How is diabetes managed? Planning your food consumption?
Three things will have a major impact on your blood glucose and blood lipids (cholesterol, triglycerides) levels
By selecting the right types of foods, as well as appropriate quantities you can significantly improve your ability to control your blood glucose and blood lipids.
- What you eat
- How much you eat
- When you eat
By selecting the right types of foods, as well as appropriate quantities you can significantly improve your ability to control your blood glucose and blood lipids.
What does healthy eating mean?
Healthy eating most certainly does not mean you will go hungry and have to spend much of your life desperately trying to resist temptation. You can still consume the food you like. All it means is that you will have to be much more aware of how much carbohydrate, fat and protein you consume each time you eat. You just have to get the balance right.
Healthy eating most certainly does not mean you will go hungry and have to spend much of your life desperately trying to resist temptation. You can still consume the food you like. All it means is that you will have to be much more aware of how much carbohydrate, fat and protein you consume each time you eat. You just have to get the balance right.
Carbohydrates
Carbohydrates are most abundantly found in fruit, vegetables, yoghurt, sweets, pasta and bread.
Our body needs carbohydrates; we cannot live without them. When consumed, our bodies turn the carbohydrate into blood glucose - glucose is needed by our cells for energy and growth.
If you consume the same amount of carbohydrates each time you eat - especially if those times are at the same time each day - you will be well on your way towards controlling your blood glucose.
It is important that you do not skip meals, no matter what your blood glucose readings indicate. All you will achieve by skipping meals is a more aggressive fluctuation in your blood glucose levels - something you want to try to avoid.
If your consumption of glucose can follow a regular pattern, it will be easier for you to balance food with your medicine(s) and physical activity with optimum blood glucose control.
If your consumption of glucose can follow a regular pattern, it will be easier for you to balance food with your medicine(s) and physical activity with optimum blood glucose control.
Variety and moderation
A varied and moderated diet is ideal if you want to enjoy good health. Your carbohydrate intake should consist of a variety of grains, fruits and vegetables They have plenty of fiber - fiber helps control blood glucose.
Remember that brown rice has more fiber than white rice; whole-grain breads have the most fiber. If you are cooking or baking, opt for whole-wheat or whole grain flours. Include pulses, such as beans; they are a great source of fiber. Dark green leafy vegetables and dark yellow ones have a slower release of carbohydrates than most other vegetables.
Carb, protein and fat mix
According to the Mayo Clinic, your daily intake of calories should consist of:
- Carbohydrates 45% to 65%
- Proteins 15% to 20%
- Fats 20% to 35%
The rewards will be worth it
The ideal eating pattern for a person with diabetes is not really any different from what a non-diabetic person would do if he/she aimed for optimum health and fitness. However, the diabetes patient has the added incentive of trying to prevent complications from developing, such as cardiovascular disease, kidney problems, vision problems and leg and feet sores.
Foods on offer for a diabetes patient are extensive and varied. You will be able to plan a wide range of tasty and interesting meals.
Foods on offer for a diabetes patient are extensive and varied. You will be able to plan a wide range of tasty and interesting meals.
The food pyramid
When you talk to your health care professional, diabetes educator or dietician, they will probably mention the Food Pyramid.
At the base there are foods rich in carbohydrates, such as grains, then there are fruit and vegetables.
Above are meat, fish, milk and cheese; which are rich in protein. At the top are the fatty foods.
Almost all diabetes and medical associations say that you should eat more from the groups at the bottom of the pyramid, and less from those at the top.
It is vital that you talk to an expert about your eating plan. It needs to be tailored according to your weight, age, which medications you are taking and how physically active you are (and, if so, when during the day you are likely to be the most active).
At the base there are foods rich in carbohydrates, such as grains, then there are fruit and vegetables.
Above are meat, fish, milk and cheese; which are rich in protein. At the top are the fatty foods.
Almost all diabetes and medical associations say that you should eat more from the groups at the bottom of the pyramid, and less from those at the top.
It is vital that you talk to an expert about your eating plan. It needs to be tailored according to your weight, age, which medications you are taking and how physically active you are (and, if so, when during the day you are likely to be the most active).
Glycemic index
Not all carbohydrates are the same. The Glycemic Index (GI) describes what effect certain foods can have on our blood glucose levels. A high GI tends to cause more blood glucose fluctuations than a low one. Ask your dietician.
Not all carbohydrates are the same. The Glycemic Index (GI) describes what effect certain foods can have on our blood glucose levels. A high GI tends to cause more blood glucose fluctuations than a low one. Ask your dietician.
Metabolism and Nutrition - Diabetes------) click here ;)It's a great lecture, watch it :D
How is diabetes managed? - physical activity, exercise...)
Physical activity Is crucial for a person with diabetes
- it helps control your blood glucose
- it helps keep your weight down
- it helps keep your blood pressure down
- it helps raise your HDL (High-density lipoprotein), good cholesterol levels
- it helps lower your LDL (Low-density lipoprotein), bad cholesterol levels
These five benefits have a DIRECT bearing on how successfully you manage your diabetes. Exercise also has other general health benefits - you sleep better, your mental state improves, etc.
How much exercise should you do?
Most experts say you should do exercise on at least five days of each week. Each session should be of moderate-intensity and should not last less than thirty minutes. The following activities could be classed as of moderate-intensity:
What is moderate-intensity physical activity?
What is MET?
MET stands for Metabolic Equivalent. An MET of 1 is when you are sitting down doing nothing. If you walk slowly your MET may rise to 2 or 2.5. If you walk normally it will go up to 3, while a brisk walk may bring it to 5. If a wild gorilla suddenly appeared in the street and started chasing you your desperate sprint would shoot your MET right up to about 8 or even perhaps 9.
- fast walking
- swimming
- cycling 5-9mph (level terrain, perhaps some slight hills)
- dancing
- rowing
- mowing the lawn
What is moderate-intensity physical activity?
- You should experience some increase in your breathing rate
- There should be an increase in your heart rate
- A Borg Scale perceived exertion of 11 to 14
- You should burn 3.5 to 7 calories per minute
- You should reach a METs of 3 to 6
What is MET?
MET stands for Metabolic Equivalent. An MET of 1 is when you are sitting down doing nothing. If you walk slowly your MET may rise to 2 or 2.5. If you walk normally it will go up to 3, while a brisk walk may bring it to 5. If a wild gorilla suddenly appeared in the street and started chasing you your desperate sprint would shoot your MET right up to about 8 or even perhaps 9.
Beginners be careful!
If you have not done exercise for a long time you will need to start with a little light exercise and build up slowly over time. Each week add a little more time to each session and/or increase the intensity.
If you have not done exercise for a long time you will need to start with a little light exercise and build up slowly over time. Each week add a little more time to each session and/or increase the intensity.
Remember regular exercise is what matters. 5 days of 30 minutes each is great. One day per week at 150 minutes is not.
You must talk to your health care provider about an exercise plan. He/she may want to check you over before you start. Certain exercises are not ideal for patients who suffer from high blood pressure, eye and/or foot problems.
You must talk to your health care provider about an exercise plan. He/she may want to check you over before you start. Certain exercises are not ideal for patients who suffer from high blood pressure, eye and/or foot problems.
Strength training is also good
The Centers for Disease Control and Prevention (CDC) says that strength training exercises are good because they help you build muscle. Strength training usually involves using weights.
The Centers for Disease Control and Prevention (CDC) says that strength training exercises are good because they help you build muscle. Strength training usually involves using weights.
Join a gym
There are many gyms today whose staff are experienced and qualified to receive and train people for various illnesses and conditions. In North America, Western Europe, Japan and Australasia gyms receive doctors' referrals - doctors send them to specific gyms as part of their therapy.
Having somebody there to help you along, occasionally to push you along, can be a great motivator - especially for beginners who may view the whole experience with apprehension.
Gyms are all-weather; they have equipment which gives you immediate feedback on how well you are doing - your speed, heart rate, calories burnt per minute/hour, your progress, etc.
Numerous people prefer gyms because it gives them a feeling of doing something with others. Do not be afraid of joining one. They are generally welcoming and members will not be concerned about what you look like or how unfit you may be - they are there for their health, just like you.
There are many gyms today whose staff are experienced and qualified to receive and train people for various illnesses and conditions. In North America, Western Europe, Japan and Australasia gyms receive doctors' referrals - doctors send them to specific gyms as part of their therapy.
Having somebody there to help you along, occasionally to push you along, can be a great motivator - especially for beginners who may view the whole experience with apprehension.
Gyms are all-weather; they have equipment which gives you immediate feedback on how well you are doing - your speed, heart rate, calories burnt per minute/hour, your progress, etc.
Numerous people prefer gyms because it gives them a feeling of doing something with others. Do not be afraid of joining one. They are generally welcoming and members will not be concerned about what you look like or how unfit you may be - they are there for their health, just like you.
What's the best exercise for type 2 diabetes?---) click here ;)