Meal planning and physical activity are keys to managing diabetes

Having diabetes can be extremely confusing. What do I eat? Should I exercise? How do I get started? These are questions most diabetes patients ask themselves throughout their journey with the disease.

“Asking these questions is the first step on the path of good diabetes control,” said Rachel Villarreal, R.D., L.D., health educator in the Diabetes Education Program, Texas A&M Health Science Center Coastal Bend Health Education Center. “At the foundation of diabetes management is meal planning and physical activity. Whether your diabetes is controlled with or without medications, these two diabetes basics are the keys to keeping blood sugar in check.”

Villarreal said planning diabetes meals can be puzzling, considering there is so much information on what is and is not appropriate for diabetes. Diabetes meal planning is actually very similar to general healthy meal planning. Any food can be included in your meal plan, although some foods are better choices than others.

• Choose whole grain products over refined grains to get the added benefit of fiber. For example, try whole wheat pasta the next time you make spaghetti, or use 100 percent whole wheat bread for sandwiches.
• Choose many brightly colored fruits and vegetables. Fill half of your plate with non-starchy vegetables such as spinach, carrots, broccoli or green beans.
• Drink plenty of water and sugar-free beverages to keep hydrated.
• Avoid fried foods or foods with lots of saturated fats and cholesterol such as french fries, coconut milk, bacon, heavy creams and butters. Choosing liquid oils instead of solid fats can also help control the amount of saturated fat in your diet.

Most importantly, eating too much of even the healthier foods can contribute to weight gain and poorly controlled blood sugar, so watch portions. 
           
Meal timing is also an extremely important factor in controlling blood sugar, Villarreal noted.

• Eat at regular times and consider your meals like medications, to be taken at the same time each day.
• Do not skip meals or go too long without eating, as doing so may lead to hypoglycemia (low blood sugar). Meals should be no more than four to five hours apart for adequate blood sugar control.
• Distribute the daily amount of carbohydrates over the three meals. In most cases, consistency of carbohydrate intake will reduce fluctuations in glucose levels. Consult your registered dietitian to determine how many servings of carbohydrates are appropriate for you.

Physical activity is also important in managing diabetes as it can help lower blood sugar, blood pressure and cholesterol. For most people, 30 minutes of aerobic exercise per day is optimal. If you have not been active in a while, start with 5 to 10 minutes and gradually increase the amount of time you exercise.

Aerobic exercise may include walking, dancing, low impact aerobics, bicycling, swimming or playing tennis. Try a variety of physical activity and make it fun.

Also, try to be active throughout the day. For extra activity, take the stairs instead of the elevator, walk instead of driving, work in the garden or house, and park at the far end of the shopping center.

Managing diabetes can be a challenge, but with the right information and tools, you should be able to keep your blood sugar in control.

The information in this article was provided as a courtesy by the Texas A&M Health Science Center Coastal Bend Health Education Center’s Diabetes Education Program at Corpus Christi. If you have any questions, check with your health care provider.

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H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.

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