ANSWERS: 1
  • Although the number of people diagnosed with diabetes has risen to near epidemic proportions, living a healthy, quality life with the disease is very possible. Diabetes is the body's inability to produce insulin, to produce insulin in sufficient quantities, or to allow insulin to enter into cells of the body, which is considered "insulin resistance." In either case, blood-sugar levels increase to unhealthy levels. This can lead to several serious complications. However, proper diet, exercise, and discipline make living with diabetes possible.

    Bad Carbs

    An understanding of how and what foods impact your blood-sugar levels is central to controlling diabetes. Knowing where foods rank on the glycemic index is important. This index ranks foods based on how fast they affect blood sugar. Simple sugars and processed and refined foods should be avoided, as these items have an immediate impact on glucose levels. The higher the ranking on the glycemic index, the faster the impact on blood sugar. These items include, but, are not limited too: candies, cookies, chips, sodas, cakes, pies, and most other man-made products.

    Good Carbs

    Eating four to six servings of fruits and vegetables is the preferred way to include complex carbohydrates in your diet. Although they contain natural sugar, fruits are acceptable because of the minerals they provide the body. Simple sugars offer high sugar with no nutrient benefit. Apples, bananas (in moderation), apricots, and grapes are a few examples of healthy alternatives. Most vegetables are suitable options. Focus should be placed on preparation methods pertaining to veggies. Eat raw, steamed, or lightly sauteed veggies to preserve nutrient content. Boiling veggies depletes them of nutrients.

    Read to Succeed

    Integral to successfully living with diabetes is the ability to read and understand food labels. Manufacturers incorporate clever tactics to hide the actual sugar content of their products. Beware of items with the following listed in the ingredients: high fructose corn syrup, maltose, sucrose, honey, molasses, glucose, or brown sugar, to name a few. The more ingredients listed, the more processed the item is. Select items that list as their first ingredients one or more of the following: whole wheat, whole grain, oats, or oatmeal. These products are typically replete with the fiber and phytochemicals that are beneficial for the body. Monitor blood-sugar levels prior to and two hours after meals to determine what impact particular foods have on your levels. Modify dietary intake accordingly.

    Get Active

    Physical activity is the ideal complement to an improved nutritional regimen in successfully living with diabetes. Cardiovascular exercise is considered "invisible insulin" for its proven benefits of reducing blood sugar levels. Engaging in physical activity for at least 30 minutes on most days is recommended to control glucose levels. Intensity level should be moderate to high. Brisk walking, biking, aerobics classes and swimming are examples of cardio activities. The aim is to find physical activities that you enjoy and are more likely to stick to. Schedule and keep annual doctor's visits to monitor vision, circulation, and hemoglobin A1C.

    Source:

    Nancy Clark's Sports Nutrition Guidebook,3rd ed.; Nancy Clark; 2003.

    Sports and Fitness Nutrition; Robert Wildman and Barry Miller; 2004.

    Resource:

    Glycemic Index

Copyright 2023, Wired Ivy, LLC

Answerbag | Terms of Service | Privacy Policy