Eating healthy is important for everyone. But if you have diabetes, you need to know how food affects your blood sugar levels.
This refers not only to the types of food you eat, but also the amount of food you eat and the types of food you combine in your meals and snacks.
A healthy eating plan involves knowing what to eat and how much to eat.
Two common ways to plan your diet are counting carbohydrates and the plate method.
Consult with a medical professional or registered dietitian to determine if either diet plan is right for you.
Carbohydrate counting involves keeping track of how many grams of carbohydrates you consume each day.
If you use insulin with meals to treat your diabetes, it’s important to know how much carbohydrate is in your food and drinks. This will allow you to determine the correct dose of insulin needed.
Of all foods, carbohydrates usually have the greatest impact on blood sugar levels. This is because the body breaks them down into sugar, which raises blood sugar levels.
Some types of carbohydrates may be better for you than others. For example, fruits, vegetables, and whole grains are rich in nutrients. They contain fiber, which helps maintain more stable blood sugar levels.
Cut back on highly processed, refined carbohydrates. This includes white bread, white rice, high-sugar cereals, cakes, cookies, candies, and chips.
This type of diet plan is simpler than counting carbs. The Plate Method helps you balance your diet and control portion sizes.
How to Use the Plate Method:
Use a 9-inch dinner plate.
Half of the plate holds non-starchy vegetables. Examples include lettuce, cucumbers, broccoli, tomatoes, and green beans.
Divide the other half of the plate equally into two smaller sections (quarters).
Put lean proteins in one quarter of your dinner plate. Examples include fish, beans, eggs, lean meats, and poultry.
Put healthy carbohydrates, such as fruits and whole grains, in the other quarter of your plate.
Know the correct portion size for each food. Everyday objects help you remember.
A serving of meat or poultry is about the size of a deck of cards.
A serving of cheese is about the size of 6 grapes.
A serving of cooked pasta or rice is about the size of your fist.
You can also use measuring cups or scales to help determine the correct amount.
If you use medication for diabetes, it is important to balance your diet with your medication.
Foods that are too low in proportion to your diabetes medications (especially insulin) can lead to dangerously low blood sugar (hypoglycemia).
Too much food may lead to high blood sugar levels (hyperglycemia).
Talk with your diabetes medical care team about how best to coordinate meal and medication schedules.
Sugary drinks tend to be high in calories and provide little nutrition. They can also cause a rapid rise in blood sugar.
If you have diabetes, it is best to limit your intake of such drinks.
Unless you experience low blood sugar levels, sugar-sweetened beverages can be used to quickly raise blood sugar that is too low. These beverages include regular sodas, fruit juices, and sports drinks.
Exercise is another important aspect of managing diabetes.
When you exercise and move, blood sugar provides energy for your muscles.
Regular physical activity also helps your body use insulin more efficiently. These factors work together to lower blood sugar levels.
The more vigorous the workout, the longer-lasting the effect. But even light activity can improve your blood sugar levels. Light activities include housework, gardening, and walking.
Talk to a medical professional about what type of exercise is right for you.
Most adults should do at least 150 minutes of moderate-intensity aerobic activity each week. Include activities that promote pumping of the heart, such as walking, biking, and swimming.
Aim for about 30 minutes of moderate-intensity aerobic activity most days of the week.
Most adults should also aim to do strength training 2–3 times a week.
If you have been inactive for an extended period of time, a medical professional may need to check your overall health first.
You may then be advised on how to properly balance aerobic exercise with muscle strength training.
Talk to your healthcare provider about the best time of day for you to exercise.
Coordinate your exercise program with your meal and medication schedule.
Before you start exercising, talk to a medical professional about the right blood sugar level for you.
Discuss your blood sugar testing needs with your healthcare provider.
If you do not use insulin or other medications for diabetes, you may not need to test your blood sugar before or during exercise.
If you use insulin or other diabetes medications, be sure to test your blood sugar before, during, and after exercise.
Many medications for diabetes lower blood sugar. Exercise does the same, and the effects from exercise can last up to a day after the exercise is over.
If you are doing a new activity, the risk of hypoglycemia is higher. The risk is also higher if you start to increase the intensity of your exercise.
Symptoms of hypoglycemia to watch for include shaking, weakness, fatigue, hunger, light-headedness, irritability, anxiety, or confusion.
If you are on insulin and have low blood glucose levels, have a small snack before you exercise.
A blood sugar level below 90 milligrams per deciliter (mg/dL) or 5.0 millimoles per liter (mmol/L) is considered low.
Your pre-workout snack should contain about 15 to 30 grams of carbohydrates, or you can take 10 to 20 grams of a glucose product.
If your blood glucose is 90 to 124 mg/dL (5.0 to 6.9 mmol/L), take 10 grams of glucose before exercising.
Drink plenty of water or take in other fluids when exercising. Dehydration may affect blood sugar levels.
Always carry a small snack, glucose tablets, or glucose gel with you during exercise. If your blood sugar is too low, you will need to raise it quickly.
Carry a medical warning label. In an emergency, a medical alert label can show that you have diabetes and whether you use diabetes medication, such as insulin.
Medical alert labels usually come in the form of cards, bracelets, and necklaces.
If you use insulin, you may need to lower your insulin dose before exercise.
Monitor your blood glucose levels closely for a few hours after strenuous activity, as hypoglycemia may occur afterward.
Your healthcare provider can advise you on how to change your medication correctly.
You may also need to adjust your treatment program if you increase the frequency or intensity of your exercise.
If diet and exercise alone are not enough to control diabetes, insulin and other diabetes medications can help lower blood sugar levels.
The effectiveness of these medications depends on the timing and dosage of the medication.
Medications that treat medical conditions other than diabetes may also affect blood sugar levels.
Improperly stored or expired insulin may not work.
Do not put insulin in a particularly hot or cold environment. Do not store in the refrigerator or in direct sunlight.
If diabetes medications cause your blood sugar level to drop too low, the dose or duration of the medication may need to be adjusted.
The medical staff may also adjust your medication if your blood sugar stays too high.
Talk to your health care team or pharmacist before you try a new medicine, including over-the-counter medicines and prescription medicines used to treat other medical conditions.
Ask how the new medicine affects your blood sugar levels and any diabetes medicines you use.
Sometimes different medicines can be used to prevent dangerous side effects, or a different medication may be used to prevent your current medication from pairing poorly with the new medication.
The information is from the Internet and is for informational purposes only.
Hey, I'm Mike, a R&D engineer at Wanhai Medical, and I work with injection pens every day.
In the past decade, we have provided products and integrated services to over 180 renowned pharmaceutical companies, serving clients across more than 60 countries and territories worldwide.
My days are a "battle for details". This job's meaning is in countless "gentle moments". It turns cold medical processes into warm help, easing long-term injectors' fear and boosting their confidence. Behind it all is my social responsibility, rooted in professionalism and passion: "to make sure every user is well cared for."
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