Q: What can I eat or not eat to keep my sugar levels at bay? Mind you, I am a poor country boy that is used to eating comfort foods and not dining out at fast food places but it seems everything I eat raises my sugar levels. I’m taking injections of Lantus.
A: Diabetes refers to a group of diseases that affect how a body uses blood glucose. Glucose is a source of energy for the cells of our bodies that comes from two sources – the food we eat and from the liver where glucose is produced and stored. There are two types of diabetes, known as type 1 and type 2, the latter of which is often preventable. Type 1 is thought to be caused by a combination of genetic susceptibility and environmental factors; however, exactly what many of those factors are is still unclear. Those at an increased risk for developing type 2 diabetes are those with a family history of the disorder, the aging process, leading a sedentary lifestyle, obesity, having high triglyceride and HDL levels, and more. Both forms can present with extreme hunger, an urge to urinate frequently, increased thirst and weight loss.
A diabetic’s body cannot either make or properly use insulin that leads to high blood sugar levels, but healthy food choices with the use of insulin can keep those readings within range. I will expand some but essentially you should eliminate foods that are high in sugar as sweets can cause a rather dramatic spike in blood sugar levels and can worsen diabetic complications. Substitute candy, cakes, cookies, sodas and foods with a high sugar content for fresh fruits, vegetables and whole grain foods. Fruits contain natural sugars, so they should not be over-consumed; however, they are a good source of fiber. Vegetables are low in calories and are also full of fiber, making them a natural good choice. You will be eating fewer simple carbohydrates that have the ability to raise blood sugar and will also be eating fewer saturated fats which increase insulin resistance.
You might keep a container of raw red and green pepper slices, some broccoli, mushrooms, and cauliflower in the refrigerator for a quick “grab and go” snack. Beans slow digestion and keep blood sugar levels from spiking following a meal. Fish is an excellent source of protein and an excellent substitute for meats that have a higher animal fat content. Salmon, tuna and mackerel are a good source of omega-3 fatty acids that are good for you. Because individuals with diabetes often have high triglyceride levels and low HDL levels, these fish recommendations can improve both numbers. Chicken and turkey are low in saturated fats which may raise LDL cholesterol levels but the American Diabetic Association feels poultry is a good dietary choice. Nuts are an excellent source of vitamin E. They are rich in both magnesium and fiber which may help regulate your sugar levels and fill a void when you are looking for a quick snack. Consider sprinkling cinnamon on your baked apples, whole grain toast or cereal. Studies are inconclusive regarding the effectiveness of cinnamon. Yet it may help your body use insulin more efficiently. Instead of three large meals, eat smaller portions more frequently throughout the day. When it’s time for a snack, consider an apple, orange, pear or grapes. Reach for a container of non-fat yogurt or a handful of nuts that will help reduce the impact on your blood sugar.
Make better snack and meal choices and be sure to exercise. You should notice a difference. Good luck.
