HEALTHY LIFESTYLE – Lowering blood sugar with type 2 diabetes – Port Arthur News

There are approximately 27 million people in the United States with type 2 diabetes.

An additional 86 million people have prediabetes, which means their blood sugar levels are not normal, but not yet high enough to have diabetes. Some people are prone to it through genetics and others through poor food and drink choices.

For the majority of healthy individuals, normal blood sugar levels are as follows: Between 4.0 and 6.0 mmol/L (72 to 108 mg/dL) on an empty stomach. Up to 7.8 mmol/L (140 mg/dL) 2 hours after eating.

Diabetes occurs when your blood sugar or blood sugar is higher than normal. The goal is to bring down those sugar levels. It is carbohydrate-rich foods such as bread, cereals, rice, pasta, fruits, milk, alcohol and desserts that can cause this increase.

Your diet should focus on the amount and type of carbs you put on your plate throughout the day, not all carbs are bad.

You must include these items:

Raw, cooked or roasted vegetables, these add color, flavor and texture to a meal. Choose tasty, low-carb vegetables, such as mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squash, such as zucchini.

leafy vegetables, try kale, spinach and Swiss chard. Roast kale leaves in the oven with olive oil for quick and crispy fries. You can also mix greens with roasted vegetables to add texture and a different flavor, or serve them with a bit of protein, like salmon.

Tasty and low calorie drinks, plain water is always good, but water infused with fruits and vegetables is more interesting. Cut a lemon or a cucumber and put it in your water, or make ice cubes with a little flavoring. If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

Melon or Berries, Did you know that a cup of either contains only 15 grams of carbs? For a different twist, mix the melon or berries with plain yogurt or put them in ice cubes.

Whole grain and high fiber foods. Fuel up to avoid overeating or choosing the wrong foods. Try legumes like dried beans, peas and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables. Oatmeal with fresh blueberries is a double plus!

A little fat. Good fat choices include olive oil, avocado, and oily fish — think salmon served on a bed of greens.

Protein, Greek yogurt, cottage cheese, eggs and lean meats. And don’t forget the treats. You can also snack on a low-fat cheese stick or a beef jerky stick, but keep an eye on how much sodium they contain.

If you have diabetes, drinking alcohol can raise or lower your blood sugar. In addition, alcohol contains a lot of empty calories. Meaning, no nutritional value.

If you drink, do so occasionally and only when your diabetes and blood sugar are well controlled. If you’re following a calorie-controlled meal plan, one drink of alcohol should be counted as two fat swaps.

Exercise in Spurts. It is important to get at least 30 minutes of exercise a day to help manage your diabetes. Too busy? Break it up into three shorter sessions.

Try 10 minutes of strength training in the morning. Play an active game with the family during the day or take a brisk lunchtime walk. Then walk your dog in the evening. This combination may help improve your blood sugar control and reduce the risk of heart disease.

If you’re on medication and it doesn’t seem to be working, there are variables. Perhaps the dosage needs to be adjusted.

Maybe another drug should be considered. Home test kits help you monitor levels and regular visits with your doctor are a must.

Do not abandon. Stay diligent, ask questions and seek information. It’s your body and you are 100% responsible for taking care of it. Stay healthy, my friends.

Jody Holton writes about health for Port Arthur Newsmedia. She can be contacted at [email protected]