There are approximately 27 million people with type 2 diabetes in the United States. Another 86 million suffer from prediabetes: that is, their blood sugar is not normal, but not yet high enough to be diabetes.
For the majority of healthy individuals, normal blood sugar levels are as follows: Between 4.0 and 6.0 mmol / L (72 to 108 mg / dL) when fasting. Up to 7.8 mmol / L (140 mg / dL) 2 hours after eating.
Diabetes is when your blood sugar or glucose levels are higher than normal. The aim is to lower this sugar content. It is high-carbohydrate foods like bread, cereal, rice, pasta, fruits, milk, alcohol, and desserts that can cause this surge.
Your eating plan should focus on the amount and type of carbohydrates you put on your plate throughout the day. You should include these elements:
Raw, cooked or roasted vegetables: These add color, flavor, and texture to a meal. Choose tasty, low-carb vegetables like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb pumpkins like zucchini.
Greens: Go beyond your regular salad and try kale, spinach, and Swiss chard. Roast kale leaves in the oven with olive oil for quick, crispy fries. You can also mix veggies with roasted veggies to add texture and flavor, or serve them with some protein like salmon.
Tasty, low-calorie drinks: Ordinary water is always good, but water fortified with fruits and vegetables is more interesting. Cut a lemon or cucumber into pieces and add them to your water or make ice cubes with a little flavor. If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.
Melon or berries: Did you know that 1 cup of each contains only 15 grams of carbohydrates? For another variation, mix the melon or berries with natural yoghurt or put them in ice cubes.
Whole grain products with a higher fiber content: Stock up on these to avoid overeating or choosing the wrong foods. Try legumes like dried beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables. Oatmeal with fresh blueberries is a double plus.
A little fat: Good fat choices include olive oil, avocado, and fatty fish – think salmon served on a green bed.
Egg whites, Greek yogurt, cottage cheese, eggs, and lean meat: And don’t forget treats. You can also have a low-fat stick of cheese or a jerky stick of beef – but be careful with how much sodium it contains.
If you have diabetes, drinking alcohol can cause your blood sugar to either rise or fall. In addition, alcohol is high in empty calories. That is, no nutritional value.
If you drink, do so occasionally and only if your diabetes and blood sugar levels are well controlled. When following a calorie-controlled eating plan, one drink of alcohol should count as two fat swaps.
Exercise in spurts. It is important to exercise at least 30 minutes a day to manage your diabetes.
Too busy?
Break it up into three shorter bursts. Try 10 minutes of strength training in the morning. Play an active family game during the day or take a brisk walk at lunchtime. Then take your dog for a walk in the evening. This combination can help improve your blood sugar control and make heart disease less likely.
When you are on medication and the medication isn’t working, there are variables. The dosage may need to be adjusted.
Another medication may need to be considered. Home test kits will help you monitor levels, and regular visits to your doctor are a must.
Do not give up. Be diligent, ask questions, and research information. It is your body and you are 100 percent responsible for taking good care of it. Stay safe my friends.
Jody Holton writes about health for Port Arthur Newsmedia. She can be reached at jholton3@gt.rr.com.
