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Ok, so what do I eat?
The main culprit in blood sugar spikes after meals is the carbohydrate we consume. Carbohydrates are the nutrients used by our bodies to make glucose- the fuel for our bodies. As diabetics, that glucose is not utilized correctly and remains at high levels circulating in the blood. Just about everything is broken down into glucose eventually. For diabetics, the key is to keep carbohydrates to a minimum.
Some argue no more than 45 grams of carbohydrates per meal. Consult with your physician and nutritionist to determine a goal that is appropriate for you.
2) Read your labels. There are so many hidden calories and sugars in foods that we have no idea we are consuming. You have to be aware and read every label on everything you eat. If you are one who dines out a lot, ask for the nutritional values of each of the dishes.
The most important value to look at as a diabetic is the Total Carbohydrate (Carb) content. Remember this is written per serving. Make sure you know just how many servings you are having to know the correct amount of carbs. Each label will state the serving size for that particular food item. It does vary!
You might be surprised to find out that the “healthy salad” you ordered is laden with sugar in the salad dressing, “candied” walnuts, and the “sweet bread” croutons. Some salads with the dressings can be more than 60 grams of carbohydrates! It can’t be stressed enough, know what you are eating!
3) Know YOUR carbohydrate tolerance. Just because your diabetic friend can eat a slice of pie without having a spike in blood sugars, doesn’t mean that you can. Know your body. This only comes from reading labels and checking your blood sugar regularly. If you know that you have had a meal with 60 grams of carbohydrates, and your blood sugar takes more than two hours to recover to the target range, then you need to lower your carbohydrate load per meal.
GOAL: Blood sugars two hours after meals should be less than 140mg/dl!
7) Never eat cold cereal with milk. Seems harmless, right? There’s something about the combination of milk and decorative sugar balls disguised as cereal that just doesn’t mix. Choose warm cereals instead, like plain oatmeal or grits.
8) All bread was NOT created equal…even if it’s wheat bread. Some of these loaves are packed with honey or high fructose corn syrup and can be almost 30 grams of carbohydrate per slice! Read your labels!! Stick to the bread that is 10 grams of carbs or less per slice and you can certainly enjoy a sandwich for a meal with less impact on your blood sugar.
9) Exercise, Exercise, Exercise. I know it sounds cliché, but doing some form of aerobic exercise for 45 minutes at least 4-5 times per week, can change your life. Not only does it help with weight control and improved glucose utilization, but it also helps you feel better. You will notice improved endurance, better sleep, and better performance.
*Prior to starting a new exercise routine, please consult with your physician first.
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