The largest amount of food that should be consumed daily is that of grains and starches। This group includes many of the carbohydrates that are needed by the body. As mentioned, these foods should be whole grain whenever possible to improve the value that they can offer to you in lowering your blood sugar levels.
This includes foods such as bread, rice, pasta, and cereals। Grains like rye, oats and wheat should be consumed here whenever possible. In addition, minimal amounts of starch vegetables including peas, corn, and potatoes can be included here.
Portion sizing is important। Here are some examples of how much is in one portion (serving) size. (6 to 11 servings should be consumed per day of this group.)
• 1 slice of bread• ¾ cup of dry cereal• 1 six inch tortilla• ½ cup of cooked cereal• ½ cup of peas, corn, cooked beans, yams or potato• 1/3 cup of rice• 1/3 cup of pasta• 1 cup of winter squash
Monday, April 23, 2007
Meal Portioning
An important part of lowering blood sugar is monitoring the amounts of foods consumed। Today, many people are suffering from diabetes and high blood sugar due to over-consuming the wrong foods. Now that you understand what foods you should be consuming, the next step is to fully understand how much you should be consuming and what amounts of each food.
One of the first things to speak with the doctor about is caloric intake। The number of calories consumed is directly related to the amount of food eaten. Yet, each person’s current body structure and size as well as health concerns and age determine what number of calories should be consumed.
Patients should determine if their diet should be made up of more calories (to gain weight) or less calories (to lose weight।) Others need simply to maintain their current weight. Only your doctor can determine what the right number of calories for you to consume is.
Below is a basic explanation of food groups that should be followed for portioning and selection needs। The average diet should be between 1600 and 2400 calories per day. The low end of the scale should be for smaller men and most women. The higher end would be for larger individuals. To maintain weight, consume these servings to meet that caloric intake. To lose weight, decrease this amount by 10 percent per day, or to gain weight, increase these by 10 percent.
Calorie counting can be very difficult, though. Most people don’t have any idea how many calories are in their foods either. Instead of counting calories then, try to consume the right portion size for the food group. For example, look at the food groups below and determine if you should eat on the high end or low end of the scale (depending on your body type and goals.) Then, consider the portion size before consuming those servings.
One of the first things to speak with the doctor about is caloric intake। The number of calories consumed is directly related to the amount of food eaten. Yet, each person’s current body structure and size as well as health concerns and age determine what number of calories should be consumed.
Patients should determine if their diet should be made up of more calories (to gain weight) or less calories (to lose weight।) Others need simply to maintain their current weight. Only your doctor can determine what the right number of calories for you to consume is.
Below is a basic explanation of food groups that should be followed for portioning and selection needs। The average diet should be between 1600 and 2400 calories per day. The low end of the scale should be for smaller men and most women. The higher end would be for larger individuals. To maintain weight, consume these servings to meet that caloric intake. To lose weight, decrease this amount by 10 percent per day, or to gain weight, increase these by 10 percent.
Calorie counting can be very difficult, though. Most people don’t have any idea how many calories are in their foods either. Instead of counting calories then, try to consume the right portion size for the food group. For example, look at the food groups below and determine if you should eat on the high end or low end of the scale (depending on your body type and goals.) Then, consider the portion size before consuming those servings.
Step 5: Consider Liquids Carefully
Liquids in your diet are just as important to think about as the foods. There are several key areas that you can improve your blood sugar levels in this area.
• For dairy products (including cheeses and yogurts) look for non fat varieties. If you consume whole milk, drop to 2 percent. Skim milk is even better. Low fat cheese and yogurt is a good route to take as well. (Go with low fat over non fat as the taste difference won’t be much.)
• Drink more water and more calorie free drinks. A variety of manufacturers are producing these low calorie or even no calorie drinks.
• Avoid soda pop that is full sugar, fruit punch, sweet teas, and other sweetened drinks.
• Cook in the right liquids, too. Never use oils that have trans-fats in them. Look for those that are healthier such as extra virgin olive oil.
These five steps are the first and most important changes to make in your diet to see improvements in your blood sugar numbers.
While it is important for you to focus on healthy eating, you may find yourself dreading the “don’t” list of foods.
Although those with severe diabetic conditions should never push their food intake by eating highly sugared foods, those that have lower levels of diabetes may be able to consume foods on a very limited basis.
Go back to what these high sugared foods should be: a treat. They shouldn’t be consumed daily, but only on special occasions and only when your doctor Okays it.
• For dairy products (including cheeses and yogurts) look for non fat varieties. If you consume whole milk, drop to 2 percent. Skim milk is even better. Low fat cheese and yogurt is a good route to take as well. (Go with low fat over non fat as the taste difference won’t be much.)
• Drink more water and more calorie free drinks. A variety of manufacturers are producing these low calorie or even no calorie drinks.
• Avoid soda pop that is full sugar, fruit punch, sweet teas, and other sweetened drinks.
• Cook in the right liquids, too. Never use oils that have trans-fats in them. Look for those that are healthier such as extra virgin olive oil.
These five steps are the first and most important changes to make in your diet to see improvements in your blood sugar numbers.
While it is important for you to focus on healthy eating, you may find yourself dreading the “don’t” list of foods.
Although those with severe diabetic conditions should never push their food intake by eating highly sugared foods, those that have lower levels of diabetes may be able to consume foods on a very limited basis.
Go back to what these high sugared foods should be: a treat. They shouldn’t be consumed daily, but only on special occasions and only when your doctor Okays it.
Step 4: Improve Protein Consumption
It is very important to reducing your risk of coronary problems by eating the right types of proteins. Foods that are high in saturated fat are not easily consumed and can potentially clog your arteries. Here are a few other guidelines to remember.
• Eat lean cuts of meat, the leaner the better.
• Eat more pork, chicken and turkey over beef products.
• Try to consumer protein alternatives if possible.
• Remove the skin from the meats that you eat as this will store a great deal of fat.• A portion of protein should be no larger than the size of your palm.
• Incorporate more dried beans into your diet such as kidney beans, pinto beans and lentils.
• Eat lean cuts of meat, the leaner the better.
• Eat more pork, chicken and turkey over beef products.
• Try to consumer protein alternatives if possible.
• Remove the skin from the meats that you eat as this will store a great deal of fat.• A portion of protein should be no larger than the size of your palm.
• Incorporate more dried beans into your diet such as kidney beans, pinto beans and lentils.
Step 3: Eat Fish
Although many Americans do not consume much fish, it is one of the best sources of nutrients that can help to lower blood pressure and blood sugar.
The best way to eat more fish is to try a few new recipes if you normally don’t eat much fish. Your goal is to consumer at least two to three meals of fish each week. If you don’t have any experience with preparing fish, take a class, use the web or even television to help you. Try your best to taste new foods.
The best way to eat more fish is to try a few new recipes if you normally don’t eat much fish. Your goal is to consumer at least two to three meals of fish each week. If you don’t have any experience with preparing fish, take a class, use the web or even television to help you. Try your best to taste new foods.
Step 2: Whole Grains
In any food that you eat, whole grains are a better choice than processed foods. Whole grains are full of fiber and nutrients and don’t pack on the pounds like white carbohydrates do. Here are your goals for whole grain foods.
• Instead of white rice, white pasta or white breads, eat whole grain rice, pasta and breads instead.
• Eat a serving of whole grain cereal or breads in the morning with your breakfast.
• Try replacing whole grain flour with white flour in your recipes.
• Purchase 100 percent whole grain foods, not “whole wheat” or other limited grained products.
Chances are good that you won’t notice any differences in these foods in the way that they taste but your blood sugar will!
• Instead of white rice, white pasta or white breads, eat whole grain rice, pasta and breads instead.
• Eat a serving of whole grain cereal or breads in the morning with your breakfast.
• Try replacing whole grain flour with white flour in your recipes.
• Purchase 100 percent whole grain foods, not “whole wheat” or other limited grained products.
Chances are good that you won’t notice any differences in these foods in the way that they taste but your blood sugar will!
Step 1: Vegetables And Fruits
In virtually any diet that is consumed, vegetables are the best tool for improving health. The reason for this is the good nutrition that is packed into them. All vegetables have benefits, but some are better than others. Your goals are these:
• Eat a serving of vegetables with every meal.
• Eat a variety of colors of vegetables and fruits. Color differences indicate a variety of nutrients.• Eat more non starch based vegetables over starch filled ones. This means eating more spinach, more green beans, broccoli and carrots with your meals.
The natural sugars in fruits are a good way to satisfy the sweet tooth that you have without having to consumer refined sugars that are not good for you.
• Eat a serving of vegetables with every meal.
• Eat a variety of colors of vegetables and fruits. Color differences indicate a variety of nutrients.• Eat more non starch based vegetables over starch filled ones. This means eating more spinach, more green beans, broccoli and carrots with your meals.
The natural sugars in fruits are a good way to satisfy the sweet tooth that you have without having to consumer refined sugars that are not good for you.
The Diabetes Diet That Lowers Sugars
When you are first told that you have diabetes, it is likely that you will become worried, overwhelmed and even scared. These are normal reactions that can be treated with proper care. One of the first things that your doctor will tell you to improve is your diet.
Diet is a word that many people simply hate. Diet is a word that often brings out the feelings of hate, loathe and boring foods. That’s not necessarily important here. Instead, it becomes important for you to make small changes that will have a great impact on your diabetic conditions such as high blood sugars.
One of the most beneficial methods for treating and lowering blood sugar is through your diet.
The most important considerations are:
• Moderate sized portions
• Healthy foods
• Regular mealtimes
The American Diabetes Association provides a wide range of tips and methods to making these things reality. This non- profit organization is the ideal location for improving your health when you suffer from diabetes or high blood sugar in general.
Let’s take a closer look at the important parts to a diabetic diet to lower blood sugar.
Improving Your Diet
Steps to improving your diet for lowering blood sugars follow. Keep in mind that making one to two changes at one time offers a slow transition into a healthy diet. Here are the suggestions made by doctors specializing in diabetes along with the American Diabetes Associations recommendations.
Diet is a word that many people simply hate. Diet is a word that often brings out the feelings of hate, loathe and boring foods. That’s not necessarily important here. Instead, it becomes important for you to make small changes that will have a great impact on your diabetic conditions such as high blood sugars.
One of the most beneficial methods for treating and lowering blood sugar is through your diet.
The most important considerations are:
• Moderate sized portions
• Healthy foods
• Regular mealtimes
The American Diabetes Association provides a wide range of tips and methods to making these things reality. This non- profit organization is the ideal location for improving your health when you suffer from diabetes or high blood sugar in general.
Let’s take a closer look at the important parts to a diabetic diet to lower blood sugar.
Improving Your Diet
Steps to improving your diet for lowering blood sugars follow. Keep in mind that making one to two changes at one time offers a slow transition into a healthy diet. Here are the suggestions made by doctors specializing in diabetes along with the American Diabetes Associations recommendations.
Why Is Blood Sugar Important?
Diabetes is a very complex health concern. Researches have proven direct links for patients that are suffering from this condition and heart disease, complications of other illnesses as well as early death.
When the blood sugar drops too low in your body, it can be potentially fatal. This is called hypoglycemia. In this condition, symptoms include irritability, impaired mental function (memory loss, inability to concentrate) and lethargy. When it drops too long, an individual can lose consciousness.
For those that have high blood sugar, this too can pose a number of problems. This condition is called hyperglycemia. Diabetes is the most common problem caused. There are others including kidney, eye and nerve damage as well.
Diabetes is the main problem for those that have high blood pressure. Diabetes can cause a variety of complications including doubled risk levels for cardiovascular disease, chronic renal failure, retinal damage (which can lead to blindness) nerve damage, erectile dysfunction and the inability for the body to heal well. When infection sets in, it may spread quickly, which is the case of gangrene which may then require amputation to stop it.
One study done at the Johns Hopkins Bloomberg School of Public Health found that a patient that is able to lower their blood sugar levels will reduce their risks of coronary heart disease. This is the case for both those that are suffering from diabetes as well as non diabetic patients.
The study found that long term blood glucose levels predict the level of heart disease risk that you face.
Indeed, these risks can end a person’s life early and should be enough reason to consider making lifestyle changes that can improve your blood sugar levels. Yet, often, it is not enough.
Those that do suffer from high blood sugar levels are often depressed, have a low self esteem and are generally unhappy. The fact is that by improving your level of blood sugar, you can improve these situations as well.
Improving blood sugar levels is the key to avoiding or reducing your health risks here. Throughout the next chapters, we touch on several key ways to make this happen.
When the blood sugar drops too low in your body, it can be potentially fatal. This is called hypoglycemia. In this condition, symptoms include irritability, impaired mental function (memory loss, inability to concentrate) and lethargy. When it drops too long, an individual can lose consciousness.
For those that have high blood sugar, this too can pose a number of problems. This condition is called hyperglycemia. Diabetes is the most common problem caused. There are others including kidney, eye and nerve damage as well.
Diabetes is the main problem for those that have high blood pressure. Diabetes can cause a variety of complications including doubled risk levels for cardiovascular disease, chronic renal failure, retinal damage (which can lead to blindness) nerve damage, erectile dysfunction and the inability for the body to heal well. When infection sets in, it may spread quickly, which is the case of gangrene which may then require amputation to stop it.
One study done at the Johns Hopkins Bloomberg School of Public Health found that a patient that is able to lower their blood sugar levels will reduce their risks of coronary heart disease. This is the case for both those that are suffering from diabetes as well as non diabetic patients.
The study found that long term blood glucose levels predict the level of heart disease risk that you face.
Indeed, these risks can end a person’s life early and should be enough reason to consider making lifestyle changes that can improve your blood sugar levels. Yet, often, it is not enough.
Those that do suffer from high blood sugar levels are often depressed, have a low self esteem and are generally unhappy. The fact is that by improving your level of blood sugar, you can improve these situations as well.
Improving blood sugar levels is the key to avoiding or reducing your health risks here. Throughout the next chapters, we touch on several key ways to make this happen.
Do Your Own Testing
Getting a reading from one of these tests from your doctor is a first step, an indication that you need to make changes. Your doctor is likely to provide you with a plan to improve your health, which may include dieting, weight loss and medications. As we will reveal later, it is essential to make significant changes to your lifestyle.
Before you can make these changes, though, you must know how to monitor your own blood sugar. Those that have been diagnosed with pre-diabetes or diabetes are likely to be given instructions on taking their own blood glucose tests. If your doctor provides this, you should follow their directions.
Learning how to check your blood sugar is an important part of living with diabetes. Checking your sugar allows you to make changes to your diet and insulin if necessary, to help your body to use sugars the right way. A doctor or nurse should show you how to check your blood sugar until you feel comfortable about doing so.
This is done using a glucose meter (which calculates your blood sugar,) a lancet and lancing device (used to prick the skin to allow blood to be drawn) and a test strip (which is used to collect blood and then is inserted into the glucose meter.)
Before you can make these changes, though, you must know how to monitor your own blood sugar. Those that have been diagnosed with pre-diabetes or diabetes are likely to be given instructions on taking their own blood glucose tests. If your doctor provides this, you should follow their directions.
Learning how to check your blood sugar is an important part of living with diabetes. Checking your sugar allows you to make changes to your diet and insulin if necessary, to help your body to use sugars the right way. A doctor or nurse should show you how to check your blood sugar until you feel comfortable about doing so.
This is done using a glucose meter (which calculates your blood sugar,) a lancet and lancing device (used to prick the skin to allow blood to be drawn) and a test strip (which is used to collect blood and then is inserted into the glucose meter.)
Oral Glucose Hemoglobin Test
Anyone that is pregnant is likely to have taken this test as a standard determinate for pregnancy related diabetic conditions. Here, your doctor will determine what your fasting blood sugar level is, as mentioned above.
Then, you will be given a very sugary solution to consume.
Doctors will determine how much your blood sugars rise at the one hour point after taking this drink and again at the 2 hour level.
A normal range here is a test with a 140 mg/dL level or lower. Those that have a range from 140 to 199 mg/dL may have pre-diabetes. Those with a level above 200 mg/dL will be considered either type 1 or type 2 diabetes.
In this test, it is very important for you to be in good health as even a small cold can affect the results that you have. Eat normally and get enough sleep. Tell your doctor about any medications that you may be taken.
Then, you will be given a very sugary solution to consume.
Doctors will determine how much your blood sugars rise at the one hour point after taking this drink and again at the 2 hour level.
A normal range here is a test with a 140 mg/dL level or lower. Those that have a range from 140 to 199 mg/dL may have pre-diabetes. Those with a level above 200 mg/dL will be considered either type 1 or type 2 diabetes.
In this test, it is very important for you to be in good health as even a small cold can affect the results that you have. Eat normally and get enough sleep. Tell your doctor about any medications that you may be taken.
Random Blood Sugar Tests
Your doctor may perform a random blood test on you to monitor your blood sugar levels. Here, there are no notes taken for meals, time of the day or beverages that you may have consumed.
A normal range is under 100 mg/dL. Those that have a level of 100 to 199 mg/dL will be considered pre-diabetic. A range over 200 mg/dL suggests type 1 or type 2 diabetes. Secondary testing may be done to confirm these numbers.
A normal range is under 100 mg/dL. Those that have a level of 100 to 199 mg/dL will be considered pre-diabetic. A range over 200 mg/dL suggests type 1 or type 2 diabetes. Secondary testing may be done to confirm these numbers.
How Is It Tested?
For most individuals, the first time that they hear that something is wrong with their blood sugar is at their doctor’s office during a routine exam (or one for related to not feeling well). Doctors will determine that your blood sugar is high from one of several tests. They tell doctors how well your body reacts to glucose.
Some tests are used to determine if you have diabetes or pre-diabetic conditions. Others are used to gauge how well the diabetic conditions are being monitored by you through the care plan that has been established by you and your doctor.
These tests include:
Fasting Blood Sugar Test
During this test, the level of sugars in your blood after an eight our fast are recorded. Normal levels should be lower than 100 mg/dL. Those that have a range of 100 to 125 mg/dL are considered to have pre-diabetes.
Those with a range of 126 or higher may have either type 1 or type 2 diabetes. Generally additional symptoms are present including thirst, hunger, frequent urination and blurred vision. Some patients see a weight loss as well.
For those with recordings that range above 200 mg/dL, standard second testing which is done with the previous two levels is avoided and diabetes is diagnosed immediately.
Some tests are used to determine if you have diabetes or pre-diabetic conditions. Others are used to gauge how well the diabetic conditions are being monitored by you through the care plan that has been established by you and your doctor.
These tests include:
Fasting Blood Sugar Test
During this test, the level of sugars in your blood after an eight our fast are recorded. Normal levels should be lower than 100 mg/dL. Those that have a range of 100 to 125 mg/dL are considered to have pre-diabetes.
Those with a range of 126 or higher may have either type 1 or type 2 diabetes. Generally additional symptoms are present including thirst, hunger, frequent urination and blurred vision. Some patients see a weight loss as well.
For those with recordings that range above 200 mg/dL, standard second testing which is done with the previous two levels is avoided and diabetes is diagnosed immediately.
What’s Normal?
Your doctor will likely tell you that your blood sugar is high (or even low in some cases.) But, what is a normal reading? Normal glucose levels in the body stay in a small margin throughout the day, depending on what you are doing. A normal range is 4 to 8 mol/L.
It is important to realize that blood sugar levels change throughout the day. For example, they tend to rise after eating a meal. When you get up in the morning, they are at their lowest until you eat your first meal.
For this reason, if you are instructed to monitor your own blood sugar numbers, you will need to do so at the same time every day, following your doctor’s direction. Otherwise, you will not be able to tell any real fluctuations in it.
It is important to realize that blood sugar levels change throughout the day. For example, they tend to rise after eating a meal. When you get up in the morning, they are at their lowest until you eat your first meal.
For this reason, if you are instructed to monitor your own blood sugar numbers, you will need to do so at the same time every day, following your doctor’s direction. Otherwise, you will not be able to tell any real fluctuations in it.
What Is Blood Sugar?
Your blood sugar is the concentration of sugar in your blood. It tells doctors how well your body processes sugars, called glucose. In a normal body, sugars are processed and used as energy for the cells in the body.
By measuring your blood sugar levels, doctors can determine if you are suffering from diabetes mellitus which is a disease characterized by the body’s failure to regulate blood sugar.
Sugars including glucose, fructose and galactose are all in the blood normally. But, only glucose levels are regulated.
By measuring your blood sugar levels, doctors can determine if you are suffering from diabetes mellitus which is a disease characterized by the body’s failure to regulate blood sugar.
Sugars including glucose, fructose and galactose are all in the blood normally. But, only glucose levels are regulated.
Lowering Blood Sugar Can Save Your Life
What is blood sugar and why is it so important to you? Throughout this book we will address many key areas that you need to focus on. The first is learning what high blood sugar is, why it is important and how to monitor your condition. Throughout the next sections, the book will reveal various ways that you can lower your own risks by lowering your blood sugar levels.
Subscribe to:
Posts (Atom)