For those suffering from diabetes, it is imperative that they make a number of lifestyle changes to prevent its worsening. A healthy diet will help to manage insulin levels and portion sizes. People with diabetes should limit their daily total carbohydrate intake and focus on whole grains over flour products. They should also try to eat more beans, legumes, and starchy vegetables. In addition, they should consume adequate omega-3 fats through fish, flax seeds, walnuts, and soy. They should also consume at least 35 grams of fiber per day and include plenty of high-quality protein at every meal.
Table of Contents
It is possible to control your blood sugar level by eating the right kinds of foods. However, the first step is to know your risk factors for diabetes. A consistent spike in blood sugar is a big risk factor for diabetes. One way to avoid such a spike is to limit refined carbohydrates. For example, avoid white bread, potatoes, and many breakfast cereals, which contain refined carbohydrates. Instead, choose complex carbohydrates and limit sugary foods.
Carbohydrates should make up around 45 percent of the total calories in your diet. Most of these should come from vegetables and whole grains. You should also limit trans fats in your diet. Fortunately, trans fats are banned from most processed foods in the United States. Although small amounts of trans fats are naturally found in some meats, these are not high enough to be dangerous.
Exercise has numerous benefits for people with diabetes, from improving insulin sensitivity and decreasing blood glucose to managing blood pressure and cholesterol. Not to mention, it also improves cardiovascular health and reduces the risk of heart attacks and strokes. For these reasons, exercise is one of the 25 ways to control diabetes in 2022.
Experts suggest doing at least 30 minutes of moderate intensity exercise per day and incorporating resistance training at least twice a week. However, it is crucial to exercise slowly. Even if you have a busy schedule, you should split up your exercise goals into several small, manageable sessions. This way, you can achieve the same effect as a solid half-hour workout without putting too much strain on your body.
Manage insulin levels
Managing insulin levels to control diabetes is possible if you follow a few simple guidelines. For example, you should limit total carbohydrates and choose whole grains instead of refined flour products. Additionally, you should increase your intake of beans, legumes, and starchy vegetables. Your diet should also contain adequate amounts of omega-3 fatty acids, which are found in cold-water fish, flax seeds, walnuts, and soy products. Additionally, you should consume a minimum of 35 grams of fiber a day.
To ensure that your blood sugar remains stable, you must coordinate your medications and meals with your insulin therapy. The size and timing of insulin doses are critical to the success of diabetes management. It is also important to avoid sugar-sweetened beverages, which increase blood sugar levels quickly.
Manage portion sizes
Managing portion sizes is an essential aspect of managing diabetes. What constitutes a portion depends on your age, weight, and gender. Generally, men should consume no more than nine servings of carbohydrates per day, while women should consume seven servings. It is also important to make sure that you get at least one-fourth of your daily calories from protein and fat. The ADA recommends using a diabetic portion plate to determine your ideal serving size.
By controlling your portion size, you can manage your weight and blood sugar levels. This is especially important for people with type 1 diabetes, as they need to carefully balance the amount of insulin they take with the amount of food they eat.
Managing stress is important for everyone, but it’s particularly important for people with diabetes. Studies show that stress increases the risk of complications, such as type 2 diabetes. Endocrinologist Robert A. Gabbay, chief medical officer at the Joslin Diabetes Center in Boston, says that diabetes patients with high levels of stress are at a higher risk of developing complications. With the COVID-19 pandemic in the news, people may feel on edge, worried about getting sick and then unable to get back to normal.
The good news is that there are many ways to reduce stress and keep your blood sugar levels in check. Exercise is an excellent way to control stress, and it improves your health both physically and mentally. Exercises such as yoga and walking can reduce blood sugar levels and also reduce your blood pressure. These activities also release endorphins, which reduce negative emotions and anxiety.