Make conscious food choices!
Ever since my friend Sarah was diagnosed with diabetes, I’ve seen firsthand how much of a difference small changes can make. She used to joke that life was a constant battle between work deadlines and cravings for sugary treats. But after her diagnosis, she knew it’t time to prioritize her health.
One of the biggest things that helped Sarah was learning about managing diabetes through diet. It wasn’t about deprivation, but about making smarter choices that still tasted great. So, let’s dive into some key principles that can help, not just Sarah, but anyone looking to keep their blood sugar levels in check.
Five Habits for Diabetes Management:
- The Colorful Plate: Following the advice of experts, Sarah divides her plate strategically. Half is filled with vibrant, non-starchy vegetables like broccoli, peppers, and leafy greens. These nutrient-rich options keep her blood sugar stable. The remaining half of her plate is divided between lean protein sources (like chicken, fish, tofu, or legumes) for sustained energy and whole grains (like quinoa, brown rice, and sweet potatoes) for long-lasting complex carbohydrates.
- Stay Hydrated & Add Healthy Fats: Earlier, Sarah was very fond of sugary drinks. But now, she has completely ditched them and made water her go-to beverage. Water keeps you hydrated and helps your body function smoothly. Don’t be afraid of healthy fats! Avocados, nuts, seeds, olive oil, and fatty fish like salmon are nutritional powerhouses. They keep you feeling full, support your heart health, and even help regulate blood sugar. Sarah adds them to her meals in moderation for a taste and health boost.
- Opt for Low GI Goodies: I asked Sarah how she manages her hunger pangs around 4-5 pm? Sarah said she opts for low GI choices. The glycemic index (GI) tells us how fast a food raises blood sugar. Foods like whole grains, legumes, and most fruits keep her blood sugar levels stable and provide long-lasting energy. Diabetes Canada has very good resources on food with low GI.
- Portion Control is Key! Sarah used to mindlessly snack, but now she measures food, uses smaller plates, and focuses on savoring each bite. These simple techniques help prevent overeating.
- Regular Exercise: Although Sarah has a very busy schedule, she has dedicated 30 minutes of her day for a brisk walk, breathing exercise while listening to calming music. Something I am definitely copying in my lifestyle now!
Additional Tips for Managing Diabetes:
- Monitor Blood Sugar Regularly: It’s important to keep an eye on your blood sugar levels to ensure you’re on the right track.
- Never Skip Medications: Following your medication regimen is crucial for managing diabetes.
- Consider Vitamin B12 Supplements: Talk to your doctor about whether a vitamin B12 supplement might be right for you. Vitamin B12 deficiency can be more common in people with diabetes, and it can cause fatigue and other health problems.
Remember, managing diabetes is a journey, not a destination. With these tips and the guidance of a healthcare professional, you can create delicious habits that support your health and well-being, just like Sarah!
Bonus Tip: Don’t be afraid to experiment! There are tons of delicious recipes out there that cater to diabetes management. Find healthy options you love to make healthy eating sustainable and enjoyable.