Disclaimer: I am not a medical professional and you may receive different advice. These are tips that worked for me and I recognize they may not work for everyone (see #5). I am only referring to type 2 diabetes and its precursor of pre-diabetes, not type 1 diabetes.
Anyways, I think anyone wanting to stay healthy and lose weight, with and without either type of diabetes, could benefit from the first three of these suggestions.
1. Beverages:
Eliminate all regular soda consumption. NOW. It contains high fructose corn syrup (HFCS), which is nasty stuff when it comes to glucose levels in the blood. It should be no surprise that a similar substance is used during an oral glucose tolerance test. A study released this week shows that sugary soda consumption can pile on 15 pounds a year. A decent substitute is diet soda, but iced tea (with or without artificial sweetener) is a better substitute for those who need a little caffeine during the day.
Remember that the most important beverage is water. Drinking significant amounts of water (40-80 oz a day) is beneficial to one’s health.
2. Food choices:
When choosing foods during grocery shopping, remember these simple rules when looking at food labels. No more than 45 grams of carbohydrates in a single serving, no less than 2 grams of dietary fiber per serving, no more than 6 grams of sugar per serving, and no more than 2 grams of saturated fat per serving.
Looking at the glycemic index can also be helpful in choosing fruits and vegetables. The glycemic index measures carbohydrates based on their effect on blood glucose levels. Another tool that I have found helpful is the Glycemic Response of Food Groups.
3. Exercise. Yeah, I know, I said the dirty word. Even exercising 3 times a week for 30 minutes can do a body good – not just for blood sugar levels, but for blood pressure, cholesterol, and dare I say it…mood. Now that I exercise regularly (usually 4-5 times a week for 40-60 minutes at a time), I feel like crud (emotionally and physically) if I miss too many days in a row.
4. Monitoring blood sugar levels:
A1C. This test measures the amount of glucose sticking to your red blood cells over the previous 2-3 months. Normal is 4.0 to 6.0%, but anything under 7.0% is considered good control for those with diabetes.
Self-monitoring. Yes, I believe it is helpful even for those on diet/exercise regimens. I’m not saying to test after every single meal or even every single day, but often enough to notice trends (good and bad) and often enough to know what certain foods do to blood sugar levels. I was told that oatmeal was a good option for breakfast by my dietitian, yet I found my blood sugar levels in the 200’s two hours post-prandial. Needless to say, I haven’t had oatmeal since.
5. Everyone is different. For some diagnosed with type 2 or pre-diabetes, there is only a genetic factor for diabetes and for some, there is a genetic factor for both diabetes and obesity. Treatment varies from person to person, as do results. For some, losing weight and maintaining healthy eating and exercise patterns is enough. For some, oral medications must be added, and for some, insulin therapy must be added.
6. Learn about the disease. I believe being highly involved in one’s own medical care helps. It can be empowering to play an active role by asking questions at doctor appointments, rather than sitting back in a passive role and letting the doctor ask all the questions. Magazines such as Diabetes Self-Management and the American Diabetes Association’s Diabetes Forecast are excellent tools for learning about the latest treatment options, as well as answering questions about some of the common health concerns of those with diabetes.
7. It is not easy dealing with diabetes. Sometimes the motivation to exercise isn’t there, sometimes there’s an intense craving for Ben and Jerry’s chocolate fudge brownie ice cream, and sometimes monitoring blood sugar and taking medication can be overwhelming. Sometimes the motivation quickly increases, the craving quickly fades, and the desire to take control of one’s health quickly returns. But when it all seems too much to handle, counseling and/or support groups can help.
There you have it. Any questions?
Filed under: Diabetes | 3 Comments
Thanks for creating this list Rachel. I think a lot of it is helpful to me too, even as a type 1.
Do you not test everyday? It amazes me that some people don’t even own meters.
My prescription is for 1-3 strips a day, so I get 100/month. Usually get my fasting every day, then 3-4 pre/post prandials a week.
Its unfortunate that many blogs arent up to your standards. Weight Loss