Diabetes is a serious disease that affects roughly 18.2 million people (6.3% of the population) in the United States. People afflicted with diabetes are unable to produce the hormone insulin, due to a cell disorder within the pancreas preventing the body from adequately dealing with sugars. This is extremely dangerous, and can lead to a whole host of complications including internal organ damage, pain, blindness, and even death if not treated promptly. One of the best choices diabetics can make is to modify their diet to help maintain a healthy blood sugar level. There are two main types of diabetes and many different prescribed diets. Rather than explaining the science behind the diabetic diet, this article will instead provide helpful advice on ways in which diabetics can be healthier through diet/lifestyle modification.
Make a Meal Schedule
A diabetic diet plan should be created that takes into account the three basic food groups, calculating the number of proteins, carbohydrates, and fats which will be consumed. All foods containing calories are eventually converted into glucose, but some foods have a more immediate effect on blood sugar level. There is a major misconception that diabetics should remove all sugar from their diet, but in fact the body converts all foods into sugar. Carbohydrates, for example, are converted into glucose within an hour, while fats can take up to eight hours; this is why carbohydrates should be monitored carefully. Complex carbohydrates such as wholegrain bread and brown rice are preferable to simple carbohydrates such as sodas and candy because they take longer to be converted into sugar. Having either too high or too low levels of glucose is dangerous. The goal of the diet is to maintain a balance within the three basic food groups so as to provide a steady release of glucose into the bloodstream. The diet should follow a strict routine which dictates when each meal should be eaten. The blood sugar level rises with each meal, so eating at scheduled intervals is vital in maintaining a healthy level. The food pyramid should be consulted, because it shows the various food groups organized in order of importance. Alcohol should only be taken in moderation because it acts as a carbohydrate and destabilizes sugar levels. Care must also be taken to ensure an adequate intake of calories, including fruit and vegetables which contribute vitamins, minerals and fiber. The frequency of meals will depend on the type of diabetes and the weight of the individual. Specialized diabetic cookbooks and calorie guides can be helpful, although following any diet is no easy task, requiring perseverance. Despite the tedious nature of a diabetic diet, it is important to remember that the added benefits of healthy living more than compensate for any inconvenience.
Exercise
Exercise has a whole host of benefits and should never be overlooked. However, when taken strenuously exercise may require modification of the diabetic diet, because more calories will be burned. Some of the advantages to physical activity include reduced cholesterol and blood pressure, with reductions in body fat and weight. Diabetics are encouraged to stay in shape but are advised to take extra precautions - the blood sugar level should be checked before exercise, and drinking plenty of water is also recommended. In the same way that meals are scheduled at regular intervals, exercise should happen at a set a time of day. Working out in conjunction with a diet is a good means of controlling blood glucose.
By Edward Griffiths