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Diet and Exercise


A Balanced Diet

Where did all that sugar come from?

You may think if you do not eat "sweets" you should not have much sugar in your blood, but all the food we eat turns into glucose.

CARBOHYDRATES like bread, cereals, rice, grains, potatoes and noodles, as well as fruits and milk, provide a lot of energy but also raise blood sugar levels the quickest.

PROTEINS (which we need to repair muscles and body tissues) like meat, cheese, eggs, fish and paneer raise blood sugar less and slow down the absorption of carbohydrates.

FATS like butter, mayonnaise, salad dressings, cooking oils, nuts, cream cheese and creamer - digest very slowly, and actually slow down the rise in blood sugar.

Personal Food Plan

Your personal food plan shows how many servings (carbohydrates) you need for each meal. Most adults need 3-4 servings per meal, depending on factors like age and activity level.


Your Different Food Groups Requirement Depends On Several Factors:

  • Age

  • Activity level

  • Gender

  • Weight goals

  • Eating preference

  • Daily schedule

  • Diabetes medications

Exercise

The Benefits of Exercise

  • Lowers blood sugar levels

  • Helps body use glucose

  • Reverses insulin resistance

  • Lowers risk of heart disease


Exercise boosts glucose uptake and utilization by tissues. The amount of glucose needed for exercise is matched by glucose production by liver. Therefore, blood glucose levels can stay stable for up to 1-2 hours- without eating.

Aerobic exercise increases insulin sensitivity for 12-15 hours.

Consult Your Doctor First

Before you start an exercise program, ask for advice if you meet any of the following criteria:

  • Age > 40 years

  • Type 2 Diabetes > 10 years

  • Type 1 Diabetes > 15 years

  • Additional risk factors for Coronary Artery Disease

  • Micro vascular disease

  • Peripheral vascular disease

  • Autonomic neuropathy


Keep At It

We all know exercise is good for us, and regular exercise is even better. If you DO NOT, you will not get better and also risk becoming disabled.

To motivate yourself:

  • Set goals and challenges

  • Reward yourself

  • Seek social support - join an exercise group

  • Make an effort - walk an extra mile to the office

  • Start an exercise Calendar/ diary