american diabetes association | Diabetes Healthy Solutions

Managing Diabetes through a Healthy Diet: What to Eat and Avoid

Diabetes is a chronic metabolic disorder characterized by high blood sugar levels that can cause a range of complications if left unmanaged. One of the most important ways to manage diabetes is through dietary intervention. Proper nutrition can help individuals with diabetes maintain healthy blood sugar levels, prevent complications, and improve overall health and quality of life.

In this article, we will provide a comprehensive overview of diabetes diet guidelines, including what to eat if you are diabetic, foods to avoid, and tips for meal planning and preparation.

What to eat if you are diabetic

Complex Carbohydrates:

Complex carbohydrates are an essential component of a healthy diet for individuals with diabetes. These carbohydrates are broken down slowly in the body, which helps regulate blood sugar levels. Foods that are high in complex carbohydrates include whole grains, legumes, vegetables, and fruits.

Some examples of complex carbohydrates include:

Brown rice
Quinoa
Whole grain bread
Oatmeal
Sweet potatoes
Lentils
Chickpeas
Black beans
Apples
Berries
Oranges
Grapefruit

Lean Proteins:

Protein is an essential nutrient that helps build and repair tissues in the body. However, not all proteins are created equal. When choosing protein sources, it’s important to opt for lean options that are low in saturated fat.

Some examples of lean proteins include:

Skinless chicken or turkey
Fish, such as salmon, tuna, and cod
Legumes, such as lentils, chickpeas, and black beans
Low-fat dairy products, such as Greek yogurt and skim milk
Tofu
Egg whites

Healthy Fats:

Contrary to popular belief, not all fats are bad for you. In fact, healthy fats are essential for overall health and can help to regulate your blood sugar levels.

Some examples of healthy fats include:

Avocado
Nuts, such as almonds, walnuts, and pistachios
Seeds, such as chia seeds and flaxseeds
Olive oil
Canola oil

Fiber:

Fiber is a type of carbohydrate that cannot be digested by the body. However, it plays an essential role in regulating blood sugar levels and promoting digestive health.

Some examples of high-fiber foods include:

Whole grains, such as brown rice, quinoa, and whole-grain bread
Fruits, such as apples, oranges, and berries
Vegetables, such as broccoli, carrots, and sweet potatoes
Legumes, such as lentils, chickpeas, and black beans
Nuts and seeds, such as almonds, chia seeds, and flaxseeds

Water:

Staying hydrated is essential for individuals with diabetes. Drinking enough water can help regulate blood sugar levels and prevent dehydration, which can lead to a range of complications.

Foods to avoid if you are diabetic

Simple Carbohydrates:

Simple carbohydrates are quickly broken down in the body, which can cause a rapid increase in blood sugar levels. If you have diabetes, you should avoid or limit foods that are high in simple carbohydrates, such as:

Candy
Soda
Juice
Pastries
White bread
White rice
Potatoes
Pasta

Saturated and trans fats:

Saturated and trans fats are unhealthy fats that can increase the risk of heart disease and other diabetes complications in people with diabetes. Foods that are high in these types of fats include:

Red meat
Processed meats, such as bacon and sausage
Butter
Cheese
Fried foods
Margarine
Shortening

What about salt? Can you eat salt if you are diabetic?

If you have diabetes, it’s important to monitor your sodium intake, but you don’t necessarily have to avoid salt altogether.

While salt doesn’t directly affect blood sugar levels, it can raise blood pressure and increase the risk of cardiovascular disease, which is already a concern for people with diabetes. Therefore, it is recommended that people with diabetes limit their salt intake to 2,300 milligrams per day or less.

However, this amount may vary depending on individual health needs, so it’s always best to consult with a healthcare provider or registered dietitian to determine the appropriate amount of sodium for your specific condition.

Additionally, there are ways to flavor food without adding salt, such as using herbs, spices, or other low-sodium seasonings.

Donating Unused Diabetic Supplies

Many more companies, people, and organizations out there today recognize the need for diabetics to be able to have all that they need in order to safely manage their diabetes. That’s part of the reason that more and more places have started offering free diabetes supplies to those who need them.

If you have unused, unexpired diabetic supplies that you don’t need, don’t discard them. There are several ways you can easily donate your diabetic supplies to other people.

If you have switched to a new device or new medication, you may have diabetic supplies that you no longer need. Diabetic supplies can be quite expensive and some people may not be able to afford them.

Therefore, it can feel like a waste to throw away supplies such as needles, teat strips, CGM devices, and insulin vials especially when many people are unable to live healthy lives because they cannot access or afford the medication and devices they need.

The good news is that you can touch and improve lives by donating unused diabetic supplies to people who need them.

It is essential to note that the supplies you donate should be unopened and unused. Most organizations do not accept donations that have expired or are unsealed.

Diabetic supplies can be expensive and hard to come by

In a perfect world, every diabetes patient would have easy access to the diabetic supplies and medication they need to manage their condition and live comfortable, healthy lives. Unfortunately, we are living in a time where the affordability and access of diabetic supplies is restricted. Although some strategies have been adopted to combat the high cost of diabetic supplies, there is still room for improvement.

Some of the common barriers that make it almost impossible for a huge percentage of diabetes patients to access diabetic supplies include:

Lack of education on proper management of diabetes
High cost of glucose test strips and insulin
No home refrigeration
Insufficient resources for proper diabetes care

These high entry barriers make it extremely difficult for lower-income families and individuals to receive the supplies they need to take proper care of themselves or their loved ones. That is why it is important to donate any unused diabetic supplies that you don’t need. You can easily donate unused supplies to many organizations looking to get pens, insulin vials, cartridges, and more for people that need them.

How Can You donate diabetic supplies?

1. Gather your supplies

The first step in donating diabetic supplies is to gather all of your unused, unexpired supplies. Each organization has its own unique criteria. However, most organizations will accept diabetic supplies such as:

Insulin vials
Insulin pens
Glucagon
Lancing devices
Pen needles, Glucose meters
Lancets
Glucose strips
Syringes
Insulin cartridges
A1c test kits

After gathering all your leftover diabetic supplies, double-check to ascertain that they have not expired and are still sealed.

Where Can You Donate Diabetic Supplies?

2. Find an organization to donate to

The second step is to find a trusted organization to donate to. Various great organizations are ready to accept unused supplies and ensure people who need them actually get them.

These organizations include:

Integrated Diabetes Service (IDS)

Integrated Diabetes Service collects diabetic supplies such as insulin pumps, insulin pump supplies, current CGM supplies, and insulin. They then give these supplies to diabetes patients in the United States and worldwide.

Insulin for Life (IFL)

This is a renowned non-profit organization that specializes in collecting unused diabetic supplies and delivering them to people who don’t have access to the supplies and treatments they need to manage their diabetes. IFL accepts all of the diabetic supplies listed above.

CR3 Diabetes Association

CR3 focuses on providing affordable diabetic supplies and devices (insulin pumps, pump supplies, test strips, and glucose meters) to diabetes patients around the world. The organization currently accepts unexpired insulin pump supplies, glucose test strips, Guardian3 sensors, and Medtronic insulin pumps – 530G (models 751 and 551), 670G, and 630G.

SafeNetRx

SafeNexRx mainly collects and redistributes diabetic supplies to people with diabetes living in Iowa. It currently accepts unexpired and sealed glucose test strips, unexpired lancets, needles, and syringes. SafeNetRx distributes diabetic supplies and devices to Iowans that are uninsured, underinsured, or below 200% of the federal poverty level.

The bottom-line

Donating unused, unexpired diabetic supplies is a good way of changing lives by helping people who can afford or access the much-needed medications and supplies to manage their diabetes. The diabetes community continues to display strength and generosity by supporting each other with everything from diabetic supplies to critical diabetes information. There’s hope that someday everyone will diabetes will be able to afford and access everything they need to live a healthy life.

Be sure to read the specifics for mailing and donating instructions for the organization you want to donate to.

Diabetes Alert Bracelets

Advantages of Diabetic Medical Alert Jewelry

If you have been diagnosed with diabetes, your healthcare provider may recommend that you get a diabetic alert bracelet. This is usually an identification tag that is worn as a necklace or bracelet by patients that bear vital medical information.

Such tags may also have phone numbers for the patient’s physician, caregiver, or next of kin. Medical alert jewelry is also important for people with other medical conditions such as epilepsy, allergies, memory impairments, blood disorders, rare diseases, and high blood pressure, among others

Life-saving benefits of medical alert jewelry

Eliminates unnecessary hospital admissions

Having diabetic medical alert jewelry reduces superfluous hospital admissions because they furnish medical personnel with vital information regarding your medical background. This enables the medical team attending to you to quickly determine your medical issue, hence saving you from unnecessary trips to healthcare facilities, which tend to be time-consuming and costly.

Prevents minor emergencies from escalating to something major

In case a person with diabetes develops hyperglycemia and they don’t have diabetic medical alert jewelry, it would be hard to contact their physician. Therefore, it is easy for the situation to escalate even to the point of death. However, if a person with diabetes has a medical alert necklace or bracelet, it is easier to contact their doctor and even save their lives in case of medical emergencies.

In case of an emergency, diabetic medical alert jewelry speak for the patient

A diabetic medical alert bracelet or necklace speaks for the patient in a situation where they are unable to talk. Imagine that you have diabetes and you also have allergies that the doctor is attending to.

If you don’t have diabetes medical alert jewelry, the emergency response team might administer drugs that might worsen the situation. However, if you have a medical ID bracelet, it will provide critical information that healthcare providers need to administer proper treatment.

Protects patients from harmful medical errors

Emergencies tend to arise anywhere, especially for people who have medical conditions such as diabetes. For instance, if you have diabetes, the emergency response team will be able to tell whether the patient had diabetes insipidus or mellintus. This way, the healthcare team will know the right treatment if you become comatose.

Essential for kids with special needs

Kids with special needs need special attention. For instance, if an autistic child is suffering from diabetes, they may be unable to express themselves in the case of an emergency. In such cases, the people around them will know how to respond to their needs by simply using the information on the diabetic medical alert jewelry.

Other benefits of diabetic medical alert jewelry include ensuring effective treatment, providing evidence of medical conditions as a requirement by law enforcement, as well as informing the medical response team of preexisting medical conditions.

What are some of the best medical alert jewelry?

VNOX Medical Alert Bracelets

This adjustable stainless steel mesh medical alert bracelet is designed for men, women, and kids with medical conditions such as diabetes, hypothyroidism, epilepsy, lymphedema, asthma, heart conditions, autism, and allergies.

It is specially designed to alert first responders, caregivers, and medical technicians of your critical lifesaving medical information particularly in case of emergencies. This allows them to treat you safely and quickly.

Key features and specifications – VNOX Alert Bracelets

Dimensions: 0.55” wide and 5.9 – 8.2” long
Weight: 5.29 ounces
Stainless steel mesh
Target group: men, women, and kids.
Engraving services available (name, medical conditions, treatment considerations, medications you are taking, and emergency contact number)
Ideal for people with diabetes, Alzheimer’s, drug allergies, breathing disorders, pulmonary conditions, kidney disease, and cancer.
Functional and elegant design in order to be highly visible to first responders while remaining stylish.
Handcrafted with 316L (surgical grade) steel that does not peel, rust, corrode, crack or stain.
Adjustable design for comfort.

The package includes a medical ID card (front and back) for emergency contact and medical information. The ID is ideal for carrying in your wallet.

Elegant medical alert ID bracelet

This surgical-grade steel bracelet is ideal for men as well as women.

It comes in handy in case of emergencies primarily because many medical personnel and first responders are trained to first look for medical ID cards and bracelets or necklaces during emergencies.

It is vital for medics to know if you have an underlying medical condition or are under medications. Your diabetic medical alert jewelry provides quick recognition of the medical conditions you have. This allows you to feel confident in knowing that medical personnel will be alerted of your medical condition in case of an emergency.

This medical jewelry is ideal for people with diabetes (type 1 and 2), Alzheimer’s, epilepsy, heart conditions, or for people who are under medications such as blood thinners.

Key features and specifications

Easily noticed by first responders, yet inconspicuous to other people
Appealing designed
Low profile yet strong clasp
Gorgeous presentation making it the perfect gift for a wide range of occasions
Made with surgical grade steel that does not peel, crack, rust, corrode, fade or stain.
Low maintenance profile that simply requires wiping.
Hypoallergenic, making it ideal for people who are sensitive or allergic to metals.
Ample space left for custom engraving.
Dimensions: 21 cm (8.25”) L and 1.2 cm (0.5”W)
Weight: 4.3 ounces

XUANPAI Personalized Medical Alert Bracelet

XUANPAI stainless steel bracelet cuff bangle is ideal for men as well as women with underlying medical conditions.

It is specially designed to alert caregivers, first responders, and medical technicians of important medical information in case of emergencies, allowing them to offer proper treatment quickly. Information on the bracelet is clear to help you communicate even when you are unable to talk.

Key features and specifications

Features high-quality lead-free stainless steel that is resistant to corrosion, tarnishing, and rust.
Designed for men and women
Can be easily personalized and allows 2 lines of customized engraving with up to 50 characters (25 characters per line)
The waterproof cuff bracelet features a customized 10mm plate (stainless steel)
Dimensions: 10 mm wide and 7.7 – 8” diameter
Ideal for people with underlying medical conditions

The bottom-line

While looking for diabetic medical alert jewelry, choose a bracelet or necklace that can be easily identified by first responders as well as the people around you. It is essential to do ample research in order to avoid buying low-quality medical alert jewelry that will not last for long.

Go for jewelry that is easily accessible and the vital information engraved on it can be easily understood by medical personnel in case of emergencies.

Read about the latest on Diabetic watches HERE!

Good Blood Sugar Levels

So what is considered to be a good blood sugar level?

Maintaining good blood sugar levels is the optimal way of being able to keep up with maintaining your diabetes and keeping your body healthy. Good blood sugar levels are generally been said to be good when they fall in between the 80 to 125 range. Otherwise, if they fall below you could be hypoglycemic and if they fall too high then you can be hyperglycemic. Both of which can start causing medical problems and diabetes complications, which if left untreated can lead to a lifelong medical battle.

Ideal blood sugar levels vary from person to person because everyone is so different. Everyone’s body type is different which makes their blood sugar vary as well.

There are general guidelines that have been set by the American diabetes association regarding criteria by which doctors and physicians go by when determining what is considered a good blood sugar level, a low blood sugar level, and what is considered high.

Having a chart that allows people to know what their good blood sugar levels are will allow them to feel good when they meet those areas and they know that they are maintaining their diabetes.

Normal Blood sugar Levels

For a large portion of healthy people, these levels would be the normal blood sugar levels:

Between 4.0 to 5.4 mmol/L (72 to 99 mg/dL) while fasting.

Up to 7.8 mmol/L (140 mg/dL) 2 hours after eating.

For diabetics, these would be the blood sugar level targets.

Before meals: 4 to 7 mmol/L for people with type 1 or type 2 diabetes.

After meals: under 9 mmol/L for people with type 1 diabetes and under 8.5mmol/L for people with type 2 diabetes

Why are Good Blood Sugar Levels so Important?

It’s really important that you make every effort to keep your blood glucose levels under control as best you can. If you have levels that are too high and they remain high for long periods of time, this will certainly increase the risk of developing complications of diabetes.

So What are the Main Complications of Diabetes?

Nerve Damage (diabetes neuropathy): Diabetic peripheral neuropathic pain occurs when the diabetic or person is having trouble seeing, using their muscles and limbs, and is in just a great amount of pain from overworking them.

Retinal Disease: Diabetes is the leading cause of preventable blindness.

Heart Disease: Together, heart attacks and strokes are the most important complications of diabetes type 2. They are also among the most preventable.

Foot Damage: Diabetics are more susceptible to foot problems than healthy people. When Diabetics cut themselves, or have an ulcer or even just a blister, this can lead to infection and if not treated can certainly cause life-threatening problems.

High Blood Pressure: Diabetes makes the blood vessels stiffer and in turn they are less able to relax, increasing the pressure inside the blood vessels

After all who wants to worry about their blood sugar numbers all the time when you can find what works best for you so that you can be stress-free and know that you have your diabetes under control?

Make sure you visit your healthcare member and find out what your blood sugar levels should be – Most of the time when a person first finds out that they are diabetic, the doctor will ask them to monitor their blood glucose levels for a certain period of time and then they will have them come back into the office and compare them in order to find what good blood sugar levels are for them.

10 People You Need On Your Diabetes Care Team

So who is involved in diabetes care?

Diabetes affects every part of the body and there is no one provider who is skilled in offering resources to address all of those areas. Although it may feel daunting to have several professionals, it’s important to note that each of these providers offers a specific resource tailored to increasing the likelihood of overall success in managing diabetes.

Therefore, you should do the best to utilize the resources at your disposal, which includes time away from your normal schedule, money, and the ability to get to appointments via public transportation, your own car or virtually over your personal computer. With that in mind, here are the 10 people you need on your diabetes care team:

Primary care physician (PCP)

When it comes to type 2 diabetes, the primary care physician is the general health coordinator. This is the professional you’ll see for checkups, routine care, as well as concerns that are not linked to diabetes. That means they may recommend that you see other specialist for specific issues, follow up to understand what treatment plans you’ve been offered, and facilitate adherence to your care plan. They also keep an up-to-date list of all supplements and medications you are taking.

Endocrinologist

An endocrinologist helps you with blood glucose management as well as other diseases related to the endocrine system. In addition to treating diabetes this doctor will also assess the need for blood-sugar-lowering medications and determine the best medications and right dose for you. Because diabetes is a life-long disease, your endocrinologist may have a close and long relationship with you.

Dietitian nutritionist

An understanding of nutrition is a critical part of managing most health conditions, including diabetes. Building a diabetes-friendly diet involves knowing what you should eat and avoid while keeping your blood sugar level in check. A dietitian nutritionist will help with this and help you meet other goals such as improved blood pressure, weight loss, and improved cholesterol. Moreover, they can provide assistance in trying diet plans such as intermittent fasting or the ketogenic diet in a safe way.

Pharmacist

This professional will help you understand your prescribed medications, how they work, and medication interactions. This is particularly important if you are taking several medications prescribed by different doctors. Pharmacists play an important role in type 2 diabetes care and can help reduce the number of low and high blood sugar episodes which benefits your health and helps you save money on your care.

Diabetes care and education specialist

This healthcare professional helps you create a healthy lifestyle as well as put the diabetes management plan into practice. A Certified Diabetes Care and Education Specialist usually spends more time with the diabetes patient compared to a Primary Care Physician.

This allows for specialized care so that patients can success in attaining their goals. Some Certified Diabetes Care and Education Specialists are also trained behavioral psychology, which offers additional benefits for patients.

Such professionals act as accountability partners who can address various barriers, including adhering to medications and sticking with treatment. These are experts who understand their patients without judging them.

Ophthalmologist

This is an eye specialist who will help prevent eye diseases that are commonly caused by diabetes. An ophthalmologist will help you improve or maintain healthy vision by monitoring you for complications caused by uncontrolled or elevated blood glucose levels, including diabetic macular edema, diabetic retinopathy, glaucoma, and cataracts.

Podiatrist

This healthcare expert specializes in treating foot-related diabetes complications, and helps patients watch for and care for any complications in the lower extremities. Studies conducted by the American Podiatric association show that diabetes complications account for about 100,000 lower limb amputations annually. Scheduling regular appointments with a podiatrist to treat and monitor foot problems can decrease the risk of lower limb amputation by up to 85 percent.

Dentist

Taking care of gums and teeth is important for everyone. However, monitoring gum health is particularly vital for people with diabetes because gum (periodontal) disease is a common complication of diabetes. Moreover, treating gum disease has been shown to improve blood glucose control.

Your inner circle

Letting your close friends and family know what is going on and how they can help you goes a long way in supporting good habits as well as relieving the burden of the diagnosis. By offering positive support, your loved ones can help reduce the stress that comes with managing diabetes. In other words, your inner circle lets you know and feel that you are not alone.

Support groups

Support groups connect you with other PWDs (people with diabetes) who understand the challenges and struggles and can offer strategies and tips for a healthy life.

Most support groups are virtual right now and they typically feature helpful forums for people with diabetes as well as their caregivers.

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