February 11, 2021
Diabetes Management: Control It With Diet & Exercise
There's a lot of information out there about diet and exercise, but for people living with diabetes, getting it right is crucial for good health. We’ll help you get started by walking you through a manageable diet and exercise plan.
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Foods to Avoid
Let’s start with some diet tips. First of all, if you have diabetes, there are some foods you should avoid when possible. Excess amounts of unhealthy fats, oils, and sweets can cause weight gain, and that can make it harder for you to manage your diabetes. You’ll also want to cut out certain sources of carbohydrates, like processed grains, sugary cereals, and white bread. However, there are a few products on the market that are much better options for people with diabetes, like white wheat bread that’s rich in fiber.
Foods to Enjoy
On the flipside, you’ll want to make sure you’re getting enough of some foods. Lean protein sources, including meat, poultry, fish, and tofu, shouldn’t cause problems related to your diabetes. Vegetables are also great for diabetes patients – just remember that potatoes, peas and corn are counted as carbs!
Rethink the Food Pyramid
Want to get the right amounts of foods in each food group? The answer is as simple as the plate in front of you! According to the American Diabetes Association, half your plate should be filled with non-starchy vegetables, one-quarter should contain healthy carbs (including fresh fruits), and the last quarter should be used for lean proteins.
Keep Track of What You Eat
To make sure your diet is working as expected, it’s a good idea to keep an eye on your weight. You can do this by keeping a food journal, but another option is to download one of the many smartphone apps created with healthy living in mind. Popular options include UnderMyFork, MyFitnessPal, and Fooducate.
Monitor Your Blood Glucose Levels Before, During, and After Exercise.
Speaking of fitness, it’s time to switch gears and talk about workout planning. Regular exercise can be hugely beneficial to anyone’s health, but it’s especially important for people with diabetes. Getting active can help you control your glucose levels, improve your heart health, and lose weight. Just work hard and try to make it a habit!
Understand How Exercise Impacts Blood Sugar Levels
If you’re kicking off a new exercise routine, it’s important to take things one step at a time. Exercising will have an impact on your blood sugar levels – you might want to start by walking or doing some yoga at home. Once you’re used to that, you can start to up the intensity little by little.
Stay In Range
Just don’t leave your glucometer behind during your workout, since you’ll want to measure your blood sugar levels before, during, and after exercise. In general, a blood sugar range between 100 and 250 milligrams per deciliter is good for diabetes patients starting a workout. Of course, you’ll want to get advice from your doctor about this before starting a new exercise program.
Add Physical Activity to Your Day-to-Day
Along with developing an exercise plan that works for you, there are lots of simple ways to get more physical activity. For example, take the stairs instead of the elevator, or find a parking space further away from your destination than normal. The possibilities are endless – you just have to be on the lookout for them!
Visit USMED.com for More Tips
That’s all for this video, but we’ve got more information to share! You can find fitness tips, healthy recipes, and additional resources at the “Living With Diabetes” section of US MED’s website. If you need to order testing supplies or CGM supplies, stop by our page for new customers.