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DEL.ICIO.USFight 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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Comments
By sportsmommy
November 6, 2007 9:40 AM | Link to this
This is so great. I really needed to see this. I am a diabetic whose numbers are up and down, I’m just 33 and I’ve lost 100 lbs in two years. Down to 195, I feel good but I still can’t get my numbers under tight control. This was really helpful.
By Ginny
November 6, 2007 9:58 AM | Link to this
I have had type 2 diabetes for about 15 years and take 50 units of insulin daily. I watch my diet carefully and have lost around 30 pounds. One thing that I have found that is really helpful is water. Dr. Oz((from Oprah) explained that the major problem with high blood sugar is that it makes your blood “sticky”. The water thins it out and makes it manageable. A large glass of water several times daily helps bring levels down.
By Horace Robinson
November 6, 2007 11:52 AM | Link to this
I’ve found that a half hour of aerobic exercise will result in a 20 point drop in my BG.
Exercise is the first step. And the fact that boxes of cookies have stopped appearing, and disappearing in my house has helped a lot.
By Beaux
November 6, 2007 1:13 PM | Link to this
I was diagnosed as a type-2 diabetic this past August, when my glucose numbers were running at around 500, which landed me in the hospital. Among other symptoms, my feet became numb, my vision blurry, and extremely thristy all the time….and this all happened over about a 2-week period. By changing my diet and exercise habits, along with minimal medication (janumet and actose (prescribed by my endocrinologist), and Omega-3 fish oil capsules [which you can get over the counter]), I’ve brought my numbers down to the 90-140 range, and don’t require insulin injections at this point. I now follow a change in diet (basically as discussed above, lean meats [including beef tenderloin, baked turkey and grilled skinless chicken breasts, in portions of about 4 ounces, about the size of the palm of your hand]), and try to exercise about 30 minutes per day at least 3-5 times per week; even just steady walking for 20-30 minutes is very helpful. I am a fairly large guy, 6’ 4” and started out at about 240 pounds. I now stick to about 2000 calories per day, and have drpped 25 pounds in 3 months, even though I seem to be eating constantly. I space out meals and snacks, eating 6 times per day (bkfast, midmorning snack, lunch, midafternoon snack, dinner, midevening snack). I began eating oatmeal first thing in the morning, and that and the Omega 3 have also drastically reduced my high cholesterol. You should try to generally follow a 1-2-3 ratio: 1 gram of fat to 2 grams of protein to 3 grams of carbs ratio at each meal and snack. It takes a bit of patience to count out, but IT IS WORTH IT. The consequences of not attending to diabetes or pre-diabetes can easily result in amputations, blindness and early death (my dad had his leg amputated), plus you will feel SO MUCH BETTER, HEALTHIER AND ENERGETIC following your new regimen!
By Beaux
November 6, 2007 1:31 PM | Link to this
Another couple of points to add: I love my meats, and hate fish….but you can eat lean meats! You can find lean meats at most grocery stores, particularly Trader Joe’s, which has a ZERO-FAT ham, a ZERO-FAT canadian bacon, and a selection of very low fat steaks, hamburgers,chicken and turkey, which are all great on the grill (and grilling is really the preferred method, because the fat drips off the meat rather than staying with it in the pot or pan). Also, if you can possibly afford it, buy a good glucometer and do the finder-prick test regularly (at least twice daily - once in the morning before breakfast, and once 2 hours after eating - more often if you can). This will really let you know exactly how well you are doing, let’s you test out different foods to see how they affect your sugar, and give you great peace of mind as you discover the right foods and exercise for you. Hang in there!
By Kimberly Green
November 7, 2007 1:29 PM | Link to this
Motivational speaker, mountaineer and educator Will Cross will deliver this year’s keynote address at 14th annual “Diabetes University,” a day-long seminar for all persons affected by diabetes on Saturday, November 10 from 8 a.m. to 3 p.m. at the Loudermilk Conference Center.
Cross, who was diagnosed with type 1 diabetes at the age of nine, will deliver this year’s keynote address at 8:30 a.m. Among his many global expeditions, Cross has successfully ascended the highest peaks on all seven continents and walked to the North and South Poles. Cross aims to inspire people living with diabetes with his rich tales, motivational messages and images to help them refocus and become more productive on their diabetes self-management journey.
Hosted by the Diabetes Association of Atlanta, Inc., Diabetes University is designed to provide an annual affordable and accessible day of up-to-date diabetes education, and to improve the quality of life for people affected by diabetes, including their family, friends and healthcare professionals. The Loudermilk Conference Center is located at 40 Courtland Street, Atlanta, GA 30303.
Diabetes University classes will highlight the seven self-care behaviors of healthy eating, being active, monitoring, taking medication, problem solving, reducing risks and healthy coping. Other topics include healthy eating and diabetes management. Diabetes University will also feature sessions on Ask the Experts, Cooking with the Chef, Diabetes Conversation Maps and the latest diabetes products and exhibits.
Tuition is $10 per person and lunch will be provided. Register by November 8 online at www.diabetesatlanta.org, call the Diabetes Association of Atlanta at 404.527.7150 or email du@diabetesatlanta.org.