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October 29, 2009
Tips to keep your blood sugar regulated all day
If you are someone you know struggle with diabetes, listed below are general guidelines that can help keep your blood sugar levels stable and under control.
* Avoid concentrated sweets — Soft drinks, punch, lemonade, candy, cookies, cakes, pies, syrup, honey, jelly, sweet rolls and table sugar are all forms of refined carbohydrates. Be aware of alternative names for sugar such as corn syrup, honey, raw sugar, molasses, maple syrup,
sucrose, dextrose, sorghum, fructose, galactose, turbinado, high fructose corn syrup, cane sugar, corn sweeteners, dextrin, fruit juice concentrate, malt and brown sugar.
* Be cautious of foods that are marketed and label as "dietetic" — Just because it is labeled as "sugar free" or "dietetic" does not mean that this food can be eaten in unlimited amounts. These foods will most likely still contribute significant calories to your diet, which could hinder overall health goals.
* Avoid skipping meals and snacks — Eating complex carbohydrate and lean protein every three to four hours will help regulate blood sugar levels and prevent large fluctuations. Be careful not to over-eat or under-eat at meals and snacks because this can cause significant fluctuations in blood sugar.
* Consume whole fruits instead of drinking fruit juices — Fresh fruit will provide more fiber and bulk to your diet compared to fruit juice. If you are going to consume juice, limit it to four ounces at a time. Four ounces of orange juice will provide you with about 60 calories and 15 grams of carbohydrates and no fiber. A medium orange will provide about 60 calories, 15 grams of carbohydrates and 3 grams of fiber.
* Increase your fiber intake — Eating foods high in fiber will help stabilize blood sugar levels, fill you up faster and provide phytochemicals and antioxidants that help protect against cancers and other diseases. Foods high in fiber include dried beans and peas; 100 percent whole-wheat breads, cereals and pastas; sweet potatoes; and brown rice. One point to remember is that while these complex carbohydrates should make up the bulk of your diet, consuming too much at one sitting can still result in high blood sugar.
* Load up on non-starchy vegetables — These include celery, tomatoes, lettuce, spinach, broccoli, cauliflower, greens, cabbage, Brussels sprouts, cucumbers and bell peppers are low in calories and carbohydrates and are filled with fiber, vitamins, minerals and cancer-fighting phytochemicals. The low calorie count and high fiber content mean they will not make a significant impact on your blood sugar levels, therefore you should consider these as "free" foods.
Research has found that just losing 10 percent of your body weight can make significant changes in your blood sugar control.
Posted by Lisa at October 29, 2009 3:32 PM
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