No matter what your stage of diabetes – a long time history, newly diagnosed, “borderline” or just taking preventative measures due to a strong family history, the following nutrition tips can help you manage your blood sugar levels. Medications, whether oral or injected, will keep blood sugar close to the recommended normal range, but a healthy diet and exercise can have a greater impact on lowering the risk factors associated with this often devastating disease.
Balance your meals – The combination of protein and fat along with high fiber carbohydrate at each meal is the perfect way to obtain all the essential nutrients while causing only gentle peaks and drops in blood sugar. An all-carbohydrate meal will raise blood sugars too fast, causing a rapid drop and possibly hypoglycemia.
Keep a list of healthy, easy to prepare meals – By keeping a card index or file of balanced meals your meal planning becomes effortless. In turn, you will be more likely to stay on track and not be tempted by fast foods or, worse yet, skip meals.
Learn those carbohydrate foods – Carbohydrates aren’t just starches. When incorporating that balance of carbohydrate, choose a variety of foods including whole grain breads, cereals and pasta, brown rice or barley, potatoes with the skins, whole fruit, even milk and yogurt. These are all good wholesome, nutritious foods and should be a part of a regular diet.
Do not skip meals – By leaving greater than four to five hours between meals or snacks, blood sugar begins to drop. Diabetes medications are often dosed based on regular, planned food intake. Meal skipping only leads to overeating or worse, hypoglycemia.
Stay hydrated – We all need adequate fluid. Choose only sugar-free beverages. Water is actually the best for hydration and keeping the kidneys healthy. We recommend 48 to 64 ounces of water a day. Have a beverage with you at all times.
Follow your meal plan – A registered dietitian can help you plan a diet to suit your lifestyle and your specific tastes. There are no foods a person with diabetes can’t have. You just have to enjoy some in moderation.
