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Set Weight Loss Goals
If your doctor has recommended you lose weight, talk with them about an optimal weight loss goal for you. The Centers for Disease Control and Prevention recommends a weight loss goal of one to two pounds a week. This can be achieved through a more nutritious diet and increased physical exercise.
Employing the help of a trainer or fitness app, and possibly even a dietician, are all methods to help you learn how to make the best choices for your body and your lifestyle.
How Should You Count Fiber When Calculating Insulin
Unfortunately, there is no easy answer to this question. But here are a few tips when youre consuming a whole food or product with high fiber:
Food in our lives with type 1 diabetes is complicated.
At the end of the day, the one thing every nutrition expert can agree on is that we should all strive to eat more real food especially plants! And thankfully, by eating more plants, youll effortlessly get more fiber into your diet.
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Added Fiber In Processed Low
Nowadays, there is so much fiber product added to low-carb products that things can get a little confusing when youre dosing insulin for 10 net carbs only to see the impact on your blood sugar as though it were actually 20 grams.
So heres the catch when it comes to fiber.
Some of that fiber is still broken down into glucose. And these high-fiber products that contain large quantities of highly processed fiber are the biggest culprits.
Take a look at the nutrition profile in this edamame pasta:
- 21 grams of total carbohydrate
- 12 grams of dietary fiber
- = 9 grams net carbs
Personally, I can tell you that the impact of those 9 grams of carbohydrates affects my blood sugar more like its about 15 grams of carbohydrate. Still far easier to manage my diabetes around that a bowl of heavily processed, starch-laden wheat or rice pasta, but not nearly as low impact as many high-fiber products like this claim to be.
Other high-fiber products include protein bars, protein powders, bread, tortillas, and diet-like desserts.
Study Design And Setting
This study utilized randomized controlled trial design, with newly identified Type 2 diabetes patients who were on anti-diabetes medication. Aged more than 35 years of old, male and female and who attend private endocrine clinics in the Gaza Strip. Sample size was calculated using two mean formula, which indicated that 18 respondents in each subjects. However, to ensure power to reach desired statistical outcomes and allow for voluntarily withdrawal, number of subjects were increased to 20 in per group. The study included 20 male and 20 female patients. To insure equal distribution of cases, the subjects were stratified according to sex , age , BMI and fasting glucose level into homogeneous strata, then the subjects were allocated randomly in to intervention and control group. The control group consists of 20 participants did not receive any food supplements throughout the intervention period and instead continued with their regular diets. While, the intervention group consists of 20 participants, and received soluble fiber 10.5 g daily for eight weeks of intervention.
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Broccoli And Broccoli Sprouts
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli .
Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress .
Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and theyve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (
11 ).
Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli (
Soluble Fibre And Blood Glucose Levels
Research studies have found that even modest increases in soluble fibre intake helps to lower blood glucose levels.
The fact that soluble fibre could help improve blood glucose in two ways.
The slowing down of passage through the digestive gives digestive hormones more time to act and by forming a gel with water, soluble fibre prevents carbohydrate from being so quickly absorbed by the small intestine
Research published in the New England Journal of Medicine in 2000 compared a moderate fibre diet with a high fibre diet over 6 weeks.
The high fibre diet saw a reduction in pre-meal blood glucose levels by 0.7 mmol/l compared to the moderate fibre diet as well as reducing triglyceride levels and post meal blood glucose levels.
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Manage Your Carb Intake
Your body breaks carbs down into sugars , and then insulin helps your body use and store sugar for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
However, there are several things you can do about this.
The American Diabetes Association recommends managing carb intake by counting carbs and being aware of how many you need .
Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management (
The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. Thats about 14 grams for every 1,000 calories .
Summary
Eating plenty of fiber can help with blood sugar management. Soluble dietary fiber is the most effective.
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Checking For Low Blood Sugar Levels
The warning signs of hypoglycemia are the bodys natural response to low blood sugar levels. When blood sugar levels fall too low, the body releases the hormone adrenaline, which helps get stored glucose into the bloodstream quickly. This can make someone:
- pale
- start shaking
- have an increased heart rate
If the hypoglycemia isnt treated, more serious symptoms may happen, such as drowsiness, confusion, seizures, and loss of consciousness.
The only way to know for sure if youre having a low blood sugar level is to test. Blood sugar levels can be tested with a . This computerized device measures and displays the amount of glucose in a blood sample. But if you cant quickly check your blood sugar level, its important to treat yourself for hypoglycemia immediately to prevent symptoms from getting worse.
Sometimes a person with diabetes may have symptoms of low blood sugar levels, but blood sugar levels are not actually low. This is a called a false reaction. The hormone adrenaline is not just released when blood sugar drops too low its also released when blood sugar levels fall quickly when theyre too high. If youre having a false reaction, you might actually have blood sugar levels in a healthy range but feel as if you have low blood sugar. Testing blood sugar levels before treating yourself for hypoglycemia can help you figure out if youre having a false reaction.
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When To Consider Diabetes Medications & Insulin
Youâve tried all of the above , and youâre still not seeing the results you want. At that point, it may be time to add some medications into the mix.
Here are the need-to-know-signs: The first sign of needing to start a medication to help lower your blood sugars, explains Jody Stanislaw, ND, CDE, is an elevated A1C levelover 6.5 percentthat is not responding well to your efforts to eat a healthier diet, exercise more, and lose weight. If those changes arent lowering your blood sugars over the course of three to six months, its time to talk about an oral medication like metformin.
Dr. Stanislaw, a diabetes coach and creator of diabetes training courseshas lived with type 1 diabetes since childhood. Starting insulin early in your diagnosis of type 2 diabetes can help some patients actually improve their own insulin production by increasing your bodys natural beta cell function, adds Dr. Stanislaw.
This isnt guaranteed to be effective in everyone, but its a worthwhile reason to let go of your fears of starting insulin early.
The goal is to get into as healthy of blood sugar control as possible, as soon as possible, says Dr. Stanislaw.
High blood sugars create damage throughout the body, especially to the precious beta cells, the cells that make insulin. People should be more fearful of high blood sugars than insulin injections.
The real goal is to prevent the development of long-term complications.
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Fiber: The Carb That Helps You Manage Diabetes
Fiber can help manage your diabetes and reduce the risk of complications, like heart disease.
Fiber is part of a healthy diet and can provide a range of health benefits. It can be especially important in preventing or managing diabetes. Learn more about the surprising role of fiber.
We all need fiber to keep our internal plumbing humming like a fine-tuned engine. But most US adults only get about half the fiber they need each day. You wouldnt skip out on maintaining your car with the necessary gasoline and oil, right? Then why do it to your body?
Heres the scoop. Fiber is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It helps keep you regular, but it offers many other health benefits as well, especially for people with diabetes or prediabetes.
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How Do You Reverse Type 2 Diabetes
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The study really gets at the mechanistic reasons of why these fiber-rich, plant-based diets may be helpful, especially in patients with type 2 diabetes, said Dr. Clare Lee, an endocrinologist at Johns Hopkins University who also studies the link between diabetes and the microbiome. She was not involved in the study.
Its an exciting step towards understanding potential mechanisms that can help us prevent and treat diabetes, she said.
Fiber, of course, has long been shown to improve blood sugar, and diabetics are encouraged to eat plenty of it. But the benefits of fiber may be much more complex than scientists previously understood.
Leafy greens, whole grains, fruits with fibers: Theres lots of evidence that microbes will digest foods our bodies cant, said Dr. Lynn Bry, director of the Massachusetts Host-Microbiome Center at Harvard University, who was also not involved in the research. When you eat, youre not only feeding yourself, youre feeding your microbiota.
In a randomized, controlled trial, 27 participants with diabetes were given large quantities of dietary fibers including whole grains, traditional Chinese medicinal foods, and prebiotics. The 16 participants in the control group had about the same caloric and nutrient intake, but not the supplemental fiber. Both sets took the diabetes drug acarbose.
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What Is Dietary Fiber
Often referred to as roughage, dietary fiber is part of the total carbohydrate amount in most plant-based foods.
It is a type of carbohydrate found in plant foods and is made up of many sugar molecules linked together, explains the Food & Drug Administration. But unlike other carbohydrates , dietary fiber is bound together in such a way that it cannot be readily digested in the small intestine.
In laymans terms: most forms of carbohydrate are easily broken down into glucose and absorbed through the lining of your stomach, but the majority of dietary fiber you eat is not. Which also means it doesnt generally raise your blood sugar.
Are Fiber Supplements Okay
It’s preferable to get your fiber from foods instead of supplements, according to the American Heart Association . Fiber supplements may be appropriate for some people, but taking them will mean that you won’t get other nutrients from fiber-filled foods. For example, apples have fiber and antioxidants.
Berry said people with diabetes should speak with their healthcare provider before trying a fiber supplementsome conditions such as irritable bowel syndrome or Crohn’s disease can be exacerbated by the supplements. If you take in too much fiber, you risk gas, bloating, and constipation, but Berry said that few patients eat enough for this to happen.
To avoid problems, add fiber to your diet gradually, and drink several glasses of water each day to help push fiber through the digestive system. Additionally, make sure that you speak with your healthcare provider regarding any changes to your diet and eating habits.
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