Blood Glucose and the Glycemic Index

December 16th, 2010

Proper diet is crucial for diabetics, as food can have both short and long term effects on blood glucose control. For reasons researchers have yet to uncover, blood sugar levels soar after eating, and many diabetics need to time their insulin injections around meal times to aid in controlling blood sugar. One thing researchers do know - the higher the glycemic index of a food, the more impact it has on blood glucose.

The glycemic index (GI) is a measure of the influence that a particular food has on blood sugar levels. It takes into account the fact that different types of carbohydrates perform differently in our bodies. The GI ranks carbohydrates on a scale of 1 to 100 based on how quickly they raise blood sugar.

Low GI foods are in the range of 0 to 55, medium are ranked 56 to 69, and high are scored 70 and above. Foods with a high GI are rapidly digested and absorbed, resulting in a rapid spike in blood sugar and insulin demand. Foods with a low GI are digested and absorbed more slowly, resulting in a more gradual increase in blood sugar and insulin. Because they're digested more gradually, low GI foods reduce hunger and keep you feeling full longer.

In general, the more fiber a food has, the lower its GI. Whole grains like oats, barley and bran, nuts, eggs, milk, meat, legumes, fructose, most fruits and vegetables, and low carbohydrate foods are low on the GI. Whole wheat products, basmati rice sweet potatoes and sucrose rank medium on the GI. Most high carbohydrate foods like potatoes, watermelon, white bread, white rice, candy, pastries, most baked goods, low fiber breakfast cereals and glucose are all high on the glycemic index. The resourceful Australians have developed a low GI potato called "Carisma", but sadly, it's not yet available in North America.

A low GI diet reduces the body's insulin levels and insulin resistance, and improves overall blood glucose control in both type 1 and type 1 diabetics. As a rule, diabetics are advised to eat foods that are low to medium on the GI, but a diabetic who is experiencing a period of low blood sugar may want to eat a high GI food to quickly raise their blood sugar. You can use a glycemic index chart to search for low glycemic food choices, and to check the glycemic index of your favorite foods. Bear in mind that other factors will affect the impact a food has on blood sugar, such as fat and protein content, ripeness, cooking method, the combination of foods eaten, the time of day, and your insulin and activity levels.

Recent studies indicate that the risk of diabetes and other diseases is closely related to the overall GI of our diets. A US study of national data spanning almost 90 years found that the rising consumption of high GI corn syrup (widely used to sweeten soft drinks and processed foods) and decreasing intake of dietary fiber parallels the explosion of type 2 diabetes in America. The World Health Organization recommends a low GI diet to prevent and combat the "diseases of affluence" that are rampant in North America - diabetes, obesity and heart disease.

Carb Neutralizer May Help With Diabetes Control

January 24th, 2011

While you're probably better off spending your money on lottery tickets than most over the counter weight loss products, there's one that actually managed to win the approval of both the FDA and the University of California, Los Angeles (UCLA).

Phase 2 Carb Controller might be worth looking into, especially for those with diabetes mellitus. Phase 2 is an all natural product extracted from white kidney beans that helps reduce your body's absorption of calories from starchy foods. It works by inhibiting the digestive enzyme alpha-amylase enzyme from breaking the starch in food down into sugar. This allows some of the starch to pass through the intestinal tract undigested. One UCLA study found that phase 2 reduced starch absorption by as much as 66%.

Of special interest to those with diabetes mellitus, Phase 2 also reduces the glycemic index of starchy food, helping to avoid elevated blood sugar spikes after a meal. The optimum time to take the carb controller is just before a meal, with 8 ounces of water. It can also be sprinkled over your food. Phase 2 is largely tasteless, but health expert and pharmacist Sherry Torkos, who recommends the starch neutralizer for both weight management and blood glucose control, says it has a "slightly savory" flavor. Torkos recommends carrying convenient packets of Carb Intercept "sprinkles" to shake on top of your mashed potatoes, rice, bread, pasta or other starchy carbohydrates when eating out.

Phase 2 has been on the market since 2001, and is the active ingredient in a number of weight management supplements, including Carb Intercept, Meta Slim, Starch Blocker Plus and Carb Shredder. It's available in tablet, capsule, powder and chewable form. It has even been added to a weight loss supplement for dogs, called K-9 Slim Down. Phase 2 is heat stable, so it can be used in cooking and baking. More and more manufacturers are adding a form of the carb neutralizer known as StarchLite to their products.

Phase 2 is made from non-genetically modified white beans, and numerous clinical studies have concluded it is safe. The product can't be absorbed by the digestive system, and is simply eliminated from the body. Adverse effects are rare and minimal, and include mild nausea, gas, and low blood sugar in type 1 diabetics.

Phase 2 Carb Controller is not a magic pill that will melt away the pounds with no effort on your part, and people using the product for weight management and diabetes blood glucose control are still encouraged to avoid simple carbohydrates like white bread and eat complex carbs only in moderation. But the FDA does allow the manufacturer to say Phase 2 may assist with weight control along with diet and exercise, and to claim it may reduce the enzymatic digestion of dietary starches. As we all know, weight control plays a huge role in diabetes control.

Artificial Sweeteners Assist in Diabetes Control

January 24th, 2011

sugar cubes

Historically, diabetics have been warned to avoid eating sugar, an almost impossible challenge for those with a sweet tooth. Nowadays, the emphasis has shifted to eating complex carbohydrates with a low glycemic index, and limiting total carbohydrate intake - known as an insulin resistance diet. Diabetics can indulge in the odd sugary treat, but do need to limit their sugar intake more than non-diabetics (especially those who are struggling with diabetes control). Artificial sweeteners provide a convenient way of doing that.

Natural sugars like fructose, honey, corn syrup, molasses, brown sugar, and cane sugar, are simple carbohydrates that quickly raise your blood sugar levels. Reduced calorie sweeteners like sorbital, lactitol, maltitol, mannitol and xylitol are sugar alcohols often used in sugar-free candy, gum and baked goods. They are also a type of carbohydrate and may raise your blood sugar, although not as much as natural sugars. Low calorie sweeteners are artificial sweeteners created in a lab. They don't contain calories, are low or no carb, and do not affect blood glucose levels.

Artificial sweeteners have gotten a bad rap for being "non-natural" and unpleasant tasting over the years, but today's new and improved sweeteners can be a godsend for diabetics who crave sweets. The FDA and the American Diabetes Association both recommend the following low calorie artificial sweeteners as safe for use by non-insulin dependent and insulin dependent diabetics:

1) Aspartame -sold as NutraSweet and Equal. Aspartame may lose some sweetness at high temperatures. It's 160 to 220 times sweeter than sugar. People with a genetic condition called phenylketonuria can't metabolize aspartame.

2) Acesulfame potassium (acesulfame-K) - also known as Sweet One and Sunett. It's 200 times sweeter than sugar. Ace-K is often mixed with other sweeteners to mask its slightly bitter taste, especially in soft drinks. Can be used for cooking and baking.

3) Saccharin - an old stand by, marketed as Sweet N Low and Sugar Twin. Has a slightly bitter aftertaste. Can be used in both hot and cold foods. It's 200 to 300 times sweeter than sugar. Not recommended for pregnant or breastfeeding mothers.

4) Sucralose - this increasingly popular sweetener is a relative newcomer to the market, sold as Splenda. It's 600 times sweeter than sugar. It can be used in cooking and baking, and is being added to a growing number of processed foods.

5) Neotame - a high intensity sweetener made by Nutrasweet. Chemically similar to aspartame, it's an incredible 7,000 to 13,000 times sweeter than sugar. Unlike aspartame, it can be used for baking. Also unlike aspartame, it's safe for use by people with phenylketonuria. Neotame is popular with food manufacturers because the low quantities needed to add sweetness cut production costs.

In addition, Stevia, an all natural sweetener derived from a South American shrub, is being extoled as the sweetener of choice for diabetics. Stevia has no calories, and a zero glycemic index. It's up to 300 times sweeter than sugar, so a little bit goes a long way. Renowned alternative health guru Dr. Andrew Weil writes, "The only non-caloric sweetener I recommend is stevia. It's safe for diabetics and widely used as a sweetener around the world."

Of particular interest to diabetics, stevia has long been considered a therapeutic herb for hyperglycemia, stimulating the release of insulin and enhancing glucose tolerance. It is used as an inexpensive diabetic medication in South America. Interestingly, although it's been shown to lower blood sugar in diabetics, particularly type 2 diabetics, it does not lower blood sugar in people without the condition. Because of it's affect on blood sugar, it is recommended that diabetics test their blood glucose regularly when they first introduce stevia to their diet. They may need to adjust their diabetes medication - some stevia users insist the herb reduced or eliminated their need for insulin therapy. As an added bonus for diabetics with hypertension, stevia is also known to lower high blood pressure.

Ten Superfoods for an Insulin Resistance Diet

January 24th, 2011

salmon steak

The key to diabetes treatment is controlling blood sugar (glucose) levels, and diet plays a vital role in that complicated process. The main dietary goals in diabetes are balancing blood sugar and cholesterol levels, and achieving and/or maintaining a healthy weight.

Traditionally, theemphasis in a diabetic diet was on avoiding sugar. Modern guidelines place more emphasis on total carbohydrate intake and the type of carbohydrates eaten - sometimes referred to as an insulin resistance diet. Often, type 2 diabetics can control their disease with diet and exercise alone, avoiding the need for diabetes medications.

The American Diabetes Association has released a list of the top ten "diabetes superfoods". All of the foods on the list have a low glycemic index (a scale of how quickly a carbohydrate raises blood sugar), but rank high in essential nutrients like vitamins, calcium, magnesium, potassium and fiber. The ten diabetic superfoods on the American Diabetes Association's list are:

1) Beans - Kidney, pinto, navy, black and other beans are nutritional powerhouses that are low fat and very high in fiber. One-half cup provides as much protein as an ounce of meat. Rinse canned beans before you serve them to reduce the amount of sodium.

2) Dark green leafy vegetables - As a general rule, the darker in color a vegetable is, the more nutritional value it has. Spinach, chard, kale, collards and other dark leafy greens are low in both calories and carbohydrates.

3) Citrus fruit - Oranges, grapefruit, lemons and limes all offer a dose of vitamin C and a helping of soluble fiber. But remember that grapefruit juice can interferes with the action of some medications, including pain relievers and prescription drugs used to treat high blood pressure, cholesterol and abnormal heart rhythms.

4) Sweet potatoes - Sweet potatoes are lower on the glycemic index than regular potatoes, and full of vitamin A and fiber.

5) Berries - Berries are low calorie, low carb, and high in antioxidants and fiber. And several studies have shown that blueberries lessen insulin resistance.

6) Tomatoes - Tomatoes are a versatile superfood containing vitamin C, vitamin E, iron and other nutrients. Cooked tomatoes are even better for you than raw, as cooking makes tomatoes' healthy antioxidant compounds like lycopenes easier for your body to absorb.

7) Omega-3 rich fish - Omega-3's are essential fatty acids found in fish (especially salmon), some nuts, and some plants. Omega-3 oils are credited with reducing inflammation, lowering bad cholesterol and raising good cholesterol, reducing blood clots and playing a crucial role in brain function. Be warned: some type 2 diabetics may have a slight rise in fasting blood sugar when taking fish oils.

8) Whole grains - Avoid processed grains with the fiber-rich bran and germ removed from them. Barley, bran and oats are good grain choices that rate lower on the glycemic index. The fermentation process used for sourdough bread lowers its glycemic index, making it another good choice, especially sourdough rye bread.

9) Nuts - Filling nuts provide protein, magnesium and fiber. Some nuts and seeds, such as walnuts and flax seed, are also a source of omega-3 fatty acids. But they're high in fat and calories, so eat them in moderation.

10) Low fat or fat-free milk and yogurt - Dairy products provide much-needed calcium, and many are fortified with vitamin D.

The bottom line is that a healthy diabetes diet is not much different from that recommended for the general public - high fiber, high protein, and low in fat. Diabetics need to limit their sugar and simple carbohydrate intake more than non-diabetics, and should avoid drinking alcohol. Weight control is especially important for diabetics, as insulin resistance is often associated with excess fatty tissue. Diabetes occurs more frequently in people who eat a lot of fat, and it's recommended that diabetics eat both less overall and less saturated fat, restricting fat to under 30% of their daily calories.

If you are insulin dependent and making changes to your diet or eating patterns, remember that it may have an effect on your blood sugar and insulin levels, and you may need to adjust your insulin therapy accordingly.

Researchers Study Vinegar as a Preventative Diabetes Medication

January 25th, 2011

apple cider vinegarVinegar, especially apple cider vinegar, has long been prescribed as a natural treatment for various ailments, including acne, allergies, asthma, arthritis, indigestion, insect stings, night time leg cramps, hypertension, warts, sore throat, cold sores, burns, sunburns, and even hiccups. Hippocrates, the father of medicine, used vinegar as an antiseptic and antibiotic 1000's of years ago. Diabetics drank vinegar teas for blood glucose control before the invention of modern day diabetes medications.

Professor Carol Johnston, a nutritionist at the Arizona State University, has been studying the benefits of vinegar as a diabetes medication, researching its effect on blood glucose levels. Johnston and her fellow researchers performed three separate studies over a number of years.

In the first study, they gave people with type 2 diabetes, prediabetes (a pre-diabetic state associated with insulin resistance), and healthy controls four teaspoons of apple cider vinegar just before a high carbohydrate breakfast. The vinegar slowed the rise of blood sugar levels in the type 2 diabetics almost 20%. Those with prediabetes experienced an even greater benefit, with their rise in blood sugar slowed almost 35%. Even the healthy study participants experienced lower blood sugar and insulin spikes than the control group that was not given vinegar.

"Both the blood glucose and insulin were better managed after the meal when they consumed vinegar," says Johnston, "It appears that the vinegar mimics the action of both acarbose [generic Precose] and metformin [generic Glucophage], which are two of the commonly prescribed medications for diabetics." Johnston suspects it's the acetic acid in the vinegar that helps with diabetes control. "The acetic acid in vinegar may inhibit enzymes that digest starch, so that carbohydrate molecules aren't available for absorption", she theorizes.

In a follow up study, participants with type 2 diabetes who did not require insulin injections but were taking oral diabetes medications were given either two tablespoons of vinegar or water with an ounce of cheese before going to bed. Those given the vinegar at saw their fasting blood sugar levels reduced an average 4% the next morning. Those with the highest fasting blood sugar levels achieved the most benefit, experiencing a drop of 6%.

In the most recent study, researchers concentrated on the effects of vinegar on healthy participants. They fed both healthy participants and diabetics a standard evening meal, and then a breakfast high in complex carbohydrates with or without vinegar following an overnight fast. The non-diabetics given vinegar with their meals had a 20% reduction in post-meal blood sugar levels compared to those who weren't given vinegar. Two teaspoons of vinegar was determined to be the most effective amount, taken with the meal instead of before eating.

In a welcome but unexpected twist, participants given the vinegar in the longer-term study also lost weight. "The group that got the vinegar lost several pounds on average," said Johnston. Obesity and insulin resistance are closely related to each other, and to diabetes. Unrelated studies have shown that improving insulin sensitivity in pre-diabetics can delay or prevent the development of type 2 diabetes. If something as simple as a couple of teaspoons of vinegar before meals could help address both obesity and high blood sugar, vinegar could gain recognition as a cost-effective oral diabetes medication. "Further investigations to determine the efficacy of vinegar as an antidiabetic therapy are warranted, says Johnston." As many who could benefit from vinegar are put off by its strong taste and the quality of existing vinegar supplements such as capsules is inconsistent, Johnston's team is now working on a more palatable medicinal vinegar tablet.

Blueberries Improve Insulin Sensitivity

January 25th, 2011

blueberries
Sixty-seven percent of overweight and pre-diabetic adults who drank two blueberry smoothies a day experienced a ten percent or greater improvement in their insulin sensitivity in just six weeks. The pre-diabetic adults, who were taking part in a study conducted by the Pennington Biomedical Research Center at the Louisiana State University System, had high insulin levels, but not type 2 diabetes.

Type 2 diabetes, formerly called non-insulin dependent or adult-onset diabetes, is the most common form of the disease, affecting more than 26 million Americans. Diabetes two occurs when the body either does not produce enough insulin, or can not properly use the insulin it does produce. Insulin is necessary for the body to be able to use glucose, the basic fuel for the body's cells, for energy. A lack of or resistance to insulin can result in high blood sugar levels.

The 15 of the 32 members of the study group who drank smoothies containing 22.5 grams of freeze-dried blueberry powder grew more responsive to insulin than the members of the group who were given smoothies without the blueberry powder.

A 2006 Canadian study of the effect of wild blueberry juice on middle-aged overweight men also showed improvements in insulin sensitivity. The participants were given just over a cup (250 ml) of blueberry juice a day for just three weeks. The Canadian study, conducted at the University of Prince Edward Island, also suggested blueberries played a role in reducing inflammation. Researchers can't yet say how blueberries are able to improve insulin sensitivity. One theory is that compounds in blueberries called anthocyanins, which have antioxidant properties, may play a role.

People produce less insulin as they age, increasing their risk of diabetes two. An increased sensitivity to insulin can allow older people and pre-diabetics to use the insulin their body does produce to its best effect, warding off diabetes and the accompanying increased risk of heart attack, stroke and other diseases.

Classic diabetes 2 symptoms are increased urination, thirst, hunger, fatigue and weight loss. Type 2 diabetes is an incurable condition that will progress if left untreated. Diabetes type 2 treatment usually involves changes in diet and regular exercise, but type 2 diabetes patients may require the use of diabetes medication as the disease progresses. The day may come when type 2 diabetics are prescribed the humble diabetes preventing blueberry. The less common type 1 diabetes (once referred to as insulin-dependent diabetes) is characterized by the body's inability to produce enough insulin. Although they can still enjoy blueberries, type 1 diabetes patients will have to rely on insulin injection to manage their disease for the foreseeable future.

Diabetize Your Favorite Recipes

March 23rd, 2011

Part of the challenge of living with diabetes is eating well without feeling deprived. The American Diabetes Association has some helpful tips to "diabetize" your favorite family recipes so they can remain part of your lifestyle. Among their suggestions:

1) Reduce sodium.

2) Reduce saturated fat.

3) Pump up the vegetables.

4) Increase fiber.

5) Reduce portion size

Click here for the full post >American Diabetes Association.<

Dark Cocoa May Lower Insulin Resistance

March 31st, 2011

dark cocoa

Dark cocoa has been linked to a reduction in risk factors for diabetes such as high blood pressure and high cholesterol. Dark cocoa has also been shown to lower insulin resistance in diabetics.

It's believed that the health benefits arise from the polyphenolic flavonoids in cocoa - antioxidants with the potential to prevent heart attacks which are also found in fruits, vegetables, tea, coffee and wine.

Most commercial chocolate is high in sugar and fat, offsetting its possible health benefits, so more research is needed about the risk/benefits ratio of eating a regular dark chocolate bar.

To read the entire article on WebMD, click >HERE<.

Olestra - A Diabetic's Dream or Nightmare?

April 7th, 2011

It's been called both a "dieter's dream" and a "health expert's nightmare". Marketed by Proctor & Gamble (P&G) as a fat replacer, Olestra is a chemical combination of table sugar and soy bean oil, creating a substance called "sucrose polyester". Olestra has the same texture as fat, but no calories or cholesterol, and its molecules are so large that they pass through the body undigested and unabsorbed.

Olestra has been on the US market as a food additive under the brand name Olean since 1998, when it received FDA approval for use in "light" and "fat free" versions of savory snack foods such a potato chips, tortilla chips, popcorn, and crackers. In late 2008, the FDA expanded the approval to include the use of Olestra in pre-packaged cookies.

Olestra has been refused approval in Canada, the United Kingdom, and many other countries, largely because it depletes the body of fat soluble nutrients such as vitamins A, D, E and K, and natural substances called carotenoids. Carotenoids are pigments believed to protect against heart disease, cancer, stroke and blindness. As a result, the FDA requires that Olean-containing products be fortified with vitamins A, D, E and K.

But Olestra's biggest downside remains the more than 20,000 reports of adverse gastrointestinal disturbances such as diarrhea, cramps, fecal incontinence and "oily" bowel movements that flooded in during the product's first years on the market.

The FDA required that products containing Olestra carry warning labels stating the product may cause "cramping and loose stools" until 2003. P&G claims to have eliminated these problems by modifying the Olestra structure, but the best known of these gastrointestinal disturbances, the infamous "anal leakage", (fecal incontinence) gave the product a public black eye it's never really recovered from.

According the Center for Science in the Public Interest (CSPI) Olestra is "the most complained about food additive ever", with 7% of people complaining of symptoms after eating snacks containing the fat replacer. The benefits of Olestra simply don't outweigh the risks, the CSPI insists.

The American public seems to agree. Once referred to by a prominent stock analyst as "the single most important development in the history of the food industry", Olestra never really caught on with consumers, and sales have been steadily declining for years.

Today, P&G continues to market Olestra as suitable for "today's health conscious lifestyles", targeting diabetics, heart patients and the weight-conscious. The CSPI remains vociferously opposed to the product, and public health experts voice concerns that, while eating Olestra-laden versions of foods can reduce the amount of fat in your diet, the product will tempt people to eat more empty-calorie snack foods.

The last word goes to P&G, who point out that eating too much of any food may cause gastrointestinal upset. "Olean is a replacement for fat," a P&G spokesperson said succinctly, "Not for common sense."

Linda Wilson's Diabetic Friendly Lemon Cheesecake

April 8th, 2011

diabetic cheesecake

Receiving a diagnosis of diabetes usually means a change in lifestyle and diet. If you are like me - I have a terrible sweet tooth - I had this mental image of all things sweet and good disappearing from my diet. Imagine my surprise to discover this is not true. In fact, doctors and nutritionists recommend eating fresh fruit. And there are many ways to make delicious diabetic desserts.

As with all foods, we diabetics have to watch our portions, and even more so with sweets. Do not make this cheesecake and eat it all before bedtime! But incorporated into a healthy diet, you should be able to enjoy it. With its sugar-free ingredients and fresh fruits, it is healthy and tasty enough for anyone!

DIABETIC'S LEMON CHEESECAKE

1 1/4 graham cracker crumbs*

1/4 cup Splenda granular

1/3 cup butter, melted

1 pkg (3-oz) sugar-free lemon gelatin mix

2/3 cup boiling water

2 bars (8-oz each) light cream cheese

6-oz. lite/firm silken tofu

grated rind of 1 lemon

juice of 1 lemon

1 cup sugar-free frozen whipped topping, thawed

Fresh fruit of your choice, optional

In a small mixing bowl combine the graham cracker crumbs, Splenda, and melted butter until mixed together well. Using the back of a large spoon, press the mixture on the bottom and up the sides of an 8-inch springform pan. Chill the crust for about ten minutes.

In a blender container mix the lemon gelatin mix and the hot water; slowly add in the cream cheese and the tofu. Continue to mix until smooth. Pour the mixture into a large mixing bowl and add the lemon rind, lemon juice and the thawed topping. Pour into the prepared pan, smoothing the top. Chill for 4 hours or more. Before serving garnish with more whipped topping and fresh fruit/fruits of your choice, if desired.

*If you cannot use crumbs made from graham crackers, make your crumbs from sugar-free butter cookies or sugar-free vanilla wafers.

Serves 12. Enjoy!

Article Source: http://www.articlesbase.com/desserts-articles/how-to-make-a-yummy-lemon-cheesecake-that-is-diabetic-friendly-2246584.html

About the Author

A grandmother with diabetes, Linda enjoys sharing her recipes and diabetic tips on her blog at http://diabeticenjoyingfood.squarespace.com

Diabetic Friendly Pita Chips

April 29th, 2011

DiabeticLifestyle.com has upgraded its website to provide even more advice and information on living and thriving with diabetes. Here's a recipe for diabetic friendly pita chips courtesy of the new site:

Baked Pita Chips

Servings: 12

Prep time: 5 minutes

Cook time: 5 minutes

Total: 10 minutes

Ingredients:

? 6 6-inch pita breads

? cooking spray

? Mrs. Dash or various spices to taste

Directions:

1. Preheat oven to 375F.

2. With a sharp knife, cut each pita bread into 6 wedges. Gently pull apart each triangle to separate it into 2 pieces, getting 12 triangles per pita bread.

3. Lay the triangles in a single layer on a large non-stick baking sheet. You can use parchment paper, if you want. (Depending on the size of your baking sheet, you make need to bake them in two batches.)

4. Lightly coat triangles with cooking spray and sprinkle on spices.

5. Bake for about 7 minutes, until pita begins to color. Turn pitas over and continue to bake until crisp and golden brown (about another 5 minutes).

6. Store in airtight containers. Terrific with guacamole or hummus.

Nutrition Information

Per 6 Chip Serving:

83 calories (4% calories from fat)

0 total fat (0 saturated fat)

3 g protein

17 g carbohydrates

1 g dietary fiber

0 cholesterol

161 mg sodium

36 mg potassium

Diabetic Exchanges: 1 carbohydrate

Nutrition and Diabetes Control

May 25th, 2011

woman grocery shopping

Nutrition is vitally important in diabetes management and blood sugar control. About.com's Nutrition and Diabetes page editors have compiled a wealth of information on healthy eating for diabetics including facts on carbs, calories, fiber and the all-important glycemic index; advice on surviving restaurant meals and holiday dinners, and even diabetes-friendly recipes and meal plans.

For those with an interest in alternative approaches, the Nutrition and Diabetes page also provides information on less conventional diets such as vegetarian, raw food and vegan. Other articles give you the lowdown on foods believed to have a positive affect on blood sugar and insulin resistance, such as fenugreek, prickly pear cactus and omega 3 fatty acids.

There are articles on sugar substitutes and hidden sugars, and nutrition facts and carb and calorie counts for individual foods like avocados, pomegranates, eggplant and watermelon (warning - very high carb!). The page also links to articles with recommendations for losing weight, specific diet tips for those with kidney disease, and even advice on healthy eating on a budget.

When making any major changes to your diet and/or activity levels, bear in mind they may impact your blood sugar levels and need for diabetes medication. Consult your healthcare provider about possible changes to your insulin dosage or other diabetes medicine.

To view About.com's Nutrition and Diabetes page, >CLICK HERE.<

Ten Common Myths About Diabetes and Diet

June 3rd, 2011

Many diabetics, and those caring for diabetics, are confused and concerned about the best diet for diabetes control. The issue is of concern to both insulin dependent diabetics (many of whom balance a combination of mealtime and long acting insulin to maintain blood sugar control) and to type 2 diabetics who are able to manage their diabetes with diet, or a combination of diet and oral diabetes medication.

WebMD has explored ten common beliefs and myths about diabetes and diet. Is diabetes caused by eating too much sugar? Does having diabetes mean that you can never eat another dessert? Should diabetics avoid all carbohydrates? Can you adjust your insulin dosage to allow you to "cheat" on a diabetes diet?

What's the deal on artificial sweeteners? Is there such a thing as too much protein? For the answers to these and other commonly asked questions about diabetes and diet, visit Ten Common Diet Myths at WebMD.com.

Diabetic Cookie Recipe

June 23rd, 2011

diabetic cookies

1 1/2 cups unsweetened applesauce

3/4 cup margarine

2 eggs

1 tbsp. vanilla

1/3 cup brown sugar substitute, suitable for baking

2 cups oatmeal

1 tbsp. cinnamon

1/2 tsp. allspice

1 1/2 cup flour

1 1/2 tsp. soda

1/2 tsp. salt

1 cup raisins

1/4 cup nuts

Mix applesauce, margarine, eggs, vanilla and brown sugar substitute well; add the remaining ingredients. Drop by teaspoonfuls onto a cookie sheet and bake at 375 degrees for 15 minutes.

Healthy eating is crucial to diabetes control. But being diabetic doesn't mean you can never enjoy something sweet. The above recipe is courtesy of Sugar-Free.org Diabetic Recipes. Visit the site for an entire library of diabetic recipes, along with helpful tips, news and advice for diabetics.

Diabetic Kidney Disease Reversed by Ketogenic Diet

July 29th, 2011

Researchers have for the first time determined that the ketogenic diet, a specialized high-fat, low carbohydrate diet, may reverse impaired kidney function in people with Type 1 and Type 2 diabetes. They also identified a previously unreported panel of genes associated with diabetes-related kidney failure, whose expression was reversed by the diet.

The study is the first to show that a dietary intervention alone is enough to reverse this serious complication of diabetes, a finding with significant implications for the tens of thousands of Americans diagnosed with diabetic kidney disease. To read more about this promising new diabetes dietonline at Science Daily, >CLICK HERE<

Eating Red and Processed Meats Increases Risk of Diabetes

August 15th, 2011

A study published in the American Journal of Clinical Nutrition found that the more red meat people eat, especially processed meat, the higher their risk of developing type 2 diabetes.

Processed meats include the American staples bacon, sausage, hot dogs and most packaged sandwich meats. The study did not establish why red and processed meats increased the risk of developing diabetes. One theory is that the high amount of nitrates used as preservatives in processed meats may increase insulin resistance.

Others theorize that the large amount of iron in red meat leads to high iron stores in the body, which have been associated with an increased risk of type 2 diabetes. A third theory is that high meat consumption may contribute to obesity - a major risk factor for diabetes. The answer may lie in a combination of these factors.

To read more about the issue on WebMD, >CLICK HERE.<

Updated Glycemic Index for Diabetic Diet

October 24th, 2011

insulin spike chartGlycemicEdge.com, a leading nutrition and health wellness community site, has updated and expanded its popular glycemic index food list and now features food scores from 12 categories of foods and nearly 200 individual foods.

The glycemic index is a scoring system which rates foods on a 0-100 basis according to their impact on digestion and insulin levels, based on the type of carbohydrates used. The glycemic index diet plan has become increasingly popular for wellness, weight loss, and has been particularly well received by pre-diabetics, diabetics, and those following a heart healthy cardiovascular health plan.

According to Wayne Mitchell of GlycemicEdge.com, the best part about the glycemic index diet is it's realistic approach to choosing foods while not banishing carbs. "Low carb and no carb diets are really challenging to follow. They also don't have the health benefits that "low GI" or good carb foods provide. With low glycemic foods, you get the benefit of feeling "fuller" with foods that put much less strain on your digestive system and pancreas, controlling the release of insulin."

Another popular benefit for low glycemic foods is weight loss, as your metabolism adjusts and switches from primarily burning carbs as a fuel source to burning fat. Whole grains and complex carbohydrates are emphasized while simple carbohydrates and foods which result in a sudden, rapid insulin spike during digestion rank high on the GI scale and should be avoided.

"Our users love the ability to compare foods, find some surprising foods that are good low GI choices, and print and take lists with them when they do their shopping and planning for their families. About 70% of our users are moms planning for their families, and the charts and food lists are a great resource to make this easier for them."

Users can print the lists for free and are invited to share questions and submit food scores of their own to help grow community awareness. Also featured are south beach diet food list and printable shopping guides.

Eating Too Quickly Doubles the Risk of Insulin Resistance

November 8th, 2011

Yet another reason to listen to your mother and slow down and chew your food properly - eating too quickly has been associated with a doubled risk of developing impaired glucose tolerance, or pre-diabetes. As the name suggests, pre-diabetes is the forerunner to developing type 2 diabetes. Most diabetics have type 2 diabetes - a form of diabetes where your body no longer responds properly to insulin (called insulin resistance). Type 2 diabetes used to be described as non insulin dependent diabetes.

Insulin is the hormone that moves sugar (glucose) from the blood to the body's cells to provide them with energy. If your cells do not use insulin properly, the pancreas produces more insulin that normal to cope with the body's demands. Eventually, the pancreas cannot keep up, and excess glucose builds up in the bloodstream. Type 2 diabetes is characterized by high levels of glucose in the blood.

A recent Japanese study followed over 170 healthy individuals for three years, monitoring their eating habits. Snacking, eating late at night, skipping meals and eating out were not associated with developing pre-diabetes. The one and only eating habit associated with the development of insulin resistance was eating too quickly.

The researchers aren't sure why eating faster makes an individual more likely to develop pre-diabetes and type 2 diabetes, but suspect that eating rapidly results in higher post-meal blood glucose levels. Some doctors also point out that eating too quickly results in an overall increase in the amount of calories taken in. Since it takes about 20 minutes for the brain to receive the signal that the stomach is full, those who eat quickly continue eating without realizing that their stomach is filled.

Previous research has also shown that eating quickly results in increased weight gain. Insulin resistance generally increases with increased body fat, and there is a pronounced connection between obesity and diabetes. The two are so closely connected that it gave rise to the term "diabesity". Diabesity is currently epidemic across the developed world.

Insulin resistance has no symptoms. Pre-diabetes is sometimes called impaired glucose tolerance, and can be diagnosed with a fasting glucose test or a glucose tolerance test. The American Diabetes Association recommends that adults who are overweight and have one or more additional risk factors for diabetes should consider being tested. Additional risk factors include:

  • Having a parent or sibling with diabetes
  • Being physically inactive.
  • Being African American, Alaska native, American Indian, Asian American, Hispanic or Latino, or a Pacific Islander
  • Giving birth to a baby weighing more than 9 pounds or being diagnosed with gestational diabetes
  • Having high blood pressure or being treated for high blood pressure
  • Low HDL ("good") cholesterol levels or high triglyceride levels
  • Having polycystic ovary syndrome
  • Having a history of cardiovascular disease

People with pre-diabetes can avoid becoming diabetic and the need to take diabetes medication by losing weight, being physically active, eating a healthy diet, and, as we now know, not eating too quickly.

Diabetes and Gastroparesis Linked

November 15th, 2011

Many people with diabetes suffer from gastroparesis, or slow stomach emptying. As a matter or fact, diabetes is the most common cause of gastroparesis. That's because chronic high blood glucose levels can damage the vagus nerve - which controls the movement of food down through the digestive tract.

In a double whammy, gastroparesis can make diabetes worse by making blood glucose control more difficult. When food that has been delayed in the stomach finally enters the small intestine and is absorbed, blood glucose levels rise. Since gastroparesis makes stomach emptying unpredictable, a person's blood glucose levels can be erratic and difficult to control - a diabetic's nightmare.

How do you self-treat gastroparesis? The simplest and healthiest option is to change your eating habits. Eat six small meals a day instead of three large ones to prevent the stomach from becoming overly full. Avoid high-fat and high-fiber foods, as fat naturally slows digestion and fiber is difficult to digest. If you have gastroparesis, carbonated beverages are also not your friend. In more severe cases, a liquid or pureed diet may be required for awhile.

If a dietary adjustment isn't providing the relief from gastroparesis you need, there is a medicinal option in the form of prescription domperidone. Doctors prescribe domperidone for gastroparesis and other digestive ailments across the world. Both generic domperidone, and its equivalent name brand Motilium, have been available in Canada for many years.

To learn more about which basic dietary guidelines for gastroparesis, and to watch a video explaining the disease and the connection between diabetes and gastroparesis on hubpages.com, >Click Here<.

Diabetes Superfoods

February 13th, 2012

The American Diabetes Association has just released a list of their top ten superfoods for diabetics. If you don't already have these in your diet, try making a meal that incorporates more than one!

Beans- A half cup of these fulfills about 30% of your daily protein!

Dark green leafy veggies- Kale and spinach belong to this family. Try a spinach salad with walnuts and mandarin slices.

Citrus Fruits- Oranges, grapefruits and lemons are great examples of useful citrus fruits. Lemon water is also great for the gastrointestinal system.

Sweet potatoes- A particular favorite of the author, sweet potatoes are a great source of vitamin A and fiber. Try roasting them for a delicious alternative to potatoes.

Berries- Blueberries, strawberries, and other berries are recommended by diabetic experts as they have been shown to affect blood sugar less than some other fruits. Blueberries in particular are a great source of antioxidants, one of the ingredients for beautiful skin!

Tomatoes- Tomatoes have recently been named as a superfruit, along with the famous acai. But why? Tomatoes are exceptionally high in Vitamins C and E, and also contain iron. Vegetarians are often encouraged to eat lots of tomatoes.

Some types of fish- fish such as salmon are high in healthy omega-3 fatty acids, but just remember to have them baked, not fried!

Whole grains- Whole grains are better for everyone, as they have usually not come into contact with chemical bleaching agents used in white breads. However, there is a disparity between what is considered whole grain and what is actually whole grain. The germ and bran are the parts of the grain that contain the most nutrients.

Nuts- Nuts are a great snack, as they have protein to help you feel full. They also contain important healthy fats such as omega-3 fatty acids. Try a handful of raw almonds or walnuts for a mid-afternoon pick me up.

Fat-free milk and yogurt- As many people know, dairy products are an excellent source of calcium. Try to find "fortified" products, which often contain vitamin D, the "sunshine vitamin," which has been linked with overall good health.

White Rice Raises Risk of Diabetes

March 20th, 2012

White rice is joining white bread as a contributor to the development of diabetes. According to new research, a eating a significant amount of white rice may raise your risk of developing type 2 diabetes, especially in Asian populations. It is not just the white rice though. Researchers say that the high intake of white rice in Asian populations, combined with modern life's more sedentary lifestyles, are what is leading to these results.

Researchers believe white rice is creating a high diabetes risk due to its high glycemic index; it has a significantly higher glycemic index than that of most other whole grains, due to its processing. The report also showed that this diabetes risk was also higher in women than in men. According to their calculations, Asians who ate a large amount of white rice were 55% more likely to develop type 2 diabetes than those who ate less. The researchers noted only a 27% higher risk in other racial populations.

Although four studies were done, other scientists are suggesting that a more controlled trial will need to be completed in order for this to be seriously taken into consideration when creating one's diet.

Tree Nuts May Prevent Diabetes and Heart Disease

April 17th, 2012

All those fancy nuts you see at parties may be helping out your heart as well as preventing diabetes. A study was recently released by Louisiana State University describing the effects of tree nuts on inflammation marker C-reactive. C-reactive is often linked with chronic diseases such as heart disease and diabetes.

Researchers found that people who had a higher consumption of tree nuts such as pistachios, almonds, macadamias, walnuts and cashews were 5 less likely to develop metabolic syndrome, a condition which often elads to more chronic conditions.

Tree nuts have a significant amount of 'good' cholesterol. This helps the body to digest food, and metabolize it properly. Buildups of 'bad' cholesterols often lead to blocked arteries and heart problems. Researchers were quick to note however, that consuming too many nuts often can cause weight gain, as the body reacts to fats and cholesterol that are only good in small, steady amounts. The recommended intake by diet experts is only a quarter of a cup per day-a perfect mid-afternoon snack.

Bitter, Better for A Diabetic

June 18th, 2012

Bitter melon, also known as bitter gourd, is enriched with dietary fiber, also a rich source of iron and potassium. Bitter melon is a vegetable cultivated and eaten in many countries including China, India, Japan, and South American. Bitter melon grows on a vine in yellow or green color.

Bitter melon is a valuable vegetable, sometimes known as "plant insulin". Studies claim that various compound in bitter melon have found to be responsible for lowing blood sugar level such as charantin, polypeptide p, and oleanolic acid glycoside. Bitter melon juice has been shown the ability to renew and recover of the insulin-producing beta cells of the pancreas.

Bitter gourds are commonly found at Asian grocery markets and can be used as a natural treatment for diabetes. Integrating the bitter gourds in your diabetic diet is a good and inexpensive way to help reduce blood sugar and prevent diabetes.

There are so many ways of cooking bitter gourds tastier. Including raw eating, fresh juice, deep frying, or stir-fried mixed with pork or beef. Bitter melon has many health benefits despite the bitter taste; it is helpful to treat blood disorders, respiratory problems, piles, skin disease, improve digestion, eyesight, and weigh loss. Blanching bitter melon before cooking can help reduce the bitter taste.

If you are taking medications or insulin such as Humalog lispro insulin for regulating your blood sugar levels, check with your doctor before trying bitter melon, and keep a close eye on your blood sugar. Avoid use if you have a history or liver problem. Excessive amount scan cause abdominal pain or diarrhea. Avoid it during pregnancy.

7 Easy Ways to Slash Your Diabetes Risk

August 28th, 2012

New research from Women's Health Magazine finds you can slash your diabetes risk by following these healthy tips:

1. Hit the Weights. Upping your lean muscle mass could lower your insulin resistance, and drop your odds of developing pre-diabetes. Or every 10-percent increase in muscle mass, your pre-diabetes risk fell by 12-percent. Aim for at least two and a half hours a week of glucose-burning cardio activity -- like running, cycling, or swimming.

2. Score Enough Sleep. Long-term sleep deprivation may amp up the body's insulin resistance, especially in people genetically predisposed to diabetes. Those who regularly snoozed fewer than six hours a night were at the highest risk. Try to get at least seven hours of shut-eye each evening.

3. Fiber up. The rough stuff isn't just good for digestion; it also curbs post-meal sugar spikes by slowing down the flow of glucose into the bloodstream. So when you crave something sweet, opt for fiber-rich fruits like raspberries or pears. And consider adding brown rice to your diet because it lowers your diabetes risk by 11%.

4. Chill Out. When your body senses stress, it releases hormones that increase blood sugar. Regularly practicing deep breathing or meditation, listening to calming music, or getting massages can quell stress hormones and help lower overall blood sugar.

5. Embrace the Omegas. The omega-3 fatty acids found in foods like oily fish, can help improve insulin sensitivity. Eat at least one serving of this kind of seafood a week.

6. Do the D. The "sunshine vitamin" may be a key factor in the fight against diabetes. A review published in The Journal of Clinical Endocrinology & Metabolism found that people with high vitamin-D levels were less likely to develop type 2. Swallow 1,000 to 2,000 IU a day through dairy foods, fatty fish, or supplements.

7. Spice Things Up. Cinnamon may be an ace at lowering blood sugar levels, says research in the Journal of the American Board of Family Medicine. Rich in nutrients called polyphenols, the sweet spice may help insulin do its job more effectively. Sprinkle some into your morning joe or mix it into an oatmeal snack.

Diabetes is a serious chronic disease but that can be managed through lifestyle changes and medications such as generic Glucophage 850mg.

How Sweet it is - a New Sugar for Diabetics

October 3rd, 2012

Coconut Palm Sugar has been making headlines lately as a low glycemic alternative to cane sugar. This delicious sweetener has been used in traditional Southeast Asian cuisine for thousands of years but is a relative newcomer to the US market. It has been touted as nutrient rich (yes you read that correctly) natural sweetener with an extremely low glycemic index in comparison with traditional sugars such as white and brown sugar. This is great news for diabetics who need to manage their blood glucose levels. A new medication, Januvia is a once-daily pill prescribed to treat diabetes and lower blood sugar level.

Coconut Palm Sugar has a Glycemic Index (GI) rating of 35 whereas cane sugars, both brown and white have a GI rating of 68. Coconut Palm Sugar's Glycemic Index even measures lower than agave nectar at 42, and honey at 55! Coconut Palm Sugar is also said to be high in Potassium, Magnesium, Zinc and Iron as well as B-Vitamins 1, 2, 3 and 6. Compared with brown sugar, Coconut Palm Sugar has 36 times more iron, 4 times more magnesium, and over 10 times the amount of zinc!

While it shouldn't be considered a "health food" per se, it is a healthier alternative to traditional sweeteners and a more natural alternative to artificial sweeteners such as sucralose. Its slow energy release also makes it a great alternative for diabetics who would like to enjoy an occasional sweet treat. Coconut Palm Sugar is produced from the sap of flower buds cut from a coconut palm tree. The sap is collected and then heated to evaporate its moisture content. It is then further reduced to create crystals, and then packaged and sold in small bags at your local health food store or natural grocery store. It can even be found in the natural foods section of some larger grocery store chains.

It is similar in appearance to brown sugar but has a much more complex taste. It has been described as tasting similar to brown sugar but with a slight caramel or butterscotch flavor. It's warm, rich flavor tastes great as a sweetener in coffee or tea, and can be used as a one to one replacement for both white and brown sugar in recipes. Its granulated crystals are quite large, but it can be powdered down in a blender or food processor when a more delicate sugar is needed.

Lisa's Coconut Palm Sugar, Apple Berry Crisp

Filling:

2 baking apples, peeled, cored and sliced thin

3 cups of mixed berries (blueberries, raspberries, black berries), fresh or frozen

1 tablespoon cornstarch

2 tablespoons pure maple syrup

1 tablespoon freshly squeezed lemon juice

2 teaspoons cinnamon

Topping:

1 cups rolled oats (not quick cooking)

cup all purpose flour

cup coconut palm sugar

1 teaspoon cinnamon

1 teaspoon vanilla extract

cup butter softened (can be replaced with coconut oil for a healthier alternative)

Pinch of salt

Preheat oven to 375 degrees.

Place all filling ingredients into an 11 x 7 inch pan. Gently stir to combine.

In a medium mixing bowl add rolled oats, flour, coconut palm sugar, cinnamon and salt. Stir to combine. Add vanilla extract and then butter using a fork or your hands to combine. Crumble topping evenly over filling.

Bake for 40 minutes until the filling is bubbly and the topping is golden brown.

Enjoy warm from the oven.

Diabetes Diet Plan: What to Eat and Not to Eat

October 25th, 2012

Protein vs. carbs
When someone is diagnosed with diabetes or told that he is at risk, the first thought that is bound to run through his mind is "I will no longer be able to eat normally." The common notion is that sugars must be avoided at all costs and desserts must be given up completely. Your previous diet gets replaced by a strict, merciless regimen and your whole life is spent keeping a sharp eye on what you put into your body.

While it is true that diet modification is required to prevent or control diabetes, the notion that this medical condition will cripple your entire life is nothing more than a misconception. And, this article aims at busting some of the more common myths surrounding this topic. So, let's get started, shall we?

Carbohydrates are An Absolute No-no!

The average diabetic believes that carbohydrates should be stricken completely off the list. However, few people know that carbohydrates, or "carbs" as they are popularly referred to, are integral to a healthy diet for diabetic patients.

Apart from being the primary source of energy, carbs contain essential nutrients, such as minerals, vitamins, and fiber. For this reason, instead of abstaining from them altogether, a better thing to do would be to choose healthier carbs, such as the ones you find in whole foods and high fiber fruit and vegetables.

Diet for Diabetics should be High in Proteins

Since most diabetic patients cut down on carbohydrates, they turn to proteins as a source of energy. However, this can be counter-productive for them. Studies show that having a protein-rich diet can cause insulin resistance, a factor that could aggravate the condition further. For this reason, a healthy diet, especially for people with diabetes, should derive only 15-20% of its calories from proteins, and no more.

Your Favorite Foods are Completely off the List

Abstinence seems to be the defining characteristic of a diet for people with diabetes. The general idea is that anything you may have loved eating becomes the forbidden fruit and gets crossed off your diet chart. This isn't necessarily so.

While you are not allowed to give in to your indulgences, there is no reason really why you should give up having what you like as long as it is in moderation. For instance, you could reduce the portion of your favorite dessert or use it as a reward for following your meal plan regularly.

Life for people with diabetes is not easy. Constant vigilance is required to keep their sugar levels in check. That said, it's important to investigate the scientific validity of dietary ideas that one comes across these days. And the best way to do that is to consult a trusted medical practitioner or a qualified nutritionist.

Beware of Foot Sores If You Have Diabetes

October 11th, 2013

Did you know that every thirty seconds someone suffering from diabetes loses a lower limb? What is it about diabetes that renders wounds to be so dangerous to the patient? The fact of the matter is even a minor wound, if you have diabetes, can become serious enough to warrant eventual amputation.

Diabetes clearly places patients at a risk of foot sores resulting in amputations that is ten times greater than non diabetics. Those statistics alone should carry a huge warning sign.

Why are diabetics at such risk?

Diabetics suffer from decreased blood flow. That means that any injuries require a longer healing time. Furthermore, many diabetics also have neuropathy. This condition makes it difficult to feel the pain from an injury which means the treatment needed is often postponed.

What's so special about your feet?

Your poor, old, tired feet are often neglected. However, a diabetic really can't afford this sort of negligence. Regular self-examination of your feet should be part of a preventive protocol.

Good news

The good news is that most amputations can be avoided. With proper foot care and timely wound treatment wounds can be kept in check and healed.

Taking care of your feet

Keeping your feet clean and dry are an important piece of a daily routine. That means the use of soap and water as well as thoroughly drying between your toes. If you struggle with dry, cracked feet then daily application of a foot cream is important. Any fungus, infection, athlete's foot or nails that appear to be changing in color and thickness should be examined by a podiatrist. Wearing sensible shoes with plenty of room for your feet and toes is just good common sense. Sure, you may not always look the most stylish when you're hanging out with your friends, but in the end you will save your feet.

Once again, most amputations can be avoided! That is the good news. However, due diligence is required in order to keep your feet as healthy as possible.

How You can Manage Diabetes in Holidays?

January 14th, 2014

Holiday season is the best time in the entire year where you connect and enjoy with your family, friends and close acquaintances. It is really tough for anyone to resist overeating and drinking during holiday time by sticking to a diet plan. For millions of people avoiding cookies and chocolates during the holiday break is not less than a challenge, especially when they are all around. All the plans and schedules that you follow tend to change completely during this time. Hence, it becomes really tough to cope up with diabetes and enjoy the holiday eve at the same time. By following some simple tips you can easily control your diabetes without keeping yourself away from the holiday parties.

Keeping an eye on very basics

An inconsistent blood sugar level during this time is not pleasing and can ruin your precious holiday season. Keep a check on the blood sugar levels and make some extra efforts to control it even along with enjoying the parties.

• Eat consistently instead of taking heavy meals at one go. Taking small and balanced meals in controlled portions of the day is usually advised.

• People are unable to stick to their daily routines during holidays. Substitute your daily workout with shorter exercises like a 10 minute walk.

• People on insulin medication should frequently check their blood sugar levels. Try adjusting your work, eating and exercise schedules. A bedtime check of your glucose levels is also necessary.

• Remain stressed down and manage your sweets and savouries consumption by making them a part of your carbohydrate budget not an addition to it.

Party healthy

Proper planning before going into the parties can avoid your glucose from shooting up. This can take time but if you keep it as your priority, it can have huge payoffs.

• Try not skipping meals during parties. This leads to overeating later and reduced blood sugar reactions. Eat throughout the day at regular intervals of time.

• Fill your plate with healthy food that is less on calorie. Calories rich food like turkey can be taken in little quantities. Fruit is yet another healthy option.

• Before going into the dinner party, try having some light snacks. This will surely help in eating less at the party.

• Watch out on your alcohol intake. Never consume alcohol based drinks when you are empty stomach. Restrict the number of wine glass to one.

• Diet sodas, sparkling water and unsweetened tea are good replacements for wine.

• Food is a big distraction. Try focusing more on the people and activities around in the parties.

Travelling wisely

Planning ahead is very essential when you are travelling out during holidays.

• Don’t forget to carry sufficient medications like insulin with you. Ensure that they are stored at proper place.

• If your journey includes an air travel, try taking packed foods. Request for a diabetes friendly food when you are on-board.

• Follow a strict schedule for taking medications. If you are travelling by road, avoid the unhygienic roadside food.