So much today is written of the importance of diet and exercise for all and when one has diabetes it is truly essential that one participate in being active and eat wisely. This is true whether you are a type 1 or a type 2 diabetic.
Diet is very important in the life of a diabetic. Most food is turned to glucose in the body. The cells then take the glucose from the blood stream and convert it to energy. Insulin is produced by the pancreas and allows all the cells to take the glucose from your blood and convert it.
For a diabetic, either the pancreas doesn’t produce insulin (type 1), or doesn’t produce enough insulin or the cells ignore the insulin produced (type2). When the cells ignore the insulin produced it is called insulin resistance. It is my understanding that with most type 2 diabetics it is a combination of not enough insulin produced and insulin resistance.
A diabetic, (whether type 1 or type 2), needs to balance calorie intake with the medications so that your bodies glucose levels don’t rise or drop dramatically. This is especially important for insulin dependent diabetics. If you are overweight, losing the excess can go a long way to maintaining optimal health. It will help lower the amount of insulin you need to take, (and for some enable them to get off insulin) and is far better for your heart health and will also help you avoid or reduce other complications. You need to be rigorous in following a strict diabetic diet.
Keep close watch on your intake of fats and carbohydrates. These will raise your blood sugars and fats are high in calories to boot.
Proteins are a good choice for diabetics as they do not raise blood sugars like carbs and fats, and should make up 12% to 20% of caloric intake for the day. A gram of protein equals about 4 calories. It is great for a bedtime snack to help maintain glucose levels. My doctor told me that making sure I had enough protein with each meal or snack also helped keep blood sugar levels steadier as it inhibits the quick uptake of the glucose created by carbohydrates.
A very rich source of protein is fish. Soy and lentils are also high protein foods, along with many kinds of beans such as kidney beans, baked beans etc.
Carbohydrates are the highest source of blood sugar, but don’t eliminate them! It is recommended that 40-60% of your daily calories come from carbohydrates.
Generally carbohydrates are one of two types. Complex carbohydrates are found in fruit, vegetables, whole grains and starches. Simple carbohydrates are found in table sugar and processed foods.
Complex carbohydrates, those we get from vegetables and whole grains are the best because they take longer for the body to break down. They also contain fiber which is essential in preventing heart disease. They also promote weight loss and aid in preventing type 2 diabetes. However starchy food like potatoes and pasta should be very limited and simple carbs should be avoided all together if possible.
Fats can be good or bad depending on the source. Saturated fats (such as red meats) and trans fatty acids, (made from plant fats artificially and are found in fried foods, processed foods and margarine), should be avoided. Those with diabetes should try and stick with monounsaturated and polyunsaturated fats found in plant products. These should make up about 30-35% of your calory intake.
Plants, fruits, whole grains and nuts are all high in fibers. Fibers help cleanse the body by passing waste and water through the intestine to be removed as solid waste. They also aid in proper food digestion, help keep a healthy weight, decrease cholesterol levels, and are good for the heart.
As with all you do, consult your doctor or diabetic nurse/clinic for good dietary controls and suggestions.
I found the diabetic nurses at the clinic very helpful in helping me find out what my caloric intake should be for the day and for advice on what foods I should avoid.
Exercise not only helps burn off the calories, it helps your body utilize the sugars, and helps reduce the weight. One side effect of insulin is weight gain. And it is a “catch 22". The more insulin you use, the more weight you gain; the more weight you gain, the more insulin you need. It can almost defeat one.
Exercise can help lose those extra pounds, but you must use caution! If you exercise too much, or too little, it can have a negative affect on your blood sugars. They could go suddenly down (hypoglycemia) or increase very quickly (hyperglycemia). Keep food and medications on hand when you are exercising so that you can deal with extreme variations in blood sugar quickly.
For those who are, for one reason or another restricted in the physical activity they can participate in take a look at my friend Kim's site at http://startfitnessnow.com She was a trainer for the show "The Biggest Loser" and has some wonderful exercise programs for everyone from beginner to advanced. There is even one that can be done from a sitting position. She also offers some expert advice on her site from Dr. Singh to do with nutrition. Some of her information focuses on diabetes.
