Never Skip Eating Breakfast
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Weve all heard that breakfast is the days most important meal. This is especially true for those who have diabetes. I think eating breakfast is important, especially with potential risk for hypoglycemia and avoiding potential highs related to fasting for too long a period of time, Crandall Snyder says.
A high-protein breakfast has an edge over breakfasts that are high in carbohydrates, according to research from The University of Missouri-Columbia. In the research, women ages 18 to 55 consumed meals with similar calories, fat, and fiber contents but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants blood for four hours after they ate breakfast. The best breakfasts contained 39 g of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.
Besides, eating breakfast may help overweight people with type 2 diabetes shed extra pounds. Of the participants in the National Weight Control Registry who maintained at least a 30-pound weight loss for at least one year, 78 percent said they eat breakfast daily.
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One That Casts A Spell
This Voodoo House by Laura Denison is a rich beauty. Instead of scary, it is just charming. For more of her creations you can check out her at G 45 Papers on Typepad. The layering and texture of color and patterns are a feast for the eyes. The little lamps and chandeliers are adorable. Wait! Is that a skull on the floor?!
What Is The Glycemic Index
The glycemic index is a number given to foods to indicate how fast they will affect the glucose level in your blood . Dr. David Jenkins developed the glycemic index at the University of Toronto in 1981.5 Dr. Jenkins was conducting research on how people with Type 1 diabetes can control blood sugar, and that led him to understanding more about the role of carbohydrates in blood glucose levels. When you eat, your body converts the food to energy for the body, and one of those conversions is to provide sugar to the body. Foods that convert to sugar more slowly provide a more continuous source of energy, without the spikes in blood sugar that can lead to a crash, causing low energy and lethargy. The list below is incomplete, but it can help you start thinking about foods that that provide slow and steady energy to the body. Harvard has a longer list of foods and their glycemic index at this link2.
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Get A Handle On Stress
When youre stressed out, your blood sugar tends to rise, Crandall Snyder says. According to the Diabetes Teaching Center at the University of California in San Francisco, when youre stressed, insulin levels fall, certain hormones rise, and more glucose is released from the liver, which ends up in the blood stream and can cause disruptions for up to eight hours.
How can you burn off tension? Yoga and meditation can help people lower their blood sugar levels, Weisenberger says. A December 2014 study published in the Journal of Physical Therapy Science involving 27 nursing students and found a combination of yoga and meditation practiced for one hour once a week led to reduced levels of stress and lower blood glucose levels after 12 weeks.
Crandall Snyder also suggests taking a few deep breaths, going for a walk, playing with your dog for a few minutes, or listening to a fun song. Basically whatever you can do to distract yourself for a few minutes and just lower your breathing rate will help, she says. Indeed, the CDC notes that less water in your body is liked with a higher blood sugar concentration.
Dinner: Salmon With Veggies
- 1/2 cup sautéed zucchini
- 1 cup sautéed mushrooms
To complement your meal and for dessert:
- 4 ounces red wine
- 1/2 cup sliced strawberries with whipped cream
- 1 ounce chopped walnuts
Total digestible carbs: 14 grams
Total digestible carbs for the day: 37 grams
For more ideas, heres a list of seven quick low carb meals, and a list of 101 healthy low carb recipes.
Summary
A meal plan to manage diabetes should space carbs evenly over three meals. Each meal should contain a balance of protein, healthy fats, and a small amount of carbs, mostly from vegetables.
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Foods To Eat In Moderation
You can eat the following foods in smaller quantities at meals, depending on your personal carb tolerance:
- Berries: 1 cup or less
- Plain, Greek yogurt: 1 cup or less
- Cottage cheese: 1/2 cup or less
- Nuts and peanuts: 12 ounces, or 3060 grams
- Flaxseeds or chia seeds: 2 tablespoons
- Dark chocolate : 30 grams or less
- Winter squash : 1 cup or less
- Liquor: 1.5 ounces, or 50 grams
- Dry red or white wine: 4 ounces, or 120 grams
Legumes, such as peas, lentils, and beans, are healthy sources of protein, though they do have carbs as well. Be sure to include them in your daily carb count.
Drastically reducing carbs usually lowers insulin levels, which causes the kidneys to release sodium and water .
Try to eat a cup of broth, a few olives, or some other salty low carb foods to make up for the lost sodium. Dont be afraid to add a little extra salt to your meals.
However, if you have congestive heart failure, kidney disease, or high blood pressure, talk to your doctor before increasing the amount of sodium in your diet.
Good Blood Sugar Levels
Sugar levels change throughout the day depending on activity levels and eating patterns. Normal blood sugar levels for an adult that has not eaten for 8 hours is between 70 and 100. It should be less than 140 within 2 hours of eating a meal.
the below video is a a bit dry but it explains the science behind blood sugar levels:
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Foods That Wont Spike Your Blood Sugar Levels
When making food choices while managing blood sugar levels, it is important to select ones that wont cause your blood sugar to increase quickly and significantly. Look for whether foods have complex or simple carbohydrates and opt for complex carbohydrates when possible.
Below are 10 foods that wont spike your blood sugar levels and some ideas for incorporating them into your meals.
Sleep For More Than 6 Hours A Night
Poor sleep doesnt just make us feel sluggish and grumpy. Poor sleep plays havoc with the body, by disrupting blood sugar levels, which surge as we snooze. For a healthy person, insulin can handle this sugar boost. It just tells the muscle, fat and liver cells to absorb the glucose from the blood, to keep levels balanced. If you are at risk of Type 2 diabetes, its much more dangerous. In this case your insulin cant do its job properly, so blood sugar levels will rise higher.
What causes Type 2 diabetes? Poor diet and obesity contribute to the risk of having diabetes. But did you know too little sleep can also put you at risk?
One study found that people who often slept for less than 6 hours a night were twice as likely to develop diabetes or to have cells that were less sensitive to insulin. This was true even after researchers took other lifestyle behaviour into account.
Can I party all night and catch up with sleep in the morning? No, not too often. When you stay up late your body makes more of the stress hormone cortisol. This disrupts the way your insulin works. So, to lower blood sugar levels, try to get at least 7 hours of sleep each night.
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Tips To Lower Blood Sugar Naturally
Experts agree that individuals living with type 2 diabetes can improve their symptoms with a few simple lifestyle tweaks.
Its the Holy Grail for people with diabetes: Checking your blood sugar and seeing the numbers right in line. Can lifestyle changes help? Yes, says Jill Weisenberger, RDN, a diabetes nutrition expert based in Newport News, Virginia.
If you have diabetes, lowering blood sugar isnt just a short-term goal according to the Centers for Disease Control and Prevention , it helps prevent or delay diabetes complications, including heart, kidney, eye, and nerve diseases. It can change the course of the disease entirely.
It’s 100 percent important that try and lower their blood sugars through dietary approaches first, says Jessica Crandall Snyder, RD, CDCES, with Vital RD in Denver. For some people, it not only can be preventive, but it can also help with reversal of the actual disease.
Crandall Snyder says making a few key lifestyle changes can sometimes eliminate the need for medication. Poking yourself with insulin isn’t fun, she says. Diabetes is a progressive disease, and you really have to figure out how to take control.
Here are 10 ways to do it, no prescriptions required.
Caution: Birth Control Pills
Types that have estrogen can affect the way your body handles insulin. Still, oral contraceptives are safe for women with diabetes. The American Diabetes Association suggests a combination pill with norgestimate and synthetic estrogen. The group also says birth control shots and implants are safe for women with the condition, though they can affect your blood sugar levels.
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Roller Coaster: Female Hormones
When a woman’s hormones change, so does their blood sugar. Keep a monthly record of your levels to get a better idea of how your menstrual cycle affects you. Hormone changes during menopause may make blood sugar even harder to control. Talk to your doctor about whether hormone replacement therapy is a good idea.
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How To Get Help For Paying For Diabetes Medicine
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How Exercise Impacts Glucose In The Moment
When you exercise, your body relies on two sources of fuel: glucose and fat. How your blood sugar changes during exercise depends on the intensity level of your workout and the fuel source your body is using.
Steady-state cardio exercises, like jogging or gentle swimming, donât rely on your body having to produce quick bursts of energy. In these cases, it gets more of its energy from fat, so your blood sugar will usually stay at the same level or decrease.
Higher-intensity exercises like HIIT, strength training, and sprinting cause your body to release a surge of adrenaline. To ensure that you have enough energy readily available for this, your body releases glucose from your liver, increasing your blood sugar levels.
Put more simply, your body works through exercise using supply and demand. During high-intensity exercises, it doesnt have the supply of energy on hand to fuel your workout. So, it releases glucose, immediately meeting the energy demand to fuel your workout while causing a short-term spike in blood sugar. During low-intensity exercise, your body has enough energy on hand to meet the demand, so blood glucose typically stays steady or decreases.
Short-term level changes like these are not harmful, just a standard part of our physiology.
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A Brief Overview Of The Ketogenic Diet The Real Type 2 Diabetes Diet
For those who dont know, the ketogenic diet restricts daily carbohydrates to around 20-30g of net carbs . Restricting carbohydrates to this degree forces your body to burn fat for fuel a process called ketosis. Once your body is in ketosis, your blood sugar levels will decrease and your A1C levels will drop.
For more information on how to start a ketogenic diet to lower blood sugar read our beginners guide to the ketogenic diet.
Here is a brief list of what you should and should not eat on a ketogenic diet:
Do Not Eat:
- Meats fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens spinach, kale, etc.
- Above ground vegetables broccoli, cauliflower, etc.
- High Fat Dairy hard cheeses, high fat cream, butter, etc.
- Nuts and seeds macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries raspberries, raspberries, and other low glycemic impact berries
- Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats coconut oil, high-fat salad dressing, saturated fats, etc.
If youre new to keto, you can always see our more detailed ketogenic food list >
Before you start, it is important to know that your blood sugar wont drop instantly. Some studies suggest that you may have to stay on a ketogenic diet for 16 weeks before your blood sugar is under control.
However, this doesnt mean that you will have to wait that long. You can lower your blood sugar today especially if you eat the ten foods that lower your blood sugar naturally.
Bump Up Your Exercise Intensity
Exercise is a great way to boost your body’s ability to manage blood sugar, but making sure it’s a heart-pumping workout will help even more. Performing brief spurts of high-intensity exercise improved blood glucose levels in diabetics and healthy people for one to three days, per a 2013 review of research. Muscles soak up glucose during exercise to burn for energy, and the higher-intensity movements may aid this process even more.
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What Can Lower Your Blood Sugar
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