Tips for Managing Diabetics

While there's no substitute for a balanced diabetic diet, adding certain foods may help those with diabetes keep sugar levels under control.

Coffee and cinnamon have made headlines as foods that might be able to help cut the risk of diabetes or help maintain healthy blood sugar levels. However, don't get the idea that such foods are magic pills for your diabetic diet.

It's still important for people with diabetes to eat a balanced diabetic diet and exercise to help manage the disease. Nevertheless, some foods, such as white bread, are converted almost immediately to blood sugar, causing a quick spike. Other foods, such as brown rice, are digested more slowly, causing a lower and gentler change in blood sugar.

If you are trying to follow a healthy diabetic diet, here are some suggestions that may help to keep your blood sugar in check.

1. Eat at least 5 portions of vegetables and fruit a day

Ensuring we eat at least 5 a day, each day has been shown to reduce risks of a range of common health problems including heart disease and cancer.

Examples of single portions of vegetables and fruit include: 

2 good sized florets of broccoli

8 Brussels sprouts

2 inch piece of cucumber

Half an avocado

1 medium sized apple

2. Eat less sugar

It’s an obvious one for people with diabetes and it also applies to people without diabetes. Eating less sugar helps to reduce calorie intakes and helps to lower blood sugar levels.

It's worth bearing in mind that whilst reducing sugar intake is generally a good idea, people who are suffering hypoglycemia should take sugar to bring their blood glucose up.

3. Eat red meat less than once day

A large scale, long term study (of 120,00 people over a period of over 20 years) by Harvard University found that eating red meat each day was statistically linked with higher incidences of cancer and heart disease.

Eating processed meats was found to have even higher incidences. 

4. Include fish and lean meats

In the study mentioned above, consumption of fish and lean meats instead of red meat was shown to help lower the statistical chance of developing cancer or heart disease.

5. Type 1 diabetes, count carbohydrates

For people with type 1 diabetes, counting carbohydrates is a key part of managing the condition. Because people with type 1 diabetes take insulin, it’s essential that the right balance of insulin and carbohydrate is achieved.

6. Type 2 diabetes, watch carbohydrates

Whilst there is less need for people with type 2 diabetes to actively count the carbohydrates being eaten, it is a good idea to be aware of the carbohydrates you’re eating as carbohydrate has a direct effect on blood sugar levels.

7. Include Cinnamon

Cinnamon has been in the news as a spice that may have insulin-like effects and help reduce blood sugar levels in people with diabetes. 

In a German study, researchers randomly assigned 79 patients who had type 2 diabetes into two groups. For four months, the test group took a cinnamon extract three times a day, while the control group took a placebo. At the end, those on the cinnamon extract had lowered their fasting blood sugar levels by 10.3 %, compared to 3.4 % for the control group. The scientists concluded that the cinnamon extract seemed to have a moderate effect in reducing blood sugar levels in diabetes patients, especially among those who had more trouble controlling blood sugar.

8. Eat according to your blood glucose results

Charity Diabetes UK points out that it is important for blood sugar levels to be as near to normal as possible. The food we eat can make a significant difference to blood glucose levels of people with diabetes.

9. If you smoke, quit.

Smoking increases the risk of developing diabetes, and once you have it, smoking makes every problem and complication associated with diabetes even worse. Smoking raises blood-glucose levels, constricts blood vessels, and causes inflammation, and smokers have an increased risk of kidney disease, nerve damage, blood-vessel damage, and foot and leg infections. Note that many people gain weight after quitting smoking because they try to satisfy their nicotine cravings by eating more — a particularly dangerous strategy for people with diabetes. Therefore, it's super-important to quit smoking, if you smoke — and to be mindful of your food intake as you kick the bad habit.

10. Drink alcohol only in moderation…if at all.

Drinking between one-half and two alcoholic drinks per day has been shown to reduce the risk of developing type 2 diabetes by an average of 30 percent, compared with nondrinkers or heavy drinkers. However, among people who already have diabetes, there is some question about the benefits of alcohol. Talk to your doctor to make sure that alcohol is safe for you and that you understand how it might affect your blood-glucose levels. And if you don't already drink alcohol, don't start.

11. Brush and floss regularly.

Just as unregulated diabetes leads to high levels of glucose in your blood, it also leads to higher-than-usual levels of glucose in your saliva, which raises the risk for dental decay. Plus, diabetes makes fighting infection harder, so that if gum disease develops, you'll have a more difficult time getting rid of it than someone without diabetes. However, research suggests that people with diabetes who gain control over their periodontal problems have better glycemic control after gum treatment than before. For healthy teeth and gums, dentists and nutritionists alike recommend that you see your dentist regularly, brush with a fluoride toothpaste at least twice a day, and remember to floss.

12. Seek treatment for sleep apnea or daytime sleepiness.

Excessive daytime sleepiness is often a sign of sleep apnea, a disorder that causes interruptions in breathing during sleep up to several times per night. It may be caused by faulty signals from the brain or because the soft tissue at the back of the throat relaxes and blocks the airway (called obstructive sleep apnea, or OSA). Most people with sleep apnea don't know what is happening or why they feel so tired after what seems like a full night's rest. People with diabetes are more likely to have sleep apnea than people without diabetes — and OSA itself increases the risk of insulin resistance and may be a roadblock to diabetes control. If you have sleep apnea, or if you experience unusual sleepiness during the daytime, talk with your doctor. A full night's sleep is not just a luxury, it's a health necessity.

13. Be meticulous with your foot care.

Diabetes can cause neuropathy, or nerve damage, in the extremities — usually starting in the feet, so good foot care is critical. The key words are clean and dry. Wash your feet daily in warm water, and dry with a clean, soft towel. Do not soak your feet or use hot water. If you have nerve damage, due to the lack of sensation in your feet you may not notice sores, blisters, calluses, swelling, bruising, or breaks in the skin — so you'll need to be meticulous about inspecting your feet every day. Also, talk to your doctor right away about how to treat any problems. Don't walk barefoot — always wear shoes or slippers — and wear clean, soft socks with your shoes. Talk with your podiatrist about other ways to keep your feet safe.

14. Exercise.

Next to weight control and medical treatment, exercise is the most important thing you can do to take control over diabetes. Exercise decreases body fat and promotes weight loss — but even if you don't lose weight as a result, exercise will improve blood-sugar control and your body's response to insulin and even help prevent heart disease. Aim for 30 minutes of activity, five days per week. Studies show that all levels of exercise are beneficial, from moderate-intensity walking to high-intensity resistance training with weights. The key is to find something you enjoy doing and will stick with — whether it's walking, swimming, cycling, or dancing — and then get moving!

15. Take diabetes medication as directed.

Diabetes symptoms are silent, so you may not notice an immediate repercussion when you neglect to take your medicine — and that means far too many people decide against taking prescribed medications (or "forget" to take them). Don't be one of them! Untreated diabetes carries the grave risks of heart disease, nerve damage, and other complications. Take medications or insulin as directed by your physician. If you have uncomfortable side effects or questions about your medication or treatment plan, talk with your doctor.

16. Monitor your blood-glucose levels every day.

Some people resist checking their blood-sugar levels, but daily monitoring really is the only way to know if they are under control. Foods, activity level, medications, illness, and even stress can affect blood glucose. Unless you check, you might not know whether your levels are holding steady or spiraling out of control. Ask your doctor how often you need to check — and what to do if your blood glucose readings are abnormal.