Follow
a low carb diet:
Include healthy carbohydrates, and reduce or avoid sweets and refined
grains. Choose whole grains for at least 3 servings daily. Strive for five
servings of fruits and vegetables, including some raw and others cooked.
Include protein with each meal and snack. Beware of fad diets encouraging
excessive intake of meats and fats which could lead to heart and kidney
problems. Be sure to include carbohydrate counting in your meal plan.
Artificial
sweeteners: Even foods
billed as sugar-free may affect your blood sugar as they may contain artificial
sweeteners, or even fruit juices along with other carbohydrate containing
ingredients. There continues to be disagreement regarding the use of
sweeteners. Some studies indicate sweeteners, when used in moderation, are
safe. Other studies show that your body reacts to artificial sweeteners in the
same way as real sugar. However, without real sugar present, it can really
confuse your body. Either way, the best
advice is to limit your intake of artificial sweeteners.
Processed
foods: Foods are processed to make them safe, preserve them, or
make them more convenient. Roasting meat
or breading and deep frying can be considered processing. Without meal
planning, you may end up eating more processed foods than you realize. While some processed foods are healthy;
consuming others regularly may increase your intake of added salt, sugar, and
fat. Choose to prepare foods from scratch or select minimally processed foods
more often.
Use
of supplements: Supplements to help control blood sugar
levels are frequently in the news.
Wouldn’t it be nice to have quick and easy treatments for the things
that ail us? Supplements, used in moderation, may have no ill effects, but
studies showing improved blood sugar level are inconclusive. If you have
diabetes, follow meal planning advice from a dietitian, and medication
recommendations from a primary care provider.
Exercise: Exercising burns energy
and can help to burn extra glucose in your bloodstream. If you blood sugar is high, try taking a walk
or hiking up a flight of stairs. Regular
exercise can help moderate blood sugar and improve A1C results.
Healthy lifestyle habits can improve your blood
glucose levels, perhaps preventing the onset of diabetes, and leading to better
diabetes control. If you are diagnosed
with diabetes, keep your appointments with your doctor, take medicines as
prescribed, and ask for a referral to a dietitian for help in creating your
diabetic meal plan. You make multiple choices every day, commit to improving
one habit at a time, and start today!
The CHC Diabetes Support Group meets Monday,
November 14, 2016 in conference rooms 1 & 2 from 6 – 7 p.m. If you would
like more information about the Diabetes Support Group call 517-279-5346.
