Diabetes alters the way the body handles glucose, its main energy source. Insulin is a hormone that promotes movement of glucose into your cells. In diabetics, there is a either not enough insulin made by the pancreas or the body responds incorrectly to insulin that is present. The result is abnormally high blood glucose, leading to the overflow of glucose into the urine. Some diabetics need to take insulin, whereas others manage the disorder through careful attention to diet. For all diabetics, it is very important to eat certain foods and avoid others. Because physical activity requires glucose for energy, diabetics should also be careful when exercising.
High Sugar Foods
Diabetics should avoid sugary foods rich in simple sugar. These foods cause a large, quick increase in blood sugar, which requires large amounts of insulin. Foods high in simple sugar include sweetened sodas, fruit juices, candies and sweet desserts. The American Diabetes Association recommends that you choose fresh fruit rich in fiber such as citrus fruits, bananas or apples. The ADA also suggests choosing whole grain foods since their high fiber content produces a slow and steady rise in blood sugar.
Saturated and Trans Fats
The ADA recommends that diabetics restrict their intake of saturated and trans fats, stating that regulating fat consumption is as important as controlling sugar intake. Avoid red meat, especially marbled cuts such as steak, and other fatty meats such as bacon and hamburger. Do not consume butter, full-fat dairy products or cheese. Instead, substitute liquid oils such as olive or canola oil, and choose reduced-fat milk, yogurt and cheese. Trans fats, which are liquid oils that have been solidified, also are unhealthy choices. Processed foods such as commercial baked goods and some breads and rolls often contain trans fats. Check food labels to avoid these fats.
Strenouos Exercise
Although moderate physical activity is appropriate for some diabetics, the National Diabetes Information Clearinghouse warns that certain types of exercise may be poor choices. NDIC indicates that you should avoid lifting heavy weights. It also indicates that very strenuous physical activity may cause a dramatic drop in blood sugar, which may adversely affect diabetics who take insulin or certain medications. Check with your doctor before beginning an exercise program to determine a safe regimen.
References
- MayoClinic.com: Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar
- American Diabetes Association: Making Healthy Food Choices
- American Diabetes Association: Fat and Diabetes
- National Diabetes Information Clearinghouse: Diabetes Overview
- National Diabetes Information Clearinghouse: What I Need to Know About Physical Activity and Diabetes
