Remember these important tips for exercising.
• Warm up before you begin any exercise regimen. This means at least ten minutes of
stretching or otherwise muscle warming exercises.
• Spend 5 to ten minutes walking or doing other low intensity exercises before moving into
something larger.
• Spend 5 to ten minutes stretching your muscle groups.
• Your goal should be to work out at least three times per week for 20 to 30 minutes at a
time, depending on your exercise tolerance level.
• Do a cool down which is a matter of repeating the 5 to ten minutes of stretching and slow
walking after you have worked out.
It is also important for you to have the right shoes on while exercising. Many people that have
high blood sugar levels also have problems with nerves and muscles in their legs and feet. If
you have these conditions or you notice problems like blisters or sores on your feet, talk to
your doctor about them before continuing.
It is also just as important to get enough fluid while exercising. You should drink enough water
or other non sugar drink before, during and after exercise. Drinking a good amount of water will help to keep your body hydrated, something that is easily slipped when you are working out with any level of intensity.
As we mentioned, it is very important for you to monitor your blood sugar before, during and
after your exercise regimen. While there are risks of exercising when you have a blood sugar
that is too high, it is still beneficial to most people to exercise.
In many ways, the risks of not exercising are greater than the risks of a doctor approved
exercise regimen.
Tuesday, April 24, 2007
How To Exercise
The importance of exercising you should now understand. You also know the importance of
monitoring your blood sugar when doing exercise both before and afterwards. But, how should you exercise?
This question offers many opportunities and your individual situation will ultimately determine
the right path to take. Again, the first place to stop is with your doctor who will tell you
several things:
• What type of exercises should you do?
• What types of exercises are too risky for you?
• What should be the goal of your exercise regimen? Weight loss, cardiovascular health, a
combination or something else?
• How much exercise can you do without affecting your overall health?
• What symptoms or concerns should you be looking for while exercising?
Your doctor will assess your situation to determine what potential benefits can come from
exercising for you. For those with high blood sugars, the number one goal will be to lower that
number, which exercise can do.
If you have other health problems associated with exercise, these too much be closely considered.
It is often recommended that you do a combination of exercise routines. Yet, the most common is that of aerobics.
Aerobic exercise has to do with the heart and the body’s ability to pump blood to all of your
cells. When you exercise, your cells scream for more fuel, which your blood delivers. As we
mentioned before, the pumping power of the heart can be increased through exercise and that comes into play with aerobics.
Because your heart must push blood through your body faster, it actually increases its strength
in doing so, somewhat like a body builder uses repetition to increase his muscle’s size.
For those just starting out though, it is very important to work on a small step basis. The best
exercise for those that are struggling with weight or high blood sugars is walking. Walking is
also a simple way to control the strains that you place on yourself.
Other beneficial aerobic exercises to consider include bike riding, swimming, jogging, aerobic
dancing, and playing a sport. If you can’t get out and do these things, you can do many of them
at home. For example, there are a number of chair exercises that you can do.
When you first get started, move slowly through the process so that you gradually increase what you are doing in intensity and in length of workout. Slowly, you’ll want to increase the length
of time that you are exercising. At the same time, slowly add more intensity to your workout,
pushing your body a bit farther every time you can. Your doctor or a physical trainer can help
you to find the best results here.
monitoring your blood sugar when doing exercise both before and afterwards. But, how should you exercise?
This question offers many opportunities and your individual situation will ultimately determine
the right path to take. Again, the first place to stop is with your doctor who will tell you
several things:
• What type of exercises should you do?
• What types of exercises are too risky for you?
• What should be the goal of your exercise regimen? Weight loss, cardiovascular health, a
combination or something else?
• How much exercise can you do without affecting your overall health?
• What symptoms or concerns should you be looking for while exercising?
Your doctor will assess your situation to determine what potential benefits can come from
exercising for you. For those with high blood sugars, the number one goal will be to lower that
number, which exercise can do.
If you have other health problems associated with exercise, these too much be closely considered.
It is often recommended that you do a combination of exercise routines. Yet, the most common is that of aerobics.
Aerobic exercise has to do with the heart and the body’s ability to pump blood to all of your
cells. When you exercise, your cells scream for more fuel, which your blood delivers. As we
mentioned before, the pumping power of the heart can be increased through exercise and that comes into play with aerobics.
Because your heart must push blood through your body faster, it actually increases its strength
in doing so, somewhat like a body builder uses repetition to increase his muscle’s size.
For those just starting out though, it is very important to work on a small step basis. The best
exercise for those that are struggling with weight or high blood sugars is walking. Walking is
also a simple way to control the strains that you place on yourself.
Other beneficial aerobic exercises to consider include bike riding, swimming, jogging, aerobic
dancing, and playing a sport. If you can’t get out and do these things, you can do many of them
at home. For example, there are a number of chair exercises that you can do.
When you first get started, move slowly through the process so that you gradually increase what you are doing in intensity and in length of workout. Slowly, you’ll want to increase the length
of time that you are exercising. At the same time, slowly add more intensity to your workout,
pushing your body a bit farther every time you can. Your doctor or a physical trainer can help
you to find the best results here.
Monitoring Blood Sugar
An important part of exercising with high blood sugar is monitoring your blood sugar levels. As
we mentioned, you must first talk with your doctor to get an okay to move forward with any
exercise program.
You also want to ask him or her when you should exercise. This is especially important for those that take insulin. You may need to change the time that you exercise or the time that you take
this medication to avoid complications.
For the first few times that you exercise, it is essential that you test your blood sugar often
to make sure that you know how your body is responding to the exercise. You need to do this
three different times:
• First before you begin exercising or warming up
• Second during exercise
• Third after you have exercised and done a cool down
This will help you to monitor for potentially fatal blood sugar movements up or down.
It is first important to test your blood sugar prior to exercising. For those taking insulin, do
this twice. About half an hour before you begin to exercise test your blood sugar, then do it
again right before exercising. This gives you a clear indication that your blood sugar is stable
and allowable for exercise.
If it is lower than 100 mg/dL, it is likely that it is too low to exercise right now. In this
case, take a small carbohydrate snack such as fruit or crackers before you begin exercising. For
those with 100 to 250 mg/dL, this is a good sign and allowable for exercise.
If your blood sugar falls at 250 mg/dL or higher, then you must be very cautious. Test your
urine for ketones which will tell you if the body has enough insulin to control your blood sugar.
If it is high do not exercise as this can cause a serious condition known as ketoacidosis.
Instead, wait to see the level of ketones drop.
If your blood sugar level is 300 mg/dL or higher then this is much too high and exercise should
not be considered. Wait until it is much lower to get started.
For those that do get to exercise, it is also important to check your blood sugar levels during a
long exercise regimen. This means every 30 minutes you should consider checking your blood
sugar.
This is important if you are extending a routine, trying something new or are completely
new to exercising.
For those that have a blood sugar that drops to 70 mg/dL or lower, or those that feel shaky or
weak, confused or nervous, stop exercising. Your blood sugar level has potentially dropped too
low. You should try to raise it through eating ½ cup of fruit juice, by taking two to three
glucose tablets or by eating some hard candy or drinking ½ cup of soda, not diet.
Test your blood sugar again at this point to make sure it has elevated before continuing with
your exercise regimen. It should be over 70 mg/dL before you get back to exercising again.
Finally, it is important to find out how your body did by checking your blood sugar levels after
you workout as well.
As soon as you stop exercising, test your blood sugar level. You should also check it several
times over the course of two to three hours. This is essential for a number of reasons.
When your body exercises or is told to work hard, it must use the reserved sugars in your muscles
and in the liver to fuel the demand. After you complete your exercise regimen, it must rebuild
those reserves. To do this, it pulls the sugars from your blood. This is the benefit that you
want to see, too.
The harder you are able to workout, the longer the length of time will be that your body needs to
do this and therefore the lower your blood sugar will be doing those times. Yet, it could drop
too low, which is why it’s important to monitor it over time.
we mentioned, you must first talk with your doctor to get an okay to move forward with any
exercise program.
You also want to ask him or her when you should exercise. This is especially important for those that take insulin. You may need to change the time that you exercise or the time that you take
this medication to avoid complications.
For the first few times that you exercise, it is essential that you test your blood sugar often
to make sure that you know how your body is responding to the exercise. You need to do this
three different times:
• First before you begin exercising or warming up
• Second during exercise
• Third after you have exercised and done a cool down
This will help you to monitor for potentially fatal blood sugar movements up or down.
It is first important to test your blood sugar prior to exercising. For those taking insulin, do
this twice. About half an hour before you begin to exercise test your blood sugar, then do it
again right before exercising. This gives you a clear indication that your blood sugar is stable
and allowable for exercise.
If it is lower than 100 mg/dL, it is likely that it is too low to exercise right now. In this
case, take a small carbohydrate snack such as fruit or crackers before you begin exercising. For
those with 100 to 250 mg/dL, this is a good sign and allowable for exercise.
If your blood sugar falls at 250 mg/dL or higher, then you must be very cautious. Test your
urine for ketones which will tell you if the body has enough insulin to control your blood sugar.
If it is high do not exercise as this can cause a serious condition known as ketoacidosis.
Instead, wait to see the level of ketones drop.
If your blood sugar level is 300 mg/dL or higher then this is much too high and exercise should
not be considered. Wait until it is much lower to get started.
For those that do get to exercise, it is also important to check your blood sugar levels during a
long exercise regimen. This means every 30 minutes you should consider checking your blood
sugar.
This is important if you are extending a routine, trying something new or are completely
new to exercising.
For those that have a blood sugar that drops to 70 mg/dL or lower, or those that feel shaky or
weak, confused or nervous, stop exercising. Your blood sugar level has potentially dropped too
low. You should try to raise it through eating ½ cup of fruit juice, by taking two to three
glucose tablets or by eating some hard candy or drinking ½ cup of soda, not diet.
Test your blood sugar again at this point to make sure it has elevated before continuing with
your exercise regimen. It should be over 70 mg/dL before you get back to exercising again.
Finally, it is important to find out how your body did by checking your blood sugar levels after
you workout as well.
As soon as you stop exercising, test your blood sugar level. You should also check it several
times over the course of two to three hours. This is essential for a number of reasons.
When your body exercises or is told to work hard, it must use the reserved sugars in your muscles
and in the liver to fuel the demand. After you complete your exercise regimen, it must rebuild
those reserves. To do this, it pulls the sugars from your blood. This is the benefit that you
want to see, too.
The harder you are able to workout, the longer the length of time will be that your body needs to
do this and therefore the lower your blood sugar will be doing those times. Yet, it could drop
too low, which is why it’s important to monitor it over time.
Weight Management
Yet another way that exercise can improve your body’s function is through helping you to maintain a healthy weight. Many that suffer from diabetes or high blood sugar are overweight, which triggers high blood pressure, organ failure and heart conditions. Diabetes patients often suffer from many weight problems (some even have weight that is too low.)
Exercise helps your body to burn calories and therefore keeps them from being stored. The right type of exercise will burn through stored fat as well, which reduces your risks of all of these health conditions.
Exercise helps your body to burn calories and therefore keeps them from being stored. The right type of exercise will burn through stored fat as well, which reduces your risks of all of these health conditions.
Improvements In Your Heart
An important factor in exercise is improving your risk factors for various health conditions.
Those that suffer from diabetes or others with high blood sugar levels are at a doubled risk for
heart problems. But, exercise can help to lower that.
Diabetics are much more likely to deal with heart conditions like heart attacks, strokes,
cardiovascular disease, high blood pressure and heart disease in general. All of these
conditions can be improved with exercise because it:
• Improves the blood’s flow through your body.
• Increases your heart’s ability to pump often called its pumping power or pumping strength
• Improves the cholesterol levels
Exercise can improve your overall heart health on the right regimen.
Those that suffer from diabetes or others with high blood sugar levels are at a doubled risk for
heart problems. But, exercise can help to lower that.
Diabetics are much more likely to deal with heart conditions like heart attacks, strokes,
cardiovascular disease, high blood pressure and heart disease in general. All of these
conditions can be improved with exercise because it:
• Improves the blood’s flow through your body.
• Increases your heart’s ability to pump often called its pumping power or pumping strength
• Improves the cholesterol levels
Exercise can improve your overall heart health on the right regimen.
Improve Your Control
One area in which exercise can better your blood sugar levels is by giving you more control. As you exercise, your muscles burn sugar for the fuel to power your movements. In turn, this reduces the amount of blood sugar stored in your body.
The more that you do, and the more vigorous you exercise, the more benefit you will see in this regard. And, it will last longer the more you can do.
For those that have Type 2 Diabetes, exercise has an extra benefit in this manner. Because of the way that exercise works with your body during exercise, your body actually increases its sensitivity to insulin. That means that you will need less insulin to help pull sugars into your body’s cells. In this regard, it will help to lower your need for insulin provided through medications.
The more that you do, and the more vigorous you exercise, the more benefit you will see in this regard. And, it will last longer the more you can do.
For those that have Type 2 Diabetes, exercise has an extra benefit in this manner. Because of the way that exercise works with your body during exercise, your body actually increases its sensitivity to insulin. That means that you will need less insulin to help pull sugars into your body’s cells. In this regard, it will help to lower your need for insulin provided through medications.
The Benefits Of Exercise
While not many enjoy exercise, anyone can tell you that they know they should be doing it. In fact, you probably realize the importance of it yourself. In relation to how it affects your blood sugar levels, though, you may not realize the benefits so easily. There are several including the following.
The Essential Exercise For Blood Sugar
While food remains one of the largest factors in determining the blood sugar levels that happen in your body, exercise is another important area to fully understand.
There are many important roles that are played by exercise including a variety of benefits that come from just moving your body. The benefits of exercise are seen in the reduction of high blood sugar levels as well as in the ability to maintain a healthy weight. Indeed, it is connected with the ability to reduce the risks of heart disease and coronary problems as well.
For all of these reasons, the importance of exercising your body should be something you play close attention to. With various elements to consider, your goal should be to focus first on what your doctor tells you.
Some individuals that have very high blood sugar levels or very low blood sugar levels shouldn’t exercise vigorously without doctor approval. Moreover, you should always have a doctor give you a physical before starting on an exercise regimen.
Nevertheless, it is such a crucial part to maintaining low blood sugar levels, that we will explore the realms of improving your overall health here.
Talk with your doctor about any limitations that you may have on exercising. Keep a record of your blood sugar before, during and after exercise to make sure it stays at a healthy or normal level.
There are many important roles that are played by exercise including a variety of benefits that come from just moving your body. The benefits of exercise are seen in the reduction of high blood sugar levels as well as in the ability to maintain a healthy weight. Indeed, it is connected with the ability to reduce the risks of heart disease and coronary problems as well.
For all of these reasons, the importance of exercising your body should be something you play close attention to. With various elements to consider, your goal should be to focus first on what your doctor tells you.
Some individuals that have very high blood sugar levels or very low blood sugar levels shouldn’t exercise vigorously without doctor approval. Moreover, you should always have a doctor give you a physical before starting on an exercise regimen.
Nevertheless, it is such a crucial part to maintaining low blood sugar levels, that we will explore the realms of improving your overall health here.
Talk with your doctor about any limitations that you may have on exercising. Keep a record of your blood sugar before, during and after exercise to make sure it stays at a healthy or normal level.
Fiber’s Importance
Another part of the diet of someone looking to lower their blood sugar should be fiber. As you learn to manage your diet better, learn to read food labels which will help you to determine how many nutrients, including fiber, is in the foods you consumer.
Your goal here should be between 25 and 50 grams of fiber each day. Where does it come from? What should you look for?
There are two important factors to consider here. First, all parts of plant type foods that your body can’t digest are called dietary fiber. There are two types:
• Insoluble Fiber: Here, you have fiber that will keep your body moving waste materials out. This type of fiber can be found in whole wheat products, wheat brand, nuts and in a variety of vegetables. Increase the amount that you eat to lower blood sugars.
• Soluble Fiber: As a very important tool in helping you to control and lower blood sugar, this type of fiber is a must. It dissolves in water and forms a gel type material. It can also help to lower cholesterol levels. You will find soluble fiber in carrots, barley, psyllium, oats, peas, beans, apples, and citrus foods.
Summing Up
Your diet is the largest and most important part of lowering blood sugar. Because blood sugar is triggered by the foods you consume, it should be at the top of your list of methods to lower your blood sugar. Incorporate all of these changes into your diet to lower blood sugar. Work with your doctor to point out the most important aspects for you.
Your goal here should be between 25 and 50 grams of fiber each day. Where does it come from? What should you look for?
There are two important factors to consider here. First, all parts of plant type foods that your body can’t digest are called dietary fiber. There are two types:
• Insoluble Fiber: Here, you have fiber that will keep your body moving waste materials out. This type of fiber can be found in whole wheat products, wheat brand, nuts and in a variety of vegetables. Increase the amount that you eat to lower blood sugars.
• Soluble Fiber: As a very important tool in helping you to control and lower blood sugar, this type of fiber is a must. It dissolves in water and forms a gel type material. It can also help to lower cholesterol levels. You will find soluble fiber in carrots, barley, psyllium, oats, peas, beans, apples, and citrus foods.
Summing Up
Your diet is the largest and most important part of lowering blood sugar. Because blood sugar is triggered by the foods you consume, it should be at the top of your list of methods to lower your blood sugar. Incorporate all of these changes into your diet to lower blood sugar. Work with your doctor to point out the most important aspects for you.
Vegetables
3 to 5 Servings
The next largest category includes vegetables for a good reason: they are packed with nutrients. They are also low in calories, meaning you could eat many more vegetables to get the calories in other foods.
Good choices here for lowering your blood sugar include spinach, cucumbers, tomatoes, carrots, cauliflower, brussel sprouts, kale, lettuces, broccoli and cabbage. Remember, this food group does not include potatoes, corn, peas or lima beans as they belong with carbohydrates listed above.
Serving size here should include:
• ½ of a cup of any cooked vegetable
• 1 full cup of raw vegetables
It is also important to point out that you should not include many of fats in preparing these foods as that reduces their benefits to lowering your blood sugar.
Fruits2 – 4 Servings
Fruits are another very important but more unique situation in your dietary needs. Lowering blood sugars can be tricky with the increase in sugars in some fruits. Nevertheless, natural fruits are much healthier than refined sugars. Some also have a good amount of carbohydrates in them. Yet, they are so packed with nutrients that they are necessary to be consumed.
Good choices for lowering blood sugars include blackberries, oranges, applies, bananas, strawberries, pears, peaches and apricots. Grapes are good, too.
Serving size for fruits are:
• 1 small, raw, whole fruit (such as an apple)
• ½ cup canned fruit (be careful with those that have added sweeteners.)
• 1 cup of melon
• 1 cup of raspberries
• 1 ¼ cup of whole strawberries
• 2 Tablespoons of dry fruit (no sugars added)
Dairy2 – 3 Servings
Dairy is an important part of the diabetic’s diet because of the calcium it provides. Most contains good proteins as well. Yet, you have to be careful when selecting milks and other dairy products. It is important for these to have as little fat as possible. Non fat is the best route to take, but low fat is often better because of its improved taste!
Milk and yogurts belong in this grouping.
A serving is:
• 1 cup of non fat or low fat milk
• 1 cup of yogurt
Meats And Meat Substitutes4 – 6 ounces per day
Unlike the other products listed above, it is very important to note that here we are not talking about servings but are talking about ounces.
Meats are necessary for their protein, but they often have high levels of fats that can lead to cholesterol problems that can worsen the symptoms of high blood sugars and increase the risks of very serious health conditions. Remove any visible fat from the meat prior to cooking it.
The best meats are lean meats, such as healthy cuts of beef, pork, chicken, and fish. In addition, dried beans, cheeses, peanut butter, eggs and tofu are included here.
Servings here are measured by their comparison to one ounce of meat:
• One egg is the equivalent to one ounce of meat
• ¼ cup of cottage cheese
• ½ cup of tofu
• 1 Tablespoon of peanut butter
The Others
For the person with high blood sugar, the worst category for them is the fats, sweets and alcohol category. Because of the concentration of foods that are simply unhealthy for blood sugar, these foods should be consumed as least as possible.
Foods here include candy, cookies, fried foods, potato chips, cakes, crackers and other foods.
If you do consume them, limit them as far as how often (only as a treat) and how much you eat.
As serving should be no more than:
• ½ cup of ice cream
• 1 small muffin
• 2 small cookies
• 1 small cupcake
Carbohydrates: The Good And Bad
Those that have high levels of blood sugar should not consume too many carbohydrates. Carbohydrates should not be cut out of your diet, though. Although some diets recommend this, doctors say that a diet full of the right types of carbohydrates is the real key.
Carbohydrates are your body’s main fuel for energy. When you consume them, the digestion process breaks down the sugars and the starches (which are called simple carbohydrates and complex carbohydrates respectively) into blood sugar.
This need is not something that can or should be avoided. As we mentioned earlier, more than half of your servings should be made of the right types of carbohydrates. This should include carbohydrates in this order:
• Vegetables
• Fruits
• Whole Grains
• Legumes like beans and lentils
• Low fat dairy products
Also important is when you consumer carbohydrates. Maintaining a steady blood sugar level is important for those with high blood sugar. Therefore, try to consumer your carbohydrates at the same times each day.
When you eat more carbohydrates one day for breakfast, the next day you may feel a drain. Try to balance the amount and times that you consume them.
Indeed, it is important to monitor how much you are consuming, though. Too many carbohydrates can raise your blood sugar even higher. Therefore, use the recommended servings listed above to help you to pair down your servings to levels that are more manageable to your body. Use food labels to help you to make this happen, too.
The next largest category includes vegetables for a good reason: they are packed with nutrients. They are also low in calories, meaning you could eat many more vegetables to get the calories in other foods.
Good choices here for lowering your blood sugar include spinach, cucumbers, tomatoes, carrots, cauliflower, brussel sprouts, kale, lettuces, broccoli and cabbage. Remember, this food group does not include potatoes, corn, peas or lima beans as they belong with carbohydrates listed above.
Serving size here should include:
• ½ of a cup of any cooked vegetable
• 1 full cup of raw vegetables
It is also important to point out that you should not include many of fats in preparing these foods as that reduces their benefits to lowering your blood sugar.
Fruits2 – 4 Servings
Fruits are another very important but more unique situation in your dietary needs. Lowering blood sugars can be tricky with the increase in sugars in some fruits. Nevertheless, natural fruits are much healthier than refined sugars. Some also have a good amount of carbohydrates in them. Yet, they are so packed with nutrients that they are necessary to be consumed.
Good choices for lowering blood sugars include blackberries, oranges, applies, bananas, strawberries, pears, peaches and apricots. Grapes are good, too.
Serving size for fruits are:
• 1 small, raw, whole fruit (such as an apple)
• ½ cup canned fruit (be careful with those that have added sweeteners.)
• 1 cup of melon
• 1 cup of raspberries
• 1 ¼ cup of whole strawberries
• 2 Tablespoons of dry fruit (no sugars added)
Dairy2 – 3 Servings
Dairy is an important part of the diabetic’s diet because of the calcium it provides. Most contains good proteins as well. Yet, you have to be careful when selecting milks and other dairy products. It is important for these to have as little fat as possible. Non fat is the best route to take, but low fat is often better because of its improved taste!
Milk and yogurts belong in this grouping.
A serving is:
• 1 cup of non fat or low fat milk
• 1 cup of yogurt
Meats And Meat Substitutes4 – 6 ounces per day
Unlike the other products listed above, it is very important to note that here we are not talking about servings but are talking about ounces.
Meats are necessary for their protein, but they often have high levels of fats that can lead to cholesterol problems that can worsen the symptoms of high blood sugars and increase the risks of very serious health conditions. Remove any visible fat from the meat prior to cooking it.
The best meats are lean meats, such as healthy cuts of beef, pork, chicken, and fish. In addition, dried beans, cheeses, peanut butter, eggs and tofu are included here.
Servings here are measured by their comparison to one ounce of meat:
• One egg is the equivalent to one ounce of meat
• ¼ cup of cottage cheese
• ½ cup of tofu
• 1 Tablespoon of peanut butter
The Others
For the person with high blood sugar, the worst category for them is the fats, sweets and alcohol category. Because of the concentration of foods that are simply unhealthy for blood sugar, these foods should be consumed as least as possible.
Foods here include candy, cookies, fried foods, potato chips, cakes, crackers and other foods.
If you do consume them, limit them as far as how often (only as a treat) and how much you eat.
As serving should be no more than:
• ½ cup of ice cream
• 1 small muffin
• 2 small cookies
• 1 small cupcake
Carbohydrates: The Good And Bad
Those that have high levels of blood sugar should not consume too many carbohydrates. Carbohydrates should not be cut out of your diet, though. Although some diets recommend this, doctors say that a diet full of the right types of carbohydrates is the real key.
Carbohydrates are your body’s main fuel for energy. When you consume them, the digestion process breaks down the sugars and the starches (which are called simple carbohydrates and complex carbohydrates respectively) into blood sugar.
This need is not something that can or should be avoided. As we mentioned earlier, more than half of your servings should be made of the right types of carbohydrates. This should include carbohydrates in this order:
• Vegetables
• Fruits
• Whole Grains
• Legumes like beans and lentils
• Low fat dairy products
Also important is when you consumer carbohydrates. Maintaining a steady blood sugar level is important for those with high blood sugar. Therefore, try to consumer your carbohydrates at the same times each day.
When you eat more carbohydrates one day for breakfast, the next day you may feel a drain. Try to balance the amount and times that you consume them.
Indeed, it is important to monitor how much you are consuming, though. Too many carbohydrates can raise your blood sugar even higher. Therefore, use the recommended servings listed above to help you to pair down your servings to levels that are more manageable to your body. Use food labels to help you to make this happen, too.
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