Diabetes is a chronic condition that can lead to serious health consequences if not managed properly.
The following article will help you learn more about Dietary Measures you should Take to effectively Manage Diabetes.
It’s vital that if symptoms of high blood sugar arise, then dietary measures are a key factor in managing your condition.
What do people with diabetes deal with and how can they remedy it?
One of the most common problems that diabetes patients face is insulin resistance, which means blood sugar levels can’t be properly regulated, or fluctuating glucose concentrations. Unfortunately, the latter leads to weight gain and fatigue. There is no one size-fits-all solution for this problem – but there are some simple measures you should take if your doctor has diagnosed you as a diabetic:
- Eat healthy meals regularly spaced out throughout the day;
- Monitor carbohydrate intake by limiting sugars like fructose and maltodextrin. This method will help you maintain stable energy levels without spiking up your cholesterol level;
- Exercise at least 30 minutes per day.
One of the first Dietary Measures you should Take to effectively Manage Diabetes is to avoid certain types of foods.
Diabetes causes fluctuations between low and high plasma concentrations creating huge spikes followed by sudden dips. The most common practice for monitoring these spikes and lows is to go on a diet that restricts certain foods. Here’s a full list of banned foods:
- Sugar-sweetened beverages.
- Trans fats.
- White bread, rice, and pasta.
- Fruit-flavored yogurt.
- Sweetened breakfast cereals.
- Flavored coffee drinks.
- Honey, agave nectar, and maple syrup.
- Dried fruit.
Foods that will help you effectively combat diabetes
This disease affects the pancreas and can lead to increased blood sugar levels. The best way to manage your condition is to follow a diet plan consisting mainly of fruits and vegetables while limiting or avoiding high-sugar foods like sweets.
Typically, you want to focus on feel-good foods that you can eat throughout the day and retain amazing energy levels.
The most obvious food group here are:
- Vegetables, which we are going to divide by:
a) Nonstarchy veggies such as broccoli, carrots, greens, peppers, and tomatoes;
b) The second group falls into the starchy category: includes potatoes, corn, and green peas.
- Secondly, we have an all-you-can-eat fruit buffet of oranges, melons, berries, apples, bananas, and grapes.
- Now this one here is the most important food group when it comes to Dietary Measures you should Take to effectively Manage Diabetes, and it’s grains! This includes wheat, rice, oats, cornmeal, barley, and quinoa. Yum!
- Next comes the protein, where you have the most options, such as lean meat
chicken or turkey without the skin, fish, eggs, nuts, and peanuts, dried beans and certain peas (such as chickpeas and split peas), and
- Finally, you’ll have to restrict yourself to nonfat or low-fat milk. Or, use lactose-free milk if you have lactose intolerance, which you would use anyway.
Well, that stands only if your heart is also working out! One of the most important Dietary Measures you should Take to effectively Manage Diabetes is, you guessed it – exercise!
Shedding the Weight and Managing Diabetes
According to the American Heart Association, 70% of Americans are not meeting minimum health requirements for physical activity. However, before committing to a routine, consult with your doctor first so they can create an exercise program specifically tailored towards your needs.
It’s important to start slow, then gradually build up your confidence as well as muscle! To provide some inspiration or guidance we’ve recommended these 10 exercises from beginner level upwards:
- Walking
- Cycling
- Swimming
- Recreational team sports
- Aerobic dance
- Light weightlifting – pun intended!
- Resistance band exercises
- Calisthenics
- Pilates
- Yoga
In conclusion
You can talk to us anytime, but you should make sure your doctor gives the green light before trying any new workout routines. They can help you stay safe and reduce injury risk while also meeting fitness goals. For more tips on Dietary Measures, you should Take to effectively Manage Diabetes, feel free to contact us for a consultation!
