of diabetes. The site notes that overall control of blood glucose is improved when the glycemic index foods are in the low category. It improves both glucose control in Type 1 and Type 2 diabetics in both the short and long term. Foods that are the highest in glycemic count include starches and sweets like potatoes, white rice, white bread, sugary cookies, candies, cakes and drinks. Foods to emphasize in the diet that are the lowest in the index are whole grains, non-starchy vegetables, nuts, seeds, beans, some fruits, meats, fish and poultry.
References
- National Diabetes Information Clearinghouse: Diet and Exercise Delay Diabetes and Normalize Blood Glucose
- MedlinePlus: Diabetes Diet --- Gestational
- University of Michigan Health System: Type 2 Diabetes: Meal Planning
- Michigan Medical Report: The Facts About Reducing Diabetes Risk and Weight Management
- Linus Pauling Institute -- Oregon State University: Glycemic Index and Glycemic Load
