Diabetics: Eat This Not That

There's no question that diabetes is on the rise in America, but since most of the risk factors are diet related, it's often preventable by simply making prudent diet and lifestyle choices. Even if you've already been diagnosed with diabetes, it's possible, in some cases, to reverse the disease or, at the very least, control it through diet. And, by the way, this doesn't mean depriving yourself totally of foods you love or resigning yourself to a lifetime of nothing but bland and boring "health foods."

A healthy diet designed to prevent or control diabetes is really no different than any other healthy diet. The most significant risk factor for contracting diabetes is being overweight, especially if the weight is being carried around the abdomen as a "spare tire." Several studies have suggested that waist size is a better indicator of potential risk for diabetes than the body mass index.

Eating right is the #1 defense against diabetes. While exercise is important, diet is the most important factor regarding weight loss. It's untrue that you have to cut out every bit of sugar and it's also a myth that a high-protein diet is best since too much protein, especially animal protein, has been shown to promote insulin resistance. You also don't have to cut out all carbohydrates. A healthy diet is a balanced diet consisting of fats, carbs and protein. The secret is to eat the correct types of these foods. Carbohydrates, for instance, should consist of whole grains because they contain essential fiber that slows the digestion of, and therefore the release of carbs (sugars) into the bloodstream, helping to regulate blood sugar levels.

Carbohydrates have the biggest impact on diabetes risk - much more so than proteins or fats. You should limit consumption of refined carbs such as white rice and bread, pasta, snack foods, sodas and candy. Slow-release, high-fiber, complex carbohydrates are digested more slowly and help blood sugar levels stay more even and allow the body to produce less insulin. They also make you feel fuller for longer and provide more long-lasting energy.

Here are some suggestions you may want to incorporate into your diet:

• Instead of white bread, try whole-grain bread such as a whole-wheat
• Replace white rice with brown or wild rice
• Eat high-fiber breakfast cereal such as Raisin Bran instead of the high-sugar alternatives
• Replace instant oatmeal with rolled or steel-cut oats
• Use whole-wheat pasta instead of regular pasta
• Replace cornflakes with bran flakes
• Opt for green leafy vegetables instead of peas and corn
• Replace your white potatoes, French fries and mashed spuds with yams (or sweet potatoes), squash or a mash made from cauliflower

Summertime Tips for Diabetics

It’s this time of the year again: time to float in the pool, make your grills sizzle or just relax in the sunshine. Summer really is the perfect time for playing outdoors, but along with all the fun comes high temperatures and humidity. People with chronic conditions have to take precautions in the heat, especially individuals with diabetes.

• Drink plenty of caffeine-free fluids and keep hydrated. Dehydration can easily lead to heat exhaustion, and may ultimately result in heat stroke. Diabetic patients are particularly susceptible to overheating on tough summer days when blood glucose runs out of control. While drinking a small amount of caffeinated beverages is fine, over consumption can have an impact on blood glucose levels.


• Wear appropriate clothing for the summer, such as lightweight cotton, wide brimmed hats and sandal-style diabetic shoes.


• Find a safe way to store and transport insulin. Diabetic patients should carry insulin with them wherever they go, but this can pose a problem on summer days. Insulin shouldn’t be exposed to direct sunlight or extremely high temperatures. Keep your insulin in a cooler or refrigerator in your car so that your medication kit can stay cool when it’s baking outside.


• Check your blood glucose level at least four times a day. Closely monitor your blood glucose, especially when you are not feeling well.


• Avoid doing strenuous activities in direct sunlight. Whether you are working out or engaging in other outdoor activities that require a lot of energy, try to schedule it on early mornings or late evenings when the heat is less intense.


• Watch out for symptoms of trouble: if you feel dizzy, nauseous, have cool or clammy skin, or sweat excessively, be extra careful because these are indications for heat exhaustion. It is advisable to move to a cool place and drink more fluids until the symptoms abate.

Staying well in the summer heat poses challenges for people with diabetes, but as long as you are on the lookout for dangerous signs and take actions immediately, you can enjoy summer as everyone else does!

About the Author: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of braces and supports. To find a quality back brace, including a high quality lumbar brace, please visit mmarmedical.com.