Healthy Living For Diabetics



The most important part of eating healthy for a diabetic is moderation and timing. There is no ‘one diet fits all’ approach for diabetics. This means that a diabetic must monitor blood glucose levels often and consult with the doctor frequently. Even healthy foods eaten to excess can damage the diet and create weight gain. Different foods may affect diabetics in various ways, so moderation, control, and monitoring become highly vital to healthy living. These dietary suggestions are healthy changes for all age groups.

It is important to be wary of the amount of starch and sugars in processed and fresh foods. Carbohydrates are starches and sugars that quickly raise the blood glucose level after consumption. Fats are also converted to blood glucose, but the process of conversion in the body can take between six and eight hours. With carbohydrates, it can be as little as half an hour.

DO’S & DONT’S FOR DIABETICS
DO:

  • Check your blood glucose levels as instructed by your doctor
  • Follow a healthy diet in moderation
  • Eat a variety fresh fruits and vegetables
  • Check the labels of foods for fat content
  • Check the labels for sugar content, and carbohydrate content
  • Use moderation and variation in foods and exercise
  • Keep good, open lines of communication with your physician’s office
  • Be aware of what foods you are eating and their effect on your blood glucose levels
  • Do your research! Know what foods contain carbohydrates and fats

DON’T:

  • Eat foods that are high in starch and sugars often
  • Forget to check your blood glucose levels
  • Consume frozen, canned, or bottled juices or nectars… these are nearly always high in sugar
  • Starve yourself to ‘lose weight’… this can be very damaging, and in some cases requires hospitalization
  • Eat fast food frequently… these are almost always high in fat and carbohydrates
  • Eat foods (of any kind) to excess, instead, monitor your meals carefully
  • Buy processed grain
  • Forget that these are simple and do-able dietary changes
  • Exercise to excess or beyond your doctor’s recommendations… this can cause more problems that it will solve

According to the American Diabetes Association (ADA), the dietary lifestyle of a diabetic can have a profound impact on their health status. It is important as a diabetic to eat a variety of fresh fruits and vegetables. If you are not able to get fresh fruits and vegetables, look for canned or jarred foods with no sugar added in your grocer’s aisle. A wide range of fruits and vegetables is important to maintain a healthy diet. Select fruits and vegetables with a wide range of colors. Choose greens such as spinach, broccoli and green beans. Carrots, tomatoes, and cauliflower are also colorful additions to your diet. Include whole-grain rather than processed wheat in your diet. Dried beans like kidney, pinto, and lentils are good additions as well. Fish should be eaten two to three times per week. Lean meats suck as pork loin, sirloin, chicken, and turkey (remove the skins) are healthy additions. Use liquid cooking oils rather than shortening or lard. It is recommended by the ADA to check the labels and look for oils with low saturated and trans-fats. Non-fat dairy foods will add calcium to the diet. This includes skim milk, non-fat and sugar free yogurt, and non- or low-fat cheeses. It is strongly recommended to cut soda, juice, fruit punch and sweetened tea drinks out of the diet. Sugar-free sodas will still have carbohydrates in them, so this is a precaution. Water, calorie-free and sugar-free drinks are good additions.

RECOMMENDED EXERCISES FOR DIABETICS

Exercising is good for the body. Depending on your physical condition and age, you should discuss all exercise regimens with your doctor, dietician, or other medical professional BEFORE you begin. The ADA comments that children’s play should be monitored to balance the glycemic control, especially during the teenage years when hormones can also alter blood glucose, energy levels, and so forth. Good communication with educators and doctors will help the person with juvenile diabetes to monitor both exercises and blood glucose levels. For the older diabetic person, low-impact exercises are recommended. This includes walking and in-chair exercises such as arm and leg strengthening. Activities in this area are motion-based, such as stretching the arms over the head.

POPULAR PRODUCTS FOR DIABETICS

Please check labels as many brands have multiple-product lines as sugar free and not sugar free. Also, remember that sugar free does NOT mean that a food is starch-free. Diabetics and other healthy-living enthusiasts have used many of these products… but these are only suggested products. There is no affiliation between the writer or web-master directly with these companies. Please, check the labels and monitor your blood glucose! Remember to purchase fresh fruits, vegetables, and lean meats as often as possible.

  • Crystal Light
  • Natural Fruit Teas by Celestial Seasonings (this is a good processed juice replacement)
  • Asher’s Sugar Free Deserts
  • Low-Calorie Sweeteners with Aspartame: NutraSweet, Equal and Sugar Twin
  • Log Cabin Syrups
  • Smuckers Jams and Jellies
  • Van Holten Pickles
  • Trident, Monin
  • IBC Rootbeer, Ice Breakers, Landies, Mentos, Novartis, Protria, Nestle, Sans Sucre, Torani, Georgies,
  • Doctor’s CarbRite, Halter Bonbons, Judy’s Candy,
  • Ross Chocolates,
  • Novartis - DietSOURCE
  • Heavenly Dessert’s
  • Diabeti Brand Sweeteners & Health Care Products
  • James Salt Water Taffy
  • Diabetic Tussin (cough syrup)

These tasty replacement foods can help diabetics as they make their own individual plans for living a healthy life.

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