What Physical Activities Should I Do If I Have Diabetes
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.
Diabetes Diet Sample Recipes
Homemade Napa Almond Chicken Salad Sandwich
To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on two slices of 100% whole-grain bread or in a whole-wheat pita pocket. Or make a wrap sandwich with a whole-wheat flour tortilla.
Makes four or more servings.
3 cups shredded roasted or rotisserie chicken, skin removed
1 cup red grapes, cut in half
2/3 cup finely chopped celery
1/3 cup sliced almonds, honey roasted or plain roasted
1/2 cup low-fat or light mayonnaise
2 tablespoons honey
8 slices of tomato
In a medium bowl, combine shredded chicken, grapes, celery, and almonds.
In a small bowl, combine dressing ingredients with whisk or spoon until smooth and blended. Drizzle dressing over the chicken and grape mixture and stir to blend.
Spoon chicken mixture onto bread to make four or more sandwiches. Garnish with lettuce and tomato, if desired.
Per serving, including bread : 500 calories, 42 g protein, 51 g carbohydrate, 14 g fat, 2.6 g saturated fat, 6 g monounsaturated fat, 5 g polyunsaturated fat, 96 mg cholesterol, 7 g fiber, 764 mg sodium. Calories from fat: 25%. Omega-3 fatty acids = 0.4 gram, omega-6 fatty acids = 4.5 grams.
Spinach & Mushroom Bagel Pizza
Compared to a personal pan pizza at a popular pizza chain, a serving of these spinach and mushroom bagel pizzas has about half of the calories, fat, and sodium. It also has two-thirds less saturated fat and cholesterol and three times the fiber.
Diabetes Meal Plan: What Are The Key Components
According to the ADA, a Mediterranean-style diet, a plant-based diet, and a diet known as Dietary Approaches to Stop Hypertension are all good starting points for a type 2 diabetes meal plan that can be modified to accommodate your personal eating preferences.
These diet approaches have two important factors in common: mostly whole foods, and meals built around vegetables rather than carbohydrates .
However, contrary to popular belief, a type 2 diabetes meal plan is not necessarily a low-carb diet, nor should it be a high-protein or very low-fat meal plan.
In fact, ADA recommends less emphasis on specific requirements for proteins, carbs, and fats, and more emphasis on following a whole foods approach that focuses on the quality of your diet the less processed, refined, prepared, and fast foods focused, the better.
Making a move towards eating more home-cooked meals may seem daunting, but just takes a little planning, especially with resources like the ADA’s Diabetes Food Hub.
Diabetic-friendly recipes sourced from the ADA’s Diabetes Food Hub. Infographic by Lauren Hunter.
An RD or CDE can look at your usual diet and help you identify where theres room for improvement, Ms. Arevalo suggests. These diet experts can also help you create a diabetes diet plan tailored to your personal needs and food preferences.
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What Is Type 1 Diabetes
In Type 1 diabetes the pancreas can do longer release insulin. This is important because insulin is needed to move sugar out of the blood and into muscle, brain, and other target cells where it is used for energy. The high blood sugar that results can lead to a number of complications such as kidney, nerve, and eye damage, as well as cardiovascular disease. Moreover, cells are not receiving the glucose they need for healthy functioning. The loss of insulin secretion is typically caused by auto-immune destruction of the insulin-producing islet beta cells in the pancreas. Because people with type 1 diabetes can no longer produce their own insulin, they must inject insulin. Keeping blood sugar steady, by matching carbohydrate intake with the appropriate insulin dose, can prevent long-term complications of type 1 diabetes. Type 1 diabetes cannot be cured, but it may be managed.
Foods A Diabetes Patient Should Avoid
You should avoid processed and packaged foods and should rather go for fresh foods. Replace packed juices with fresh juices. Also, avoid deep-fried foods and refined floors containing food like pasta.
White bread and sugary drinks should also be avoided for maintaining a healthy sugar level.
Alcohol consumption should be avoided or kept to a minimum.
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Goal : Attain Normal Lab Results
Your physician will work with you to establish individual goals for blood glucose, blood cholesterol, and blood pressure. Regular testing will help ensure that your diet plan, exercise strategies and medication, if necessary, are all working together to keep your blood sugar, lipids, blood pressure, and your body weight, in healthy ranges.
What Is The Glycaemic Index
The glycaemic index of a food tells you how quickly the food is digested and absorbed, and how quickly your blood sugar levels rise .
Foods with a lower GI release energy more slowly, helping you to feel fuller for longer. They also help reduce sharp fluctuations in blood glucose levels.
Healthy lower GI foods include pulses, beans, lentils, fruit and vegetables. The GI of foods should not be the only focus of your diet.
This is because unhealthy low GI options do exist – chocolate being an obvious example. You probably won’t be surprised to hear that if you eat these in large quantities, lower GI foods will still cause a large rise in your blood glucose levels. The focus should remain on general healthy eating principles and portion control.
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Diabetic Meal Plan Systems
There are two main meal planning systems, exchange lists and carbohydrate counting. With your health care team, you will decide which system best meets your needs. You might be able to use a combination of systems for greater flexibility.
The exchange lists group foods into three categories:
- Carbohydrates .
- Meat and meat substitutes, and
Within any one of the categories a food can be exchanged with another.
The amount of energy provided by a specified serving size of the food is essentially the same. You choose from the different categories to design a plan for your meals and snacks.
With carbohydrate counting, the focus is on the amount of carbohydrates in the foods that you choose to eat.
Your insulin or oral medication must be matched to the foods you eat. Your meal plan will tell you how many carbohydrate choices you can eat and when you can eat them.
The carbohydrate can come from any type of food containing carbohydrates. Its recommended to choose carbohydrate from lower GI sources and fresh fruit and vegetables.
In the beginning, this system will require that you to test your blood sugar a number times a day, as well as weigh and measure your food.
An example meal plan is shown below:
How To Participate In Celebrations With Diabetes
Lets face it, being surrounded by cupcakes and chips while other people get their fill at birthday parties and holiday celebrations can be very frustrating. There are several things you can do to get through these events without feeling completely deprived.
First, you can make sure you have been eating balanced meals earlier in the day, so you arrive at the event with a stabilized blood sugar, and not starving.
You dont have to stop eating sweets in order to control your blood sugar and, in fact, if you add these “extras” strategically, youll improve your chances of long-term success, Ms. Zanini says. Giving yourself permission to enjoy an occasional sweet may empower you to self-manage diabetes in a way that suits your individual needs.
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What Are The Benefits Of Weight Loss If You’re Overweight
Losing weight if you’re overweight can greatly improve your blood sugar levels. Losing weight can also help reduce your blood pressure and cholesterol levels. This in turn helps to reduce risk of stroke and heart disease.
Weight loss of 5-10% of your current body weight is enough to gain significant health benefits. Whether you lose weight through diet, physical activity or a combination of both, it doesn’t matter. The key to success is finding out what works for you and sticking to it.
What Is Type 2 Diabetes
Type-2 diabetes is a lifestyle disorder that affects the way our body processes glucose or blood sugar. People with type-2 diabetes often have insulin resistance with a couple of symptoms that are so mild that they often go unnoticed. Some common symptoms include frequent urination, blurry vision, eye diseases, unexplained weight loss, increased thirst, recurrent yeast infections, and numbness of hands or feet.
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Be Smart About Sweets
Eating a diabetic diet doesnt mean eliminating sugar altogether, but like most of us, chances are you consume more sugar than is healthy. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.
Hold the bread if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.
Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels dont spike as quickly. That doesnt mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.
Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar wont rise as rapidly.
When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Youll enjoy it more, plus youre less likely to overeat.
Stay Safe When Blood Glucose Is High
If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.
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Protein: Make Your Choices Low In Saturated Fat
Unless you are a vegetarian or vegan, youre likely to get plenty of high-quality protein from lean meats, poultry, seafood, dairy, and eggs.
Both vegetarians and non-vegetarians should also look to plant sources for some or all of your protein needs. Plant foods like soy-based tofu and tempeh are excellent sources of non-animal proteins and fit quite well into a diabetic meal plan because they are also low in carbs.
The same can be said for nuts, and legumes such as black beans, chickpeas, lentils, and edamame as well as some whole-grain foods such as quinoa, kamut, teff, even wild rice and couscous.
Meats Fish Eggs Beans Pulses Nuts And Other Proteins
High in protein for building and repairing processes in the body. A source of iron. One portion of meat or fish is about the size of your palm.
- Include this food group daily.
- Eat two portions of oily fish per week to promote heart health.
- Reduce intake of processed meat choose leaner cuts of meat and try to replace meat with beans, pulses and lentils on some days. This will reduce fat and boost fibre intake.
- Whether you’re vegetarian or not, try substituting tofu for meat in stir-fries and stews.
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Foods To Enjoy In A Balanced Meal Plan For Diabetes
As you begin testing your blood sugar more regularly, you may notice that some foods you eat raise your blood sugar more than others.
Out of the three macronutrients in food, carbohydrate has the biggest impact on blood glucose compared to protein and fat. This does not mean that carbohydrate foods are bad, but with diabetes its important to be mindful of portion sizes and having a similar amount at each meal.
Protein and fat helps round out your meal, providing a stable source of energy and helping you feel full, so be sure to incorporate healthy sources of these into your day as well.
How Does Type 2 Diabetes Affect Your Weight
The food you eat on a daily basis plays an important role in managing your diabetes, as well as ensuring you keep well and have enough energy for your daily activities. The same healthy-eating principles apply whether you have diabetes or not. In fact, getting the whole family to eat this sort of balanced diet if you have diabetes can benefit their health as well as yours.
Rich in fibre, vitamins and minerals. Low in calories and fat.
- Aim to eat at least five portions of fruit and vegetables per day.
- Potatoes are very high in carbohydrates, so don’t ‘count’ as a vegetable in terms of your five a day.
- Try to ‘eat a rainbow’ – combine several different vegetables or fruits of different colours to get the maximum vitamins and minerals.
- These can be fresh, frozen, canned or dried .
- Remember that on the whole, vegetables have less impact on your blood sugar than fruits.
- Limit your intake of fruit juice or smoothies to 150 ml per day, as these drinks have their fibre and carbohydrates already broken down. This means they can cause your blood sugar to rise more quickly. They are also very easy to drink so you can end up having too much, which means extra calories, carbohydrate and sugar!
- Try to avoid the more sugary tropical fruits like bananas, oranges or pineapples . Instead, eat lower glycaemic index fruits like blueberries, strawberries or raspberries.
- Instead of eating a banana, snack on an apple, which has less impact on your blood glucose.
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Which Foods Should Be Avoided In A Type 2 Diabetes Meal Plan
People with type 2 diabetes should avoid many of the same unhealthy foods everyone should limit. Dietary restrictions include:
- Sodas: both sugar sweetened regular soda and diet soda raise blood sugar
- Refined sugars
- Processed carbs
- Trans fats such as butter “spreads,” some mayonnaise “spreads” some salad dressings, packaged sauces, bakery goods
- High-fat animal products
- High-fat dairy products
- High fructose corn syrup
- Artificial sweeteners
- Highly processed foods novelty sweets, candies, chips, kettle corn, cookies)
The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with “real” food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity.
Key Points On Carbohydrates In The Diet
Nutrition and lifestyle approaches can have a great impact on your blood sugar levels. Healthy sleeping, eating and exercise routine have shown statically significant improvements in patients suffering from Diabetes. 1000s of patients have reversed diabetes with proper dietaryrecommendations by our Diet Coach.
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What Foods Can I Eat If I Have Diabetes
You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.
The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.
The food groups are
- nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
- starchy: includes potatoes, corn, and green peas
Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.