Q&A on eating well and staying physically active
Can I eat sugar if I have diabetes?
You can eat small amounts of sugar if it is part of a healthy meal plan, and if you check your blood glucose levels regularly. Keep these sugar tips in mind:
- Cookies, pies, cakes, ice cream and other sugary foods add a lot of calories but few nutrients. Eat these "treats" only in limited amounts and only after planning with your healthcare provider.
- Count both table sugar and natural sugar in fruits, juices, vegetables and starches. Both types of sugar can raise blood glucose. Eat only the amounts of these foods set in your meal plan.
- Some artificial sweeteners, such as aspartame, may cause digestion problems. Talk with your healthcare provider about sugar substitutes.
- Starchy foods are converted to sugar during the process of digestion. For this reason, eat only the amounts listed in your meal plan.
- Alcohol-based sugars are labeled “sugar free,” but they will raise your blood sugar levels.
Can I eat salt?
Yes. However, you need only a small amount of salt to meet your nutrient requirements. Most people eat more than 10 times as much salt as they need. This added salt can contribute to higher blood pressure, which can cause heart disease. People with diabetes already have a higher risk of getting high blood pressure.
To reduce salt in your diet, cut back on table salt and eat fewer:
- Canned foods, especially soups and vegetables
- Frozen and boxed mixes for potatoes, rice and pasta
- Ketchup, mustards, salad dressings and other spreads and canned sauces
- Salty snack foods
- Processed foods, such as luncheon meats, sausage, bacon and ham
- Foods marked "sodium-free," "low sodium" or "unsalted"
- Herbs and spices to flavor foods instead of salt
- Fresh fruits and vegetables
Check with your healthcare provider before using salt substitutes containing potassium.
What else should I do?
- Eat foods rich in fiber (20 to 35 grams per day). Good sources of fiber are cooked and dried beans; whole grain breads, cereals and crackers; fresh fruits and vegetables; and bran products.
- Eat less fat. Because people with diabetes have a greater risk of developing heart disease, eating meals lower in fat may help lower your risk for heart disease.
- Avoid alcohol. Alcohol can make it more difficult for you to control your blood glucose levels.
Exercise for Health
Why is exercise good for me?
Physical activity is a tool to help manage your diabetes. If you haven’t been physically active, you’ll want to set realistic goals with the help of your healthcare provider. Make a plan, and identify ways to increase your physical activity. Then go out of your way to be active.
Exercise can help you feel your healthiest. It can:
- Lower blood sugar, cholesterol, and blood pressure
- Raise HDL (“good cholesterol")
- Promote weight loss
- Improve blood circulation
- Help the body better use insulin
- Reduce stress and make you feel better
- Increase flexibility
What do I need to know about safety?
- To decrease the risk of low blood sugar, check your blood sugar before you begin your session. If it's over 250 mg/dl and ketones are present, delay the activity until your blood sugar levels are under 250. If your blood sugar is below 100, you might need a snack (1 carb) before beginning the activity.
- The best time for a session is 30 minutes to one hour after eating a meal.
- Check your feet for blisters/sores before and after any physical activity.
- If you take medicine that lowers blood sugar levels, carry a carbohydrate source such as glucose tablets or hard candy.
- Include a 5- to 10-minute warm-up and cool-down period.
- Drink water before, during and after physical activity.
- Try to exercise with someone.
- Check your blood sugar after an activity. For some people, exercise can lower blood sugar for up to 24 hours.
- Carry diabetes identification.
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