Hello, #FitTribe! I’m Dr. Cedrina, a board-certified preventive medicine physician, health and wellness expert and fitness pro. Through my wellness programs, I help women lose weight to improve their health, transform their lives and become the best version of themselves. If you’re diabetic, managing your blood sugar is just as important as weight loss when it comes to improving your health. Our lives can be very busy and we are always on-the-go. One of the common complaints I hear from clients and patients is how difficult it is to eat healthy when you live a busy life. It’s even more difficult to maintain healthy blood sugar levels when your diet consists of mostly fast food. I am here to share 5 tips to manage your blood sugar when you’re a busy diabetic.
When you have type 2 diabetes, it is very important that you control your blood sugar by keeping the level stable and avoiding big spikes and dips. You can do this by eating a healthy diet that consists of whole grains, nutrient-rich foods, minimally processed food, and more frequent small meals. Exercising regularly and effectively managing your stress are also important. Maintaining stable blood sugar levels will lower your risk of serious complications like heart problems, stroke, vision problems. and nerve damage. Here are 5 tips that will help you control your blood sugar.
Prepare to fail if you fail to prepare
It is difficult to stay on track with a healthy eating plan if you’re not properly prepared. We easily succumb to unhealthy eating decisions when we’re hungry especially if we don’t have healthy options readily available. To avoid this, stock your kitchen with a supply of healthy foods so you can prep your meals as often as possible. Prepping several days worth of meals at one time is extremely helpful when you live a busy life. If you’re really strapped for time, consider using a meal prep service that offers a variety of healthy options. Travel with healthy snacks that you can readily eat between meals.
Prepare a healthy plate
A healthy diet consists of lean protein, whole grains, fruits and vegetables, healthy fats and water. To prepare a healthy plate, about one quarter of the plate should be lean protein, one quarter whole grains and the remaining half should consist of non-starchy vegetables and fruits. Diabetics should limit starchy vegetables like potatoes and corn and limit fruits as well. Fruits that are less likely to cause spikes in blood sugar are better for people with diabetes. These include grapefruit, berries, cherries, apples, pears, and plums, to name a few. It’s important to include healthy sources of fat like olive oil, canola oil, nuts, seeds, and avocadoes in your diet. Fiber-rich whole grains, fruits and vegetables, and dietary fats all slow the digestion of sugar. This helps prevent spikes in blood sugar.
Beware of white
Beware of white food. This includes white pasta, white bread, baked goods and white rice. These foods are made from white flour, are typically refined, processed, and may contain high amounts of sugar. The sugar in these foods is absorbed quickly and causes your blood sugar to spike. Aim for whole-grain foods instead, which are less likely to cause sharp rises in blood sugar.
Don’t drink your calories
Sugary drinks like juices and sodas can be harmful to a diabetic. They contain large of amounts of sugar and will quickly cause spikes in your blood sugar level. If you’re craving a carbonated beverage or flavored beverage, choose drinks that are sweetened with sugar substitutes or try adding fruit to your water. Flavored seltzer water is a healthier option as well.
Drink plenty of water
If you want to have better control of your blood sugar, drink more water. Water is extremely important for your overall health and can even help with weight loss. Water is sugar-free so it will not increase blood sugar. In fact, drinking more water can actually help dilute your blood, and in turn, lowers your blood sugar level.
Beware of sugar-free/fat-free
Sugar-free and fat-free isn’t always free. When it comes to healthy eating, reading labels is so important. There are often hidden sugars or fats placed in these foods as substitutes to increase flavor. To manage your blood sugar, pay close attention to the ingredients in foods before you buy them.
I hope you try some of these tips as you work harder to manage your blood sugar. It’s not always easy to change your eating habits and lose weight on your own. Luckily, you don’t have to because I am here to help. If you are ready to transform your life and become the healthiest version of yourself, schedule a discovery call with me so we can discuss what’s next for you.
