Trick or Treat: Diabetes Mellitus and Carbohydrates

By Miss Fia Batua, RND -CSN

F45 Nutritionist

 

What is Diabetes?

  • A disease cause by the body’s inability to process carbohydrates properly. For people with Diabetes, the body don’t respond properly to insulin, or it doesn’t produce enough insulin.

 

There are 4 ways on how you can successfully ‘trick’ your body and win over Diabetes.

 

Trick #1:

Make Carbohydrates a friend, by choosing the right form.

Choosing the right kind of carbohydrates can be part of a healthy diet. It is healthy and important. Go for High Fiber Carbohydrates (complex), -like whole grains and bread, oats, whole fruits (ex. apple with skin on- PS. Avoid juicing), and whole vegetables. And those with lower glycemic index -which means they have less of an immediate impact on blood sugar, causing it to rise more slowly.

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Trick #2:

Track it down.

To strictly manage carbohydrates and blood sugar, a *Licensed Dietitian/ Certified Diabetes Educator should give you an idea of how much carbs you should eat at each meal, taking consideration also the timing of your meals. A general rule of thumb is to limit intake around 30-50g carbs at meals and 10-30g at snacks, although this may vary. Also, always check the nutrition label!

*NOTE: Never omit Carbohydrates in the diet, you just need to choose the right form.

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Trick #3:

Be mindful of fats, salt, added sugar and total calorie intake.

Those with Diabetes is at risk from developing cardiovascular diseases and hypertension. So avoiding/limiting the total saturated fat, salt/sodium and added sugar in the diet is a must. A healthy fat loss program is recommended if you are overweight. Losing extra fat weight can help insulin better control your blood sugar.

fat, salt, sugar.jpg

 

Trick #4:

Train yourself at least for 45minutes.

Exercise can reduce and balance the glucose in your blood, but don’t over do it!

Having excessive workout can cause hypoglycemia (low blood sugar) –leaving you feeling dizzy, weak and nausea.

At least 45mins of training a day would do just fine. 🙂 

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