The battle against diabetes in the United States is constant. Type 2 diabetes for the over 40 years category is more common because of increasing obesity which is largely due to the typical American diet. We eat more refined foods and fast foods and we are not getting the exercise that we need. It’s astonishing that almost half of the US Population, either has diabetes or falls into the prediabetes category. BUT the best news about this diabetes epidemic is that it’s almost entirely preventable!
Here are just a few tips when Opting for Fast Food.
Make sure to check out the “healthy options” on the menu, when visiting the big take-out chains.
Noodles are a great choice, but make sure you choose an option with an accompaniment low in fat, like veges, lean meat, or fish.
Japanese food is a great choice – there are rice rolls with fish or vegetables, sashimi, and sushi.
Always opt for boiled rice rather than Fried rice.
Try to avoid the sauces offered for salads and other foods – they can contain as many calories as the meal itself
Go for the whole grain bread and roll variety where it’s offered.
In type 2 diabetes, just like with your diet, the exercise program you choose needs to have goals that are achievable, but also rigorous enough to provide health benefits.
If you have recently been diagnosed with Type 2 diabetes, there’s a good chance you haven’t exercised for quite some time. So take it slow to start! Around 30 minutes per day to start is good – but if you find you can’t manage that all in one stint, then you can certainly break it up into 3 smaller sessions that you can manage.
Walking every day is a great place to start. Just start out with 15 minutes per day and build as you start to improve your fitness.
Try and arrange to walk with a friend
Try to increase your daily activity levels in general – by walking the stairs instead of taking the elevator. Parking a little further away from the grocery store and walking the extra.
Get yourself a pedometer to count your steps and motivate you to reach your set goals for the day.
Join a gym or an exercise class. This is good as you will have a class leader to follow, and also there would be someone to help in the event of an emergency.
Managing your Blood Glucose Levels.
Just as regular exercise is an essential part of controlling your diabetes, keeping regular checks on your Blood sugar levels is equally important for type 2 diabetes. Take steps to maintain its range.
Use a blood glucose meter to make random checks of your blood sugar levels several times during the day. There are many types of blood glucometers available. Choose the one you like and use as indicated several times a day to record your levels.
Being diagnosed with prediabetes (borderline diabetes) can be alarming. Borderline diabetes is mainly characterized by abnormally high blood sugar levels that are not yet high enough for a diabetes diagnosis. Studies indicate that if left unchecked, borderline diabetes often leads to type 2 diabetes.
However, it is important to note that a borderline diabetes diagnosis does not mean that the individual will definitely develop type 2 diabetes. Early intervention is the key — to getting blood sugar levels out of the borderline diabetes range.
Diet is extremely vital and everyone, whether in the prediabetes category or not, needs to know the kinds of food they should eat.
How is diet linked to prediabetes?
A wide range of factors can increase your risk for borderline diabetes. Genetics is one of the key factors, especially for people coming from families with a history of diabetes. However, factors such as being overweight or obese and inactivity play a huge role in the development of prediabetes.
In borderline diabetes, glucose absorbed into the bloodstream builds up because insulin is unable to move it into the cells.
The type and amount of carbohydrates you consume largely influence your blood sugar levels. Consuming foods filled with processed and refined carbohydrates that are quickly digested and absorbed into the bloodstream can cause sharp increases in blood sugar. Therefore, watching your carb intake can help you avoid blood sugar spikes.
Excess calories in the body are stored as fat, leading to weight gain. Belly fat is commonly associated with insulin resistance. This is one of the main reasons why most people with borderline diabetes are also overweight or obese.
Healthy eating – help to prevent borderline diabetes.
Although most risk factors for borderline diabetes cannot be controlled, measures such as lifestyle changes can help mitigate some factors by maintaining blood sugar levels and weight within a healthy range.
Use the glycemic index (GI) to watch carbs
The glycemic index is an important tool that helps determine how specific foods affect blood sugar levels. Foods ranked higher on the scale raise blood sugar levels faster whereas foods that are lower on the glycemic index have less effect on blood sugar.
Foods that are refined, processed, and void of nutrients and fiber rank higher on the GI. Foods that are high in fiber register low on the scale.
Refined carbs register high on the glycemic index largely because they digest very quickly. These foods include white bread, white rice, russet potatoes, juice, and soda. Therefore, people with borderline diabetes should limit these foods.
People with diabetes can consume foods that register within the medium range on the GI, but these foods are not as good as items that rank lower on the GI.
There’s no standard borderline diabetes diet. However, experts recommend eating foods that register low on the GI particularly because they are best for blood sugar.
Some of the best foods you can incorporate into your borderline diabetes diet include:
Beans
Steel-cut oats (avoid instant oatmeal)
Whole wheat bread
Corn
Sweet potatoes
Non-starchy vegetables such as field greens and carrots
Whole wheat pasta
Although nutrition labels don’t include the food’s glycemic index, you can use the fiber content to help determine a given item’s GI rank.
Be sure to limit your intake of saturated fats to lower your risk of developing heart disease pre-diabetes and diabetes, which are all associated with high cholesterol.
Portion control can help keep your meals on the lower range of the GI scale. Portions in countries such as the United States are usually larger than the recommended serving sizes.
For instance, most people eat a whole bagel rather than the intended serving size of about one-half.
Good portion control means limiting the amount of food consumed. You can use food labels to understand what you’re eating and in what amounts. Food nutrition values will list nutrition information such as carbohydrates, fat, and calories per serving.
The quantity you eat affects the nutrition value you’re getting. For instance, a food may have 10 grams of carbs and 75 calories per recommended serving. Therefore, two servings will contain 20 grams of carbs and 15o calories.
Practicing mindful eating is one of the best strategies to manage portions. Eat slowly and stop when you are full.
Eating foods rich in fiber
Fiber provides a range of benefits, including making you feel full faster and for longer. As a result, you are less likely to eat too much. Moreover, fiber helps prevent the ‘crash’ commonly linked to eating high sugar foods. Although these foods often provide a boost of energy, they can often leave you feeling tired.
Examples of foods that are high in fiber include:
Legumes and beans
Whole-grain bread
Vegetables and fruits
Whole wheat pasta
Whole grains, such as barley and quinoa
Whole grain cereals
Avoid sugary drinks whenever possible. A 12 oz. can of soda contains up to 45 grams of carbs which is equal to the amount recommended per serving for meals for diabetic women. Drink water to quench your thirst.
Limiting alcohol consumption will help diabetes
Moderation is a good rule to implement in most cases and alcohol consumption is not an exception. Alcohol is dehydrating and some alcoholic beverages are high in sugar which can cause spikes in blood sugar.
Women should limit themselves to just one drink per day, while men should have a maximum of two drinks per day. Avoid sugary liquors and juices and drink lots of water to avoid dehydration.
Eat lean meats
Meat can be a source of saturated fats which can lead to high levels of cholesterol. If you have been diagnosed with borderline diabetes, a diet low in trans fats and saturated fats helps reduce your risk of cardiovascular disease. Dietitians recommend that people with prediabetes avoid meat with visible skin or fat.
Some of the recommended protein sources for people with diabetes include:
Legumes
Beans
Chicken (without skin)
Soybean products
Egg whites or egg substitute
Low-fat Greek yogurt
Fish, such as trout, cod, tuna, halibut, haddock, and flounder
Lean beef, such as ground round, flank steak, and tenderloin
Turkey (without skin)
Shellfish, such as scallops, crab, shrimp, or lobster
Lean meat choices have about 35 calories and 1 gram of fat per ounce. On the other hand, high-fat cuts of meat can provide up to 100 calories and 7 grams of fat per ounce.
Stay hydrated by drinking enough water
Water is a critical part of a healthy diet. Drinking plenty of water each day helps prevent dehydration, which can cause or magnify other problems. The amount of water an individual should drink each day varies according to activity level, climate, and body size.
Exercise
Diet and exercise go together and are an essential part of a healthy lifestyle. Exercise is particularly important for people with borderline diabetes. Studies show that exercise helps improve various diabetes symptoms, including insulin resistance.
Exercise for at least 30 minutes 4 to 5 days a week. You can opt for simple non-strenuous exercises such as riding a bicycle, jogging, walking, or taking an exercise class.
The bottom-line
According to the CDC (Centers for Disease Control and Prevention), about 85 million people in the US have borderline diabetes. It is more concerning that 90% of people with the condition don’t know they have it. Early intervention is very crucial in order to prevent prediabetes from developing to type 2 diabetes.
Therefore, if you have been diagnosed with borderline diabetes, you and your dietitian can create a prediabetes diet plan that will help you manage the condition and prevent it from progressing further.
A low GI diet for Diabetics suggests that foods with a low GI rating are helpful for keeping blood glucose levels steady. By eating foods that have a low glycemic index, you can lose excess weight and reduce the risk of developing diabetes and other diseases.
A low GI diet, encourages eating plenty of carbohydrates and unrefined foods which won’t spike blood glucose levels because they take longer to digest. High GI foods such as white rice and potatoes raise blood glucose levels quickly, while low GI foods such as oatmeal, quinoa, nuts and cottage cheese generally lead to satiety and weight loss.
How does the Glycemic Index work?
On the glycemic chart, foods and beverages are ranked according to their impact on blood sugar levels. The glycemic index chart only rates foods with carbohydrates mainly because they have the greatest impact on blood sugar.
Most refined and processed foods such as white bread are generally given a high glycemic rating. Such foods are digested rapidly and increase both blood sugar levels and insulin very quickly.
On the other hand, low glycemic foods and drinks contain more fiber and nutrients, are harder to digest, and don’t cause blood sugar spikes.
Glycemic Index Range for Diabetics
High glycemic index foods (70 and above): donuts, baked potatoes, watermelon, instant white rice, pretzel, French fries, and plain white bread.
Medium (Between 59 and 69): Mangoes, corn chips, raisins, bananas, raw pineapple and papaya.
Low GI (59 and below): Apple, skim milk, kidney beans, peanuts, lentils, and strawberries.
The main aim of a low GI diet for diabetics is to consume complex carbohydrates with healthy fats and lean protein to keep digestion steady and slow in order to improve the feeling of fullness.
It encourages avoiding processed foods that are broken down into glucose very fast, which triggers a hormonal response that signals hunger. This is a vicious cycle for most dieters who are trying to limit calorie intake.
Although fruits and vegetables are very rich in carbohydrates, most of them are considered low GI. Low GI fruits and vegetables include blueberries, peaches, plums, fig, mandarin oranges, pear, cherries, raspberries, broccoli, asparagus, Swiss chard, mushrooms, spinach, eggplant, green beans, yellow squash, chickpeas, cabbage, fresh lima beans, artichokes, lettuce, turnip greens, carrots, tomatoes, yams, and zucchini.
Since fruits and vegetables such as pineapple, watermelon, parsnips, and pumpkins are high on the GI, they should be consumed in moderation.
Legumes
Legumes are very rich in fiber, protein, minerals, and vitamins and are low GI foods. These foods include black beans, kidney beans, pinto beans, black-eyed peas, navy beans, lentils, chickpeas, peanuts, soybeans, split peas, and white beans among others.
Whole grains
Since whole grain foods are rich in soluble fiber, they help regulate the rate at which glucose is released into the blood. Whole grains are also rich in minerals, vitamins, and protein.
Examples include oat bran, buckwheat kasha, pearled barley, quinoa, oatmeal, brown rice, bulgur, rye bread, whole-grain, and pumpernickel bread, and whole-wheat pasta.
People with diabetes should avoid refined grains such as baguettes, white rolls, and white bread.
Dairy products
Examples of low GI dairy products include low-fat yogurt, almond milk, soy milk, cheddar cheese, Gouda, mozzarella cheese, ricotta, low-fat ice cream, and cottage cheese.
Omega-3 foods
Some examples include wild salmon, flax, avocado, oysters, almonds, sunflower seeds, olive oil, walnuts, pecans, and tuna.
Factors affecting the glycemic index
The glycemic index depends on cooking methods, variety of food products, processing, and ripeness of fruits. Riper fruits generally have high GI. On the other hand processed juices generally have a higher GI compared to fresh fruit juices because processed juices contain sugar additives. When it comes to variety, short-grain brown rice has a lower GI compared to short-grain white rice.
So – Can a low GI Diet Prevent Diabetes?
People with pre-diabetes or type 2 diabetes can select low GI foods using the glycemic index chart. Although there is no quick solution for reversing or managing diabetes, regular exercise and a healthy diabetic diet go a long way towards this goal. When diabetics lose 5 to 10% of their weight, they also reduce their blood glucose levels significantly.
Blood glucose meters are small portable devices that are used to monitor blood sugar levels. Using a glucometer, patients are able to manage diabetes better by tracking the fluctuations in their blood sugar levels. There are two main types of glucose meters:
CGM(Continuous glucose meter) and there is the manual BGM(Blood glucose meter).
Factors to Consider when Purchasing a Blood Glucose Meter
Accuracy
Some glucometers are more accurate than others therefore it’s important to confirm the accuracy of a glucometer before purchasing it. This also helps prevent false readings of your blood sugar level which may have adverse effects in the long term.
Cost of the Glucose Meter
Be sure to purchase a blood glucose meter that is within your budget. It’s also important to consider features such as Bluetooth and smartphone compatibility with excellent data management features.
Cost and availability of the test strips
Check the long-term cost of test strips since they are usually the most expensive part of using blood glucose meters. A glucometer may be expensive but its cheap test strips may be affordable and vice versa. It’s also important to choose a meter whose test strips are widely available. Remember, some test strips are only available in online stores which aren’t ideal for emergencies.
Data management and connectivity
Choose a glucometer with a good data management system that provides you and your doctor with relevant information required for the proper management of diabetes in order to minimize potential adverse long-term health effects. It’s also important to check whether your glucometer can transfer data to other devices and its ease of use.
Mobile applications are better than desktop software because Bluetooth allows your glucometer to instantly transfer your readings to the data management system on your phone. Using some desktop software can be daunting largely because you have to access a computer and use a USB cable for connection. Mobile applications also make it easy to add notes from your phone immediately after taking a blood test which gives you an accurate assessment of your condition.
Insurance cover
Since the long-term cost of operating a Glucometer can be high, there are insurance plans which cover the costs of the glucose meter and test strips. One of the potential downsides of using insurance to cover costs associated with purchasing and using a glucometer is that the plan might dictate the specific brands that patients should use. Therefore, you should contact your insurance provider about what brands are covered under your insurance plan to check whether your preferred brand is included. Let’s explore some of the best blood glucose meters available in the market
CONTOUR NEXT ONE
According to third-party tests Contour, Next One has an accuracy of 99%. Despite having a small display, it features Bluetooth compatibility and also comes with a companion application that allows you to sync readings to your phone.
It also allows you to make notes which make data management very easy and you can easily track your readings and trend. Contour Next One is also one of the most affordable glucometers in the market and its test strips are widely available in most online stores and pharmacies.
FORA 6 CONNECT
FORA 6 Connect is one of the best glucometers for insulin-dependent diabetics. The glucometer features a big display that is easy to read. This multi-functional Glucometer is compatible with strips for measuring both blood sugar and ketones which makes it ideal especially for insulin-dependent diabetics.
FORA 6 Connect is a great device for diabetes patients who are following a keto diet because it aids in the effective management of their blood glucose levels. Despite being affordable, this glucose meter is only available in select stores. The meter features a companion application called the iFORA HM App and using the Bluetooth functionality, patients are able to sync readings. The application is easy to use and you can also add notes to specific readings. It also displays data form of graphs and charts for quick and easy analysis.
FORA TN’G VOICE
This is a great glucometer for diabetics with poor eyesight because it has a voice feature that reads out readings to users. The voice feature also helps users navigate through other features without relying on the display.
The voice guide is loud and easily understandable. Its test strips are quite affordable and it also features a companion application that allows users to sync their readings. The app comes with excellent data management features.
TRUE METRIX AIR
This is the best glucometer for value largely because its test strips are affordable and easily available. True Metrix Air features a companion app that allows users to sync data via Bluetooth. Its long-run costs are also considerably lower compared to other blood glucose meters.
DARIO
This is the best glucometer when it comes to data management. Despite being compatible with Android devices, users must download its companion app. However, it’s quite convenient to use because it does not require a USB cable to connect to the computer or Bluetooth connectivity to connect to your smartphone. It is ideal for data management and the display size is determined by the size of your smartphone’s screen. The dario companion app is well designed and user-friendly. The app is also designed to display large figures in different colors for easy and quick analysis.
ONE-TOUCH ULTRA MINI
One-Touch Ultra Mini is the best compact blood sugar meter. It’s an excellent choice for diabetics who are looking for a discreet and compact glucometer to tuck into their pocket or purse.
Since there are many different factors that affect blood sugar levels, it’s essential to keep track of the fluctuating blood sugar levels. Blood glucose meters help diabetes patients manage the condition better and prevent serious complications such as nerve damage (neuropathy), kidney problems, and blindness.
People with diabetes are more likely to suffer from neuropathy and other foot problems as a result of nerve damage and reduced blood flow to the feet. Small sores and cuts may also take longer to heal. The biggest risk is infection when germs get into cracks or cuts.
Poor foot care with diabetes can lead to foot or leg amputation. Therefore, if you have an infection, it is essential to seek medical attention right away to keep it from spreading and causing other complications.
According to the ADA (American Diabetes Association), 1 in 5 diabetes patients seek medical care due to foot problems. Fortunately, you can avoid foot problems by keeping your blood glucose levels within the recommended range.
Here are some preventive measures diabetes patients can take to keep their feet healthy:
1. Wash your feet daily and keep them dry
Make it a daily ritual to wash your feet in warm water using mild soap to ensure that areas that are prone to infection remain clean and free of debris and dirt. Avoid using hot water and soaking your feet for too long as this could easily damage your skin. Use a sponge or soft cloth to wash your feet and dry them thoroughly after your foot bath.
Remember not to leave any moisture between the toes as this could break down the skin or cause fungus to grow leading to infection. Apply moisture to any cracked areas and away from your toes to avoid infection. Apply non-medicated powder before wearing socks and shoes to keep your feet dry.
In winter, central heating can help keep your feet dry and warm. Be sure to wear socks in cold weather or whenever your feet get cold.
2. Check your feet regularly
Doctors recommend checking the bottoms and tops of your feet daily. You can request someone else to do it or use a mirror if you can’t see them. Look carefully in good light so you can see problems such as cracked skin on the heels, toes, and feet.
Check your heels, feet and toes for cuts, blisters, scrapes, bruises, scratches, and other sores. Look between the toes for fungus and cuts that may cause infections or athlete’s foot.
Check for tenderness, redness, increased warmth, corns, calluses, and ingrown toe nails. Avoid “popping” blisters caused by your shoes. Put bandages over them and wear comfortable shoes.
3. Diabetic toenails – take care of your toes
Trim your toenails after washing your feet, when they have been softened by water. Avoid cutting deep into the corners of your toes and use a nail file to smooth them. Check for any corners growing into the skin as this could potentially lead to ingrown toenails.
You may want a foot doctor (podiatrist) or nail technician to trim your toenails for you. If you visit a nail salon for pedicures, bring your own tools. Avoid cutting cuticles and don’t use sharp tools to remove calluses or to clean under the toenails. This will help you prevent accidental cuts that could lead to infection. A pumice stone is great for smoothing the heels after washing your feet or taking a bath or shower. Be sure to rub gently to prevent injuries.
4. Be careful when working out
It is essential to work out regularly to maintain healthy blood flow. Workout for at least 30 minutes daily and be sure to do it in fitting, comfortable shoes.
Ask your physician what type of physical activities you should engage in if you have open injuries on your feet.
5. Avoid going barefoot
Don’t go only in socks or barefoot to avoid stepping on tacks, rocks, and other objects that could injure your feet. Protect your feet with hard-soled slippers, shoes, or similar footwear. Always protect your feet from moisture and cold. You can wear flip-flops at home.
Avoid wearing shoes with pointed toes and high heels or shoes that leave your heels or toes exposed, like slippers, open-toed shoes, and sandals. Wearing such footwear outdoors leaves your feet exposed to injury which could lead to infections.
Wear neutral materials such as wool, cotton, or cotton-wool blends. Don’t wear tight socks or socks with materials or rough areas that rub against the skin. Avoid tight-fitting shoes and look inside your footwear before wearing them to make sure there are no rough areas or irritating objects in them. Replace shoes that are showing signs of wear, and wear the type of shoes recommended by your doctor.
6. Wear fitting, comfortable shoes
Is your shoe too narrow? Are your feet crammed into your shoes? If you have nerve damage (neuropathy) it could be hard for you to notice that your footwear is too tight.
Your shoes should be as wide as your feet and about ½ inch longer than the longest toe. Shows that are too loose or too tight may cause injuries, such as blisters.
If you have diabetes, shop for shoes that have:
Outer soles made of stiff materials
Closed heels and toes
Leather upper without suede, canvas, or seams inside. Choose shoes with cushioned soles to absorb pressure. It is also essential to note that shoes with laces provide better support compared to loafers.
Soft insides without any rough areas
Avoid wearing new shoes for extended durations. Break in them slowly by wearing them for 1 or 2 hours a day.
Although well-fitting shoes are extremely important, you may also want to consider wearing diabetic socks to keep your feet injury-free and healthy. Diabetic socks can help keep your feet warm and dry, improve blood flow, provide cushion, and prevent fungal infections.
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The best diabetic socks have features such as:
Stretchy cuffs to promote blood flow
No seams and rough materials to prevent rubbing
Moisture-wicking materials that help keep your feet dry
Soft and thick at the ball and heel of your foot
Comfortable fit with no bunches or wrinkles
The bottom-line
If you have any injuries on your feet, be sure to seek medical attention and follow your doctor’s recommendations and guidelines. Don’t self-treat foot problems such as calluses, scratches, blisters, cuts, scrapes or corns.
Check water temperature using a thermometer or your elbow, not your feet. Seek medical attention if you notice foot problems such as cracking between toes (athlete’s foot), ingrown toenails, increasing pain or numbness, signs of infection (redness, drainage, or swelling), bunions, blackening of the skin, hammertoes (bent middle joints), and nails that seem changed in shape, striped, yellow, or thicker.
In type 2 diabetes, just like with your diet, the exercise program you choose needs to have goals that are achievable, but also rigorous enough to provide health benefits.
Portion control can help keep your meals on the lower range of the GI scale. Portions in countries such as the United States are usually larger than the recommended serving sizes.
On the glycemic chart, foods and beverages are ranked according to their impact on blood sugar levels. The glycemic index chart only rates foods with carbohydrates mainly because they have the greatest impact on blood sugar.
Since whole grain foods are rich in soluble fiber, they help regulate the rate at which glucose is released into the blood. Whole grains are also rich in minerals, vitamins, and protein.
CONTOUR NEXT ONE
FORA TN’G VOICE
TRUE METRIX AIR
DARIO
ONE-TOUCH ULTRA MINI
Trim your toenails after washing your feet, when they have been softened by water. Avoid cutting deep into the corners of your toes and use a nail file to smooth them. Check for any corners growing into the skin as this could potentially lead to ingrown toenails.
