Healthy eating is a cornerstone of healthy livingwith or without diabetes.
But if you have diabetes, you oughta know how foods affect your blood sugar levels.
Carbohydrates often have the biggest impact on your blood sugar levels.
Learn what portion size is appropriate for each food pop in.
Simplify your meal planning by writing down portions for foods you eat often.
Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.
Pay attention to the types of carbohydrates you choose.
Some carbohydrates, such as fruits, vegetables and whole grains, are better for you than others.
These foods are low in carbohydrates and have fiber that helps keep your blood sugar levels more stable.
Too much food may cause your blood sugar level to climb too high (hyperglycemia).
Talk to your diabetes health care team about how to best coordinate meal and medication schedules.
Avoid sugar-sweetened beverages.Sugar-sweetened beverages tend to be high in calories and offer little nutrition.
The exception is if you are experiencing a low blood sugar level.
Physical activity is another important part of your diabetes management plan.
When you exercise, your muscles use sugar (glucose) for energy.
Regular physical activity also helps your body use insulin more efficiently.
These factors work together to lower your blood sugar level.
The more strenuous your workout, the longer the effect lasts.
In general, most adults should get at least 150 minutes a week of moderate aerobic activity.
Aim for about 30 minutes of moderate aerobic activity a day on most days of the week.
He or she can recommend the right balance of aerobic and muscle-strengthening exercise.
Know your numbers.Talk to your doctor about what blood sugar levels are appropriate for you before you begin exercise.
Stay hydrated.Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.
Wear a medical identification bracelet.
Your doctor can advise you on appropriate changes in your medication.
You may also need to adjust treatment if you’ve increased your exercise routine.
But the effectiveness of these medications depends on the timing and size of the dose.
Medications you take for conditions other than diabetes also can affect your blood sugar levels.
Store insulin properly.Insulin that’s improperly stored or past its expiration date may not be effective.
Insulin is especially sensitive to extremes in temperature.
Sometimes an alternate medication may be recommended.
Changes in your appetite and normal activity also may complicate diabetes management.
Plan ahead.Work with your health care team to create a sick-day plan.
However, do not stop your long-acting insulin.
The liver normally releases stored sugar to counteract falling blood sugar levels.
But if your diabetes is under control and your doctor agrees, an occasional alcoholic drink is fine.
One drink equals a 12-ounce beer, 5 ounces of wine or 1.5 ounces of distilled spirits.
Choose your drinks carefully.Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks.
Tally your calories.Remember to include the calories from any alcohol you drink in your daily calorie count.
Ask your doctor or dietitian how to incorporate calories and carbohydrates from alcoholic drinks into your diet plan.
Changes in hormone levels the week before and during menstruation can result in significant fluctuations in blood sugar levels.
Most forms of birth control can be used by women with diabetes without a problem.
However, oral contraceptives may raise blood sugar levels in some women.
Updated: 6/3/2022
Publication Date: 4/14/2000
