Did you know that one in three American adults is at risk for developing diabetes? That number is only going to increase as the population ages. But there are things you can do to manage your diet and keep your blood sugar under control. Here are some tips to help you get started.
Visually control your meals
Controlling your portion size is one of the most important things you can do to manage your diabetes. But it can be tricky, especially when you’re eating out. One way to make sure you’re not overindulging is to use the plate method. The method is quite simple: divide your plate into four sections. One quarter should be devoted to lean protein, one quarter to non-starchy vegetables, and the other half should be split between whole grains and fruit. This will help you get the nutrients you need without going overboard.
Cut down on sugar
You might be surprised to learn that sugar isn’t the only culprit when it comes to raising blood sugar levels. Other carbohydrates, such as white bread or pasta, can have a similar effect. That’s why it’s important to cut down on all types of carbs, not just sugar. One way to do this is to choose complex carbs over simple carbs. Complex carbs, such as whole grains, take longer to digest and don’t cause your blood sugar to spike as much.
Get enough fiber
Fiber is an important nutrient for everyone, but it’s especially important for people with diabetes. That’s because fiber can help slow down the absorption of sugar in the bloodstream. Soluble fiber is particularly helpful in this regard. Good sources of soluble fiber include oats, barley, and legumes. To make sure you are taking your daily dose of fiber, aim to eat at least 25 grams per day.
Choose healthy fats
Not all fats are created equal. Some, such as saturated and trans fats, can increase your risk for heart disease. But other types of fat are good for you. These include unsaturated fats, such as those found in olive oil, avocados, and nuts. These healthy fats can help improve your cholesterol levels and lower your risk for heart disease.
Include physical activity in your daily routine
Physical activity is an important part of managing diabetes. It can help control your blood sugar levels and promote weight loss. Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week. Walking, biking and swimming are all good options. If you’re not sure how to get started, talk to your doctor or a certified diabetes educator.
If you have diabetes and do not manage it properly, you could experience several health problems, including:
-High blood sugar levels, can cause damage to your organs over time
-Foot problems, which can lead to amputation
That’s why it’s so important to take steps to manage your diabetes and keep your blood sugar under control. These tips can help you get started. But remember, this is a lifelong process. You’ll need to continue making healthy choices day after day, year after year. But the effort is worth it. By taking care of yourself, you can lower your risk for serious complications and enjoy a healthier, happier life.
These are just a few tips to help you better manage your diabetes. Remember, every person is different, so what works for one person might not work for another. Talk to your doctor or a certified diabetes educator to develop a plan that’s right for you.