Diabetes recovery Planning:

Diabetes recovery Planning:

1. Type 2 Diabetes Diet:  Make a diabetes meal plan with help from your health care team. Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt. Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta. Choose foods such as fruits, vegetables, whole grains, bread and cereals, and low-fat or skim milk and cheese. Type 2 diabetes diet that is rich in fiber helps in slow absorption of sugar. This in turn helps to prevent postprandial blood sugar spikes.

2. Meal plans: In order to count carbohydrates, you must begin by knowing your meal plan and the average carbohydrate values of the food groups.

Food Amount Carbohydrate Grams
1% fat milk 1 cup 12
Bran Chex 2/3 cup 23
Frosted Flakes 3/4 cup 26
Raisin Bran 3/4 cup 28
bread/toast 1 slice 15
sugar. white table 1 teaspoon 4
pancakes – 4 inches 2 15
low-fat granola 1/2 cup 30
yogurt, fruited 1 cup 40
yogurt, fruit with NutraSweet fruit juice 1 cup 19
fruit juice 1/2 cup 15
banana 1/2 15
pancake syrup 2 tablespoons 30
light pancake sugar free syrup 2 tablespoons 4
Sample Breakfast One
Food Carbohydrate Grams
Fruit yogurt (with NutraSweet) 19
Cinnamon-sugar toast – 1 slice with 1 teaspoon sugar and one teaspoon margarine 19
Milk, 1/2 cup 6
Carbohydrate total = 44

3. Exercise: Although physical activity (PA) is a key element in the prevention and management of type 2 diabetes, many with this chronic disease do not become or remain regularly active. High-quality studies establishing the importance of exercise and fitness in diabetes were lacking until recently, but it is now well established that participation in regular PA improves blood glucose control and can prevent or delay type2 diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life.

4.  Weight Management: Being overweight is the number one risk factor for type 2 diabetes. Even modest weight loss can help prevent type 2 diabetes from developing.

5.  Improving Sleep: Some research suggests that not getting enough sleep may impair insulin use and increase the risk for obesity. More research is needed, but it is always wise to improve sleep habits.

6. Water: Water is an essential part of dietary management of diabetes! Dehydration can and does worsen diabetic control. Approximately 75% of our body weight is water and water makes up over 80% of our brain and 90% of our blood. Water affects every major function in our body including regulating our body temperature, cushioning our joints, controlling the metabolic rate of our biochemical reactions (e.g., fat burning, digestion, and blood sugar regulation), transportation of nutrients and oxygen to our cells, and the removal of the body’s wastes.

In a study of 3,615 men and women with normal blood sugar levels at the start of the study, those who reported that they drank more than 34 ounces of water a day were 21% less likely to develop hyperglycemia over the next nine years than those who said they drank 16 ounces or less daily.

7. Vitamins and Minerals: Depending on the type of treatment regimen you use to control your diabetes, there are some vitamins and minerals that may be beneficial for your condition. ALA (alpha-lipoic acid), GLA (gamma-lipoic acid), Biotin, Carnitine (L-Carnitine, Acetyl L-Carnitine), Chromium, Coenzyme Q10, Inositol, Manganese, Magnesium, Niacin, Potassium, Taurine, Vanadium, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Zinc etc.

8. Medication’s Role in Diabetes Prevention: There are several different studies that show that various types of diabetes drugs, along with a healthy lifestyle, can reduce the risk of developing diabetes in a high-risk person.

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5 Comments

  1. I was on the verge of Type 2 Diabetes in January of this year. I was determined not to go that route in my life. At 64 years old I changed my lifestyle and eat very healthy now and cut out all heavy sugar items, which means I can’t eat things I love in big portions anymore, but unlike diabetes at least I can eat them now, in moderation. I have lost 48 pounds and exercise daily and feeling 10 years younger, no wait, I was heavy 10 years ago. I feel 20 years younger. Thanks for this information. I love your blog!

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