Diet and Exercise Is Key for Diabetics

If you’re living with diabetes, being overweight or obese heightens your chances of complications. Losing weight through healthy eating and exercise can help you better manage your diabetes and lower your risk of additional health problems.

The first step to eating healthy is choosing the right foods. Eat more fruits, vegetables, whole grains, dried beans and lean proteins. You should also consume low-fat milk and diary products and healthy fats in moderation. Healthy fats include vegetable oils mayonnaise and margarine with no trans fat. You can continue to enjoy potato chips, cakes, soda and other snacks, but it’s important that you reduce your intake of these types of foods.

In addition to choosing the right foods, be sure to watch the amount of food you consume. Portions consumed at restaurants and at home have greatly increased over the past 10 years. Eating too much, even healthy food, can cause you to gain weight.

Physical activity is a critical component of a healthy lifestyle. It can help lower blood glucose, cholesterol and blood pressure levels and decrease your risk of chronic diseases. Calories are in everything you eat and drink. You can burn the calories you consume through exercise. The more exercise you do, the more calories you can burn. Diet and exercise go hand in hand for everyone and is especially important if you’re living with diabetes.

Count Those Carbs

The goal of meal planning is to help people living with diabetes eat healthy without placing too much restriction on your food choices. The carbohydrate counting method is a fairly new meal planning method for diabetics. It involves setting a limit on the amount of carbohydrate foods you eat.

We have been told in various diets that carbs are bad, but this simply is not the case. A healthy, well-balanced diet includes carbohydrates – just not too many. Most diabetics should eat about 45 to 60 grams of carbohydrates per meal. To use the carbohydrate counting methods, you will first need to know which foods have carbohydrates and how to determine the amount of carbs per serving. Carbohydrates are found in starchy foods such as breads, rice, pasta, fruit, vegetables, sweets and snacks.

The carb-counting method opens up the list of “off-limit” foods. With this method diabetics are encouraged to eat the foods you love, but monitor how much of those foods are consumed. While this may sound like a dream come true, it is important to focus on good carbohydrates – those found in vegetables, fruits and whole grain breads, versus those found in cakes, soda and snacks.

Eat Well with the Plate Method

Eating a healthy, well-balanced diet is the key to managing diabetes. Using the plate method can help you keep a watchful eye on your diet while still consuming the foods you love.

The plate method is simply putting smaller portions and more non-starchy vegetables on your plate when you eat. The plate method is typically the least overwhelming for diabetics. You simply measure portion sizes based on the amount of space each food takes up on a standard-sized dinner plate. For breakfast, half the plate should be starch and the other half fruit and lean protein. For lunch, eat half a plate of non-starchy vegetables and half starchy foods and lean protein. Add a low-fat milk product, an additional starch, and serving of fruit for both lunch and dinner.

Non-starchy vegetables have fewer grams of carbohydrates than starchy vegetables which can include potatoes and corn. The good thing is that there are far more non-starchy vegetables like carrots, asparagus, broccoli and much more to satisfy your hunger. Enjoying a variety of colorful vegetables will help you find success with the plate meal planning method. If you are still hungry after eating the food on your plate, go for a salad with low-calorie dressing. This will help you not only curb your appetite, but also get in a few more servings of non-starchy vegetables.

A Three-Step To-Do List for Newly-Diagnosed Diabetics

It’s a day millions of Americans will never forget: the day they discovered they had diabetes. For newly-diagnosed diabetics, the news can be devastating. Yet with time, patience, and hard work, living with diabetes can be manageable.

But it’s important to get off on the right foot; health experts recommend newly-diagnosed diabetics do three things as soon as possible.

First, diabetics should sign up for a comprehensive diabetes class. While more and more information is out there to educate individuals about proper diabetes care, there is still a lot of ignorance and confusion. A diabetes class will teach diabetics how the disease works, how it is treated, and how it can be properly managed on a day-to-day basis.

Second, the newly-diagnosed should get a brand new blood glucose monitor. Diabetics should never use monitors given to them by friends or family members, as they run the risk of contracting blood-borne pathogens.

And lastly, diabetics should closely monitor their carbohydrate intake until they meet with a dietician who can draw up a customized regimen. And while the temptation may be there, carbs and sugars should not be eliminated from one’s diet entirely, as it can reduce one’s glucose levels to abnormally low levels.

Powerful Piece on New Jersey Families Puts a Human Face to the Diabetes Epidemic

Too often, writers and magazines talk about diabetes in the abstract, referring to stats and figures while ignoring the human element. A recent article in the Daily Beast, however, avoids that. It provides a powerful and alarming profile on the human “face” of diabetes.

In this case, it’s a diabetic family in Camden, NJ, led by Alicia Rivera, a mother of three. The article delves into Alicia’s past, and in doing so, underscores the roots of America’s diabetes epidemic.

Alicia came to New Jersey in 1972. At the time, she was surrounded by fresh fruits and vegetables, yet also ate traditionally carbohydrate-rich foods for dinner. Nonetheless, she remained thin, until the early 1980s when Camden saw the emergence of more fast food restaurants. During that time, she also had children, which made it more difficult to exercise and eat properly.

Now she spends her days worried about managing diabetes, equipped with an EpiPen – a syringe full of adrenaline that’s always at the ready in the event of an insulin coma.

Ultimately, Alicia’s story has been replicated by millions of diabetics across the country and shows how a poor diet and lack of exercise can lead to diabetes.

Nutrition Strategies for the Diabetic

One of the greatest challenges for those who suffer from diabetes is cobbling together some manner of diet for diabetics. Huddling with your health care provider and dietician will yield the maximum benefit in the long run. In considering a diet for diabetics, one must take into consideration that everything depends on the balance of glucose in the blood as well as lifestyle. Many diabetics tend to balk at having to readjust their lifestyles to accommodate their nutritional needs but it seems to be the only way to effectively combat the affliction.

- The major consideration in any diet for diabetics& is the importance of planning your meals at regular times during the day. This helps to control and stabilize your glucose and allows your insulin production to work more efficiently.

- Try to incorporate all of the traditional dietary elements of carbohydrates, fats, vitamins, minerals, and proteins into your everyday diet planning. The carbohydrates produce much needed energy and can be gathered from whole grain breads and cereals as well as fruits and vegetables. Any diet for diabetics should keep a watchful eye on carbohydrates.

- Monitor your blood levels closely with regard to certain foods and temper how they affect your levels and your overall feeling of well-being. This will help you to adjust your diet so as to get the maximum advantage from your food intake.

- Salt is a killer in any diet for diabetics and must be avoided at all costs. Enough salt is taken in through various foods and there is absolutely no need to add any to your nutritional strategy.

- Try to switch to, or at least incorporate, a vegetarian lifestyle for your nutrition. Animals, birds, and fish only add more unneeded cholesterol to your body. Your liver generally produces all of the cholesterol your body needs so try to avoid adding any more.

- Eliminate sugar, salt, and fat from any diet for diabetics. Try to find alternative ways to get your protein rather than through animals or animal products.

The goal of any diet for diabetics is to bring those blood sugar levels as close to normal as possible so that your body can produce what it should and be able to function as it should. Consulting with your health care partners is a great first step toward achieving a lifetime of helpful nutrition.

The Power of Superfoods

Superfoods are foods that everyone should be incorporating into their diets each day because of their amazing nutritional value. Foods for diabetics may be different than for people who don’t have to keep a vigilant watch on their blood sugar, but superfoods should not only be a requirement in a diet for diabetics they should be a requirement for everyone!

A diet for diabetics means eating foods with a low glycemic index and in more suitable portions. The following superfoods all have a low glycemic index. So… enjoy!

Beans are a great superfood. They provide a terrific source of magnesium and potassium. And, because they are very high in fiber, they are quite filling and can easily make a meal.

Dark leafy vegetables are an amazing superfood and deliver tons of nutrition while staying very low in calories and carbohydrates. Spinach and kale are very beneficial and can easily be incorporated into your diet for diabetics. Add some kale and spinach to your favorite soup and increase its nutritional value.

When craving a starchy vegetable, switching your potato from regular white to sweet will boost your vitamin A and fiber. Not to mention these are also much lower on the glycemic index. An option but a huge following is MonaVie.com with acai, a top superfood.

Blueberries, raspberries, strawberries all are heralded as superfoods for the antioxidant power each little fruit possesses. Loaded with vitamins and fiber, throw them into a smoothie with low-fat yogurt and you’ve just made an incredible light snack loaded with nutrition.

Reach for a piece of citrus fruit the next time you are in need of a snack. Grapefruits, oranges, lemons and limes are powerhouses of nutrition and will give you your fiber and vitamin C intake for the day.

Finding new ways of incorporating healthier foods into your diet will not only help you stay on the low glycemic index for your diabetes, they will also do a “super” job in helping your mind, heart and overall health.

Alternatives for Managing Diabetes

There is no cure for diabetes. This is a life-long condition that affects your body’s ability to process sugar or glucose. Many people living with diabetes live relatively healthy lives. Properly managing diabetes is a key to longevity. This involves watching your sugar intake, taking medications as directed, and incorporating other healthy habits into your life. Failure to manage your diabetes can result in life-threatening complications.

Here are a few tips for managing diabetes and keeping your condition under control

1. Take your doctor’s advice and maintain a healthy weight. Cut out fast foods, fatty foods, and other unhealthy selections.

2. Get active and exercise at least three times a week for 30 minutes.

3. Add fiber to your diet — eat plenty of fruits, vegetables, whole grains, or take a fiber supplement.

4. Take a vitamin supplement each day. Purchase supplements over-the-counter. Talk to your doctor before starting a vitamin regimen. Ask about other supplements to keep your diabetes under control.

Living With Diabetes: Alcoholic Beverages

People living with diabetes have to keep a close eye on their health and diet. Diabetes is a condition in which the body has difficulty regulating blood sugar. Keeping this condition under control involves carefully monitoring your sugar intake. While you may adopt better eating habits and reduce your intake of candy and other sweets, living with diabetes also calls for limiting your alcohol intake.

It’s okay for people with diabetes to enjoy a drink here and there, but some alcoholic beverages have high sugar content. Consuming several of these beverages a day can negatively affect your blood glucose level and lead to complications.

To maintain your health when living with diabetes, it’s best to watch your intake of alcohol and consume no more than one glass of wine or beer a day. Better yet, you can go a step further and only drink alcoholic beverages that contain no sugar, such as whiskey.

Yogurt for Diabetics

There are many foods for diabetics that help to stabilize blood sugar levels. Yogurt is one of them. Not only is yogurt a great source of protein it is also packed with calcium, which can help in fight against loosing weight and managing diabetes.

Make sure the yogurt you choose is plain, non-fat and has no added sugars. You can add your own toppings to create and even healthier snack. Consider adding fresh fruit such as peaches, kiwi, mango, blackberries, strawberries or raspberries, which are also anti-oxidant powerhouses. Fresh fruit also has a much lower glycemic index than the fruits already added to yogurt. Low-fat granola will add extra nutrients and satisfaction. And, you could also add walnuts or sliced almonds for a healthy burst of omega-3 fatty acids.

Many dairy items that are whole fat contain levels of saturated fats that are very high. Consider having a bowl of non-fat yogurt after dinner to help satisfy your sweet cravings.

Research Shows the Benefits of Going Organic for Diabetics

It’s common knowledge that a proper diet and exercise can help in both preventing and managing diabetes. Yet more and more research is suggesting that it’s a bit more complicated than that.

Take the idea of a healthy diet, for example. It is hard to argue with the importance of a diet based on fresh fruits, vegetables, fiber, and whole grains. But the quality of these foods is also of critical importance. As a result, many diabetics are considering going organic.

Research shows that eating foods exposed to Persistent Organic Pollutants (POPs) may contribute to a host of health issues, including diabetes, obesity, low in high-density lipoprotein cholesterol, and more. In fact, close to 100 studies show a link between POPs and diabetes.

POPs are harmful because they are stored in abdominal fat and as a result, over time, causes low-grade inflammation that erodes cell strength. Obese individuals with high POP levels had the highest rate of Type 2 diabetes, while obese individuals with low POPs showed no sign of diabetes.

It’s worth noting there isn’t a definitive link, as one’s diet is incredibly complex; that said, these recent studies are raising red flags within the diabetes community.

Foods that Diabetics Should Avoid (and Embrace)

When it comes to what foods for diabetics should be avoided, there are obvious and less-than-obvious culprits.

The most obvious food or drink to avoid is, of course, sodas and other sweetened drinks. Such drinks will wreck havoc on one’s blood sugar and give non-diabetics a 26 percent higher risk of developing type 2 diabetes.

But there are other less-obvious foods that diabetics should avoid, one being white bread, which is quickly digested by the body, causing blood sugars to rise. Red meats and other processed meats high in saturated fats are a bad idea, as are many packaged foods high in trans fats.

Fortunately, there are many health options available to diabetics, especially fresh fruits and vegetables, to help keep blood sugars in check. Fiber-rich foods are also essential as they not only help control blood sugar levels but can also decrease the risk of heart disease. And eat fish at least twice a week – fish has less fat than meat and are also high in omega-3 fatty acids.

Of course, not all diabetics are alike, so it is important to work with a dietician to establish a regimen that is right for you.

Next Page »