Managing Diabetes Through Diet and Exercise

November is National Diabetes Month. With over 24 million Americians suffering from the disease, it is important to learn how diet and exercise effect your blood sugar levels. By making small changes to your eating patterns, you can learn to greatly improve your blood sugar control.

Carbohydrates have the biggest impact on blood sugar levels since they are digested and absorbed rapidly. By balancing your intake of carbohydrates with protein and fat, you can prevent rapid highs and lows in blood sugar readings. Carbohydrates are found mainly in starches as well as in fruits, milk, and starchy vegetables.

The overconsumption of carbohydrates at one sitting can lead to high blood sugar readings. Limit sources of carbohydrates to no more than 3 to 4 servings (45gm to 60gm of carbohydrate) at each meal and 1 to 2 serving (15gm to 30gm of carbohydrates) at each snack. Consume at least 1 ounce of protein or 1 fat serving at each meal and snack to slow the absorption of carbohydrate and prevent a rapid rise in blood sugar.

Choose whole grain carbohydrates and limit refined carbohydrates. Fiber slows the absorption of carbohydrate into our blood stream. This means that fiber helps to prevent spikes in blood sugar readings. Choose grains and bread products with at least 2 grams of fiber or more per serving.

Avoid foods high in sugar such as candies, soda, juice, and white bread products. Foods with more than 10 grams of sugar per serving should be avoided.

Eat frequently. Eating balanced meals and snacks every three to four hours helps prevent highs and lows in blood sugar levels. This can also helps to regulate metabolism, resulting in gradual weight loss.

Get active! Exercise acts like a key that unlocks the door to our cells allowing insulin to carry sugar into the cell, therefore lowering blood sugar levels. The more active we are, the easier it becomes to control blood sugar levels. Aim for 60 minutes of aerobic activity every day. Be sure to consult your physician before beginning any exercise program.

Gradual weight loss improves blood sugar control. As little as 5% of total body weight loss can significantly improve blood sugar control and decrease the risk for future diabetic complications. Choosing reduced calorie foods and increasing activity will help promote a gradual weight loss.