You can make a difference in your blood glucose control. To keep
your blood glucose levels within goal range, you need to balance
your food, diabetes medications (if taken), and physical activity.
By familiarizing yourself with each of these factors, you will be
able to achieve optimal blood glucose goals.
What is the role of carbohydrates?
Carbohydrates are
the body's main energy source. About half of your daily
calories should come from carbohydrates. Carbohydrate choices
include bread, grains and starchy vegetables, fruits, dairy
products, and sweets. These foods break down into sugar in our
blood. This sugar is then stored and used for energy. Insulin is
needed to transport the sugar in the blood to its storage area. In
diabetes, a lack of insulin or too little insulin results in high
blood sugar levels.
What is carbohydrate counting and how does it
work?
Carbohydrate counting involves determining the
amount of carbohydrates that are right for you and distributing
that amount evenly over your meals. Reading food labels and
becoming familiar with serving sizes will help you achieve this.
For example, a breakfast consisting of 1 slice of toast with 1
teaspoon peanut butter, half a banana, and 1 cup of milk = 3
carbohydrate servings or 45 grams of carbohydrate. (1 serving = 15
grams of carbohydrates). A registered dietitian can help you learn
more about carbohydrate counting and help you decide how much
carbohydrate you should have each day.
Are some carbohydrates better than others?
Choose
your carbohydrates by the amount of fiber they contain. More and
more research is showing that a higher fiber style of eating is a
very healthy way to eat. Fiber is a type of carbohydrate, so you
won't find fiber in meats, fats, or dairy products. Fiber
foods are usually higher in vitamins, minerals, and antioxidants.
Look for whole grains (breads and cereals that have a whole grain
listed as the first ingredient) and side dishes such as barley,
whole grain pastas, brown rice, beans, and lentils. Wash fruits and
leave the skin on when eating them. Choose fresh or frozen fruits
and vegetables instead of canned. The less processed foods are, the
more fiber they contain.
How often should I exercise?
Exercise improves
fitness, increases insulin sensitivity, maintains bone health,
helps in weight management, and improves sleep patterns. Exercise
can help lower blood glucose levels, which is why exercising in the
morning or after a meal might naturally help to lower any higher
blood glucose levels. Exercise includes many
activities--walking, swimming, biking, tennis, gardening,
lawn-mowing. Think of what you like to do, then get moving!
Exercise should be daily if possible, but three times per week for
20 to 30 minutes is the minimum amount of time that you should
exercise. Check with your doctor before beginning any exercise
program.
As you work to achieve optimal blood glucose control, it is
important that you recognize the roles that exercise and diet play.
A registered dietitian can help develop a meal plan that is right
for your lifestyle.