High blood sugar occurs when your body doesn’t make enough or effectively use insulin, a hormone that regulates blood glucose and helps it enter your cells for energy.

The 18 Best Diabetic Diet Habits

A good diabetic diet is to manage your blood sugar well to stay healthy. Make sure to follow the following good habits.

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What is diabetes?

According to Health Canada, diabetes is a chronic disease that prevents the body from making enough insulin or adequately using sugar for energy. When you digest, your body turns the consumed sugars into fuel which is then used by your cells. Insulin opens up the channels that allow glucose to enter these cells, where it is used for energy, nothing more or less.

If you have type 2 diabetes, your body is less able to move sugar around, and the cells become less sensitive to the insulin they receive. If you have type 1 diabetes, your pancreas does not or does very little insulin.

According to Statistics Canada, approximately three million Canadians had diagnosed diabetes in 2013–2014, or 1 in 300 children or adolescents and 1 in 10 adults (20 years and older).

Many people also have prediabetes, a condition that occurs when blood sugar is high but not high enough to be classified as type 2 diabetes. It is also known as "decreased glucose tolerance" or "fasting blood sugar abnormality".

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 You eat a good lunch

We all know breakfast is the most important meal of the day, but it's especially true if you have diabetes, says Alison Massey, dietitian and director of diabetes education at Mercy Medical Center in Baltimore, in the United States.

Maryland. Waiting too long before eating breakfast in the morning could lower your blood sugar and even cause hypoglycemia. “Even when my clients aren't really used to eating in the morning, I still encourage them to have a snack like Greek yogurt with a few berries or a hard-boiled egg and a slice of wholemeal bread,” she says. . No need to sit at the table, but make sure you feed your body a little something healthy so you don't fall apart.

Make sure you remember this blood sugar information that could save your life. https://diabetesfreedom.org/

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You eat good fat

Research indicates that too much fat (over 30% of total calories) could make your insulin resistance worse. Avoid meals high in saturated fat like those served in fast-food restaurants. Although it is not yet fully understood why, it seems that consuming monounsaturated fats has beneficial effects, albeit modest, on insulin resistance and the reduction of fat accumulated in the liver. These healthy fats are found in avocados, olive oil, nut butter, and seeds, to name a few.

A diet high in monounsaturated fat and lower in saturated fat is also linked to better cardiovascular health, lower LDL cholesterol, and triglyceride levels, and lower blood pressure, says Massey.

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Your protein portion is the size of a palm

Eating too much protein will affect your blood sugar levels, especially if the protein comes from red meat. This can negatively impact insulin sensitivity, says diabetes specialist Alison Massey.

Studies show that increased consumption of red meat is associated with a risk for type 2 diabetes. Either way, limiting red meat consumption improves cardiovascular health, Massey says. Processed meats like cold cuts and hot dogs also increase the risk of diabetes.

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 You eat balanced meals

Eating too much of one thing (like carbohydrates) and not enough of another (like vegetables and lean protein) could raise your blood sugar levels. “Eating balanced meals contributes to satiety and helps provide the body with the nutrients it needs,” Massey says.

Pairing a lean protein (like boneless, skinless chicken breast) with foods high in complex carbohydrates (like brown rice) can slow digestion and help you feel fuller for longer.

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You don't skip meals

Even if you're busy (and who isn't?), You take the time to eat at regular intervals. “Waiting too long between meals can lead to hypoglycemia in people with diabetes, especially if they're taking medication,” Massey says.

If left untreated, hypoglycemia can get worse and cause confusion, clumsiness, or even fainting. Severe hypoglycemia can even lead to seizures, coma, or death, according to the U.S. National Institute of Diabetes and Digestive and Kidney Diseases.

Eating meals at regular times helps with other routines, such as regular blood sugar monitoring and medication, Massey notes. If you have diabetes or have prediabetes, make sure you have candy, juice boxes, or milk on hand to quickly raise your blood sugar if it's too low.

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You eat a lot of carbohydrates

“While the glycemic index of foods is a bit controversial, the quality of the carbohydrates in your diet is important,” Massey says. Refined carbohydrates (like white bread, pretzels, potato chips) are associated with higher rates of insulin resistance. A study, published in 2018 in the British Medical Journal, found a direct relationship between refined carbohydrates and obesity, type 2 diabetes, cardiovascular disease, and certain cancers.

Limit processed products made from white flour and added sugars. Instead, eat healthy, diabetes-friendly snacks that are high in fiber and made with whole grains. For example, a stick of shredded cheese and some crackers or popcorn and peanut butter.

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You plan your exercise session

Controlling blood sugar before exercise is essential for people with diabetes because exercise lowers blood sugar. This lets you know whether or not a small snack is needed so that your blood sugar doesn't dip too high during your workout,

says Massey. “I generally recommend that my clients take glucose tablets with them when they work out so they can properly manage hypoglycemia.” In this case, glucose gels and even sports drinks can help. If you regularly have hypoglycemic attacks when you exercise, talk to your doctor or diabetes educator to help you adjust your medication.

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You focus on portion control and weight loss 

Not only can lose weight improve your insulin sensitivity, controlling your weight is essential in managing your diabetes. If you have type 2 diabetes, any weight gain from overeating could increase your insulin resistance and force you to increase your medication, warns Massey. Large meals, especially high in carbohydrates, can cause your blood sugar to skyrocket.

Ideally, when testing their blood sugar after eating, a diabetic should get a level below 180mg / dL. Often, Alison Massey asks her patients to check their blood sugar before and two hours after a meal so that she can really assess the impact of their food choices on their blood sugar. "We generally don't want to climb more than 40 or 50 points, so if the blood sugar was 120 before the meal, and 250 after, you get a difference that clearly indicates that your meal was too loaded with carbohydrates", continues the dietician.

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Your evening snack is made up of carbohydrates and fiber

Eating too late at night can really ruin your fasting blood sugar the next morning. Late snacks and meals often cause higher blood sugar levels the next morning, which can be especially problematic if it is above your fasting blood sugar target (80-130mg / dL according to the American Diabetes Association). “When I discuss evening snacks with my clients,” observes Massey, “I recommend that they eat a small snack (20 grams or less) of high-fiber carbohydrates.” A tangerine and a few pistachios are perfect, she says. Ask yourself if you are eating because you are really hungry or if it is because you have just gotten into the habit of eating a snack before bed. If it is for the latter reason,

Make sure you know how to recognize the symptoms of prediabetes and diabetes. https://diabetesfreedom.org/

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You take small snacks

For people with diabetes, snacks are the best way to keep blood sugar levels stable throughout the day. However, you must be aware of the number of calories you consume per snack. "Watch the size of the portions and their number of calories so as not to be tempted to eat large quantities with meals," suggests nutritionist Refaat Hegazi.

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You eat a lot of fiber

Fiber helps slow the rise in blood sugar after a meal and interferes with the absorption of cholesterol, which can reduce the risk of heart health problems. "Adults should get about 20 to 35 grams of fiber per day from a variety of foods, but the majority of us don't meet that goal," says dietitian Rebecca Dority.

“In general, foods high in fiber do not raise blood sugar because fiber is not digested by the body,” says Dority. Soluble fiber can be found in foods like oats, lentils, apples, pears, blueberries, flax seeds, beans, and dried peas.

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You keep a food journal

People with diabetes need to be aware of how many carbohydrates they are consuming, as well as what type. “Sometimes being too restrictive with carbohydrates can lead to excessive consumption later on and therefore to a drop in blood sugar,” explains Haley Hughes, Diabetes Management and Nutrition Advisor.

To get a better idea of ​​how many carbs you eat and how they affect your food choices and blood sugar levels, Hughes recommends writing down what you eat and how you feel. “I often encourage keeping a food diary to track blood sugar to better understand trends for improvement,” says Hughes, because it's not just foods that have an impact on your diabetes.

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You don't drink sugary drinks

“The first thing my patients do to sabotage their efforts in managing their diabetes is drunk sugary drinks like soda, tea, and juice,” says Julie Cunningham, nutritionist, and certified diabetes educator.

“People don't realize how much sugar can be consumed in liquid form and how quickly it raises your blood sugar. Juices and sodas are used to treat low blood sugar because they raise blood sugar quickly. If your level is not low and you drink such drinks, it can be dangerous for hyperglycemia. ”

Cunningham suggests that people with diabetes swap out sugary drinks and save them instead in order to quickly increase their blood sugar levels.

Learn about the best and the worst drinks for diabetics.

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You avoid foods "low in fat" therefore high in sugar

“Many diet and low-fat products are loaded with added sugars to compensate for this reduction in fat,” says nutritionist Jillian Kubala. "For better blood sugar control, eat whole, nutrient-dense foods as much as possible."

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You eat healthy fats

“Don't avoid fat!” Says Kubala. "Healthy fats such as nuts, seeds, coconut, avocado, olive oil, and whole eggs are packed with nutrients that can help stabilize your blood sugar levels and keep you satisfied," adds nutritionist Caitlin Self.

“Fat is the only macronutrient that doesn't need insulin to be processed. So incorporating healthy fats into every meal can help balance blood sugar levels throughout the day, ”she concludes.

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You space out the feeding periods throughout the day

Waiting too long between two meals encourages a drop in blood sugar levels (especially between evening supper and breakfast the next morning). If you eat early and don't eat snacks before bed, you may feel the effects when you wake up in the morning.

“Not eating for a long time can lower blood sugar overnight,” says dietitian Katie Chapman. "Many people need a nighttime snack about an hour or two before bed to keep their blood sugar under control at night."

On the other hand, it is not recommended to eat too late, as it will increase your blood sugar level the next morning.

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You eat fresh fruit

If people with diabetes need to eat more fresh fruits and vegetables, dried fruits are certainly a big part of your menu. On the other hand, these fruits could increase your blood sugar.

“While dried fruit is a great on-the-go option, it's the last form of fruit you should choose if you have diabetes,” says Nate Masterson, an expert in health products and natural ingredient development. “When fruits are dried, their sugar concentration increases. They can therefore raise your blood sugar levels faster than fresh fruit. ”

Make sure you know how to recognize the symptoms of prediabetes and diabetes. https://diabetesfreedom.org/