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Tuesday, November 6, 2007
Fight Diabetes the Right Way, Part 2
The Atlanta Journal-Constitution
Last week, I wrote to you about the insulin effect of exercise in preventing or reversing diabetes. As I am sure you are already aware, proper nutrition habits are important. However, you may not quite understand what or why. So, this is what this blog is about.
Supportive Nutrition- Now, you most likely know that blood sugar comes from the most talked about and evil carbohydrates. However, it is the type of carbohydrates that you are eating, the quantity at which you are eating them, and the combination you have with other foods when eating them that affects blood sugar. Quick breakdown:
1- Cutting back on processed carbohydrates such as sweets, breads, crackers, or anything that comes out a box is a good thing. These foods increase your blood sugar really fast because they breakdown in your digestive system easily. Foods like vegetables and fruits are carbohydrates too. So long as you eat them unsweetened, they are really good for you. They contain less calories (less sugar and fat) per ounce than the processed foods.
2- Hardly anyone will overload on veggies and fruits, but you might overload on potato chips, cake, and ice cream. Be sure you eat as soon as you get up in the morning, that way you are less ravenous at the end of the day. Eat fresh vegetables and fruits. Even the so-called evil carbs like potatoes and fruit are okay (so long they are not sweetened), as they release much slower into the bloodstream than processed carbs.
3- The combinations of foods that slow down and prevent sugar spikes are lean proteins and fibrous carbohydrates. Fibrous carbohydrates are foods like broccoli, pepper, onions, and mushrooms. Lean protein is chicken, fish, and turkey that is grilled or baked. These foods slow down the breakdown of starchy and high sugar carbohydrates.
That is it. A quick breakdown of how and what you should eat if you’re diabetic. All in all, it’s just a matter of making the right choices and sticking to it. This is how you treat and prevent diabetes. Even if you’re not diabetic, you may strongly consider following the American Diabetic Association’s eating guidelines.
For a free screening for diabetes, blood pressure and cholesterol, go to the “Meet the Face of Change Exhibit” at Woodruff Park, November 14th. Hometown hero Dominique Wilkins will be featured at noon and will be available to sign autographs. For more information, go to www.FaceOfChange-US.com.
Are you a diabetic who has changed your lifestyle and exercise habits? Share your experiences.
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