Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do.
Carb counting can help you manage your blood glucose level. If you take insulin , counting carbohydrates can help you know how much insulin to take. Carbohydrate counting is a meal planning tool for people with diabetes who take insulin, but not all people with diabetes need to count carbohydrates.
Your health care team can help you create a personal eating plan that will best meet your needs. The amount of carbohydrates in foods is measured in grams. Most carbohydrates come from starches, fruits, milk, and sweets.
Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk. In addition to using the plate method and carb counting, you may want to visit a registered dietitian RD for medical nutrition therapy.
Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.
No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work. Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits. If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits.
These benefits included improved cholesterol levels, less sleep apnea , and being able to move around more easily. Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.
Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes. Talk with your health care team before you start a new physical activity routine, especially if you have other health problems.
Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely. Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia.
You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea.
Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity. Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.
You may need to check your blood glucose level before, during, and right after you are physically active. People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels.
To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity. Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you.
Many people choose walking with friends or family members for their activity. Doing different types of physical activity each week will give you the most health benefits.
Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity. If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day.
Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Exercise can help you manage your weight and may improve your insulin sensitivity. You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder. Learn how to lose weight and keep it off.
Authors: Jeanne Segal, Ph. Simple Steps to Preventing Diabetes — How you can control and prevent diabetes through exercise and healthy eating. Harvard School of Public Health. Diabetes Myths —the truth about common diabetes diet myths. American Diabetes Association. Diabetes nutrition: Including sweets in your meal plan — What you should know about sugar, how to include it in your diet and information on alternatives.
Mayo Clinic. A generous donor will match all contributions made before December 31 — doubling your gift and your impact! Cookie Policy. And with these tips, you can still enjoy your food without feeling hungry or deprived. The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes. You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars are more likely to add weight around your abdomen.
Myths and facts about diabetes and diet Myth: You must avoid sugar at all costs. Myth: You have to cut way down on carbs. Myth: A high-protein diet is best.
Eat more Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados. Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices. High-fiber cereals and breads made from whole grains. Fish and shellfish, organic chicken or turkey. High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt. Eat less Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
White bread, sugary cereals, refined pastas or rice. Processed meat and red meat. Low-fat products that have replaced fat with added sugar, such as fat-free yogurt.
Choose high-fiber, slow-release carbs Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat.
What about the glycemic index? The true health benefits of using the GI remain unclear. Having to refer to GI tables makes eating unnecessarily complicated. Tricks for cutting down on sugar Reduce soft drinks, soda, and juice. Ways to reduce unhealthy fats and add healthy fats: Instead of chips or crackers, snack on nuts or seeds or add them to your morning cereal.
Nut butters are also very satisfying. Instead of frying, choose to broil, bake, or stir-fry. Avoid saturated fat from processed meats, packaged meals, and takeout food.
Instead of just red meat, vary your diet with skinless chicken, eggs, fish, and vegetarian sources of protein. Use extra-virgin olive oil to dress salads, cooked vegetables, or pasta dishes. Commercial salad dressings are often high in calories so create your own with olive oil, flaxseed oil, or sesame oil. Add avocados to sandwiches and salads or make guacamole. Along with being loaded with healthy fats, they make for a filling and satisfying meal.
Enjoy dairy in moderation. Other foods could negatively impact heart health or contribute to weight gain. Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts. According to one research review, whole grain rice was significantly more effective at stabilizing blood sugar levels after eating than white rice Not only are sugar-sweetened beverages like soda , sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.
Fried foods have a lot of trans fat , a type of fat that has been linked to a higher risk of heart disease. People with diabetes are generally advised to limit their alcohol intake. This is because alcohol can increase the risk of low blood sugar , especially if consumed on an empty stomach.
Most varieties of breakfast cereal are very high in added sugar. Some brands pack as much sugar into a single serving as some desserts. When shopping for cereal, be sure to check the nutrition label carefully and select a variety that is low in sugar.
Alternatively, opt for oatmeal and sweeten it naturally with a bit of fresh fruit. Candy contains a high amount of sugar in each serving. Processed meats like bacon, hot dogs, salami, and cold cuts are high in sodium, preservatives, and other harmful compounds. Furthermore, processed meats have been associated with a higher risk of heart disease The plate method is a simple and effective way to support healthy blood sugar levels without tracking or measuring your food.
It requires you to adjust your portions of certain food groups on your plate to create a nutritionally balanced meal. To get started, simply fill half your plate with non-starchy vegetables , such as leafy greens, broccoli, squash, or cauliflower.
One-quarter of your plate should consist of proteins , like chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork. The remaining quarter of the plate should contain a good source of carbohydrates, including whole grains , legumes, starchy vegetables, fruit, or dairy products.
Finally, be sure to pair your meal with a low calorie beverage to help you stay hydrated, such as water, unsweetened tea, black coffee, or club soda. The glycemic index can be an effective tool for maintaining blood sugar levels. If you use this method, stick to foods with a low or medium glycemic index whenever possible, and limit your intake of foods that have a high glycemic index. You can find more information about the glycemic index and how to use it to improve blood sugar control in this article.
Carb counting is a popular method used to manage blood sugar levels by monitoring the amount of carbohydrates you consume throughout the day. It involves tracking the grams of carbs in the foods you eat.
In some cases, you may also need to adjust your dosage of insulin based on the amount of carbs you consume. The number of carbs you should eat for each meal and snack can vary quite a bit depending on factors like your age, size, and activity level. Therefore, a registered dietitian or doctor can help you create a customized plan for carb counting based on your needs. But eating foods that help keep blood sugar, insulin, and inflammation in check can dramatically reduce your risk of complications.
Just remember, although these foods may help manage blood sugar, the most important factor in healthy blood sugar management is following an overall nutritious, balanced diet. Read this article in Spanish. The benefits of an online support group for diabetes are nearly endless. Learn where you can find support and how these groups can help. Corinna Cornejo knows that living with type 2 diabetes can be a roller coaster. Check out her tips for how to cope when you're feeling stuck. If you live with type 2 diabetes, making some simple swaps in your holiday recipes may help you manage your blood sugar levels.
Health Conditions Discover Plan Connect. To keep things simple, your main goal should be managing your blood sugar levels. Your diet can have a major role in preventing and managing diabetes. Here are the 16 best foods for people living with diabetes, both type 1 and type 2. Best foods for people living with diabetes. Foods to avoid. Creating a plan. Sample menu. Read this next. Medically reviewed by Kelly Wood, MD.
Medically reviewed by Michelle L.
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