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Transcript
EATING AND EXERCISING
WITH DIABETES
The level of sugar in your bloodstream is called your blood glucose level. What you eat
can affect the level positively or negatively.
Healthy Eating
When you have diabetes, it's important to understand how the foods you eat can affect
your blood glucose:
1
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•
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Starchy carbohydrates, such as whole wheat bread or pasta, are broken down
into sugars and absorbed slowly, helping to keep your blood sugar level smooth
throughout the day.
Sugary foods, such as cakes and sweets, are absorbed quickly. This causes your
blood glucose to rise more rapidly.
Eat fruit and vegetables throughout the day to moderate your blood glucose level.
Eat a variety of meats, fish and protein alternatives such as tofu. Choose low-fat
options wherever possible.
Drink low-fat milk and eat dairy foods such as yogurt, which contain calcium for
healthy bones and teeth.
Limit your intake of fats, sugars and salt. Don't cut out fats completely, but do keep
them to a minimum. Use herbs instead of salt for flavor and cut down on sugar
wherever you can.
Cut down on excessive salt as it can cause your blood pressure to rise.
Eat fewer foods that are high in saturated fat. These have been linked to increased
cholesterol levels, which can magnify your risk for heart disease and cause weight
gain.
Please consult your healthcare professional before making any changes to your diet.
Staying Fit
The more weight you carry, the more insulin you may need. In addition to eating right,
staying fit through regular exercise is a great way to manage diabetes.
2,3
Exercise has the following benefits for people with diabetes. With regular exercise, you
can:
•
Tone your muscles to make them more sensitive to insulin.
•
Use up energy and lower blood sugar levels.
•
Maintain or achieve a healthy weight.
•
Relieve stress.
•
Increase your lung capacity and the amount of oxygen in your bloodstream.
•
Help reduce your cholesterol levels and blood pressure, which in turn lowers your
risk for heart disease.
•
Improve blood circulation around your body, reducing the risk of arterial disease,
which can cause angina, heart attacks and strokes.
As someone with diabetes, you do need to keep a few things in mind when exercising:
•
If your blood glucose level is too high and you don’t have enough insulin
available, don’t exercise, as this will make it go even higher.
•
It’s also not advisable to exercise when you’re ill, as your blood glucose will rise to
fight off infections.
•
Always use a reliable meter to test your level. If it’s greater than 240, or if you
have ketones, stop exercising immediately.
To prevent blood glucose levels from falling too low, try these options:
•
Before exercising, test to make sure your blood glucose level is not too low.
•
Have glucose tablets, a sugary drink or snack on hand while you exercise.
•
Test yourself again after your workout and decide if you need a snack.
•
If you have participated in vigorous activities, watch your level over the next 36
hours.
1 Joslin's Diabetes Mellitus, 14th Edition 2005, New York Ovid Technologies.
2 National Institute of Diabetes and Digestive and Kidney Diseases of the National
Institutes of Health Bethesda, Mol. NIDOK.
3 Kronenberg: Williams Textbook of Endocrinology 11th Edition 2008.
Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by
a trained professional. You should always consult your physician about any healthcare questions you may have, especially before
trying a new medication, diet, fitness program, or approach to healthcare issues.