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Diabetic's Proper Nutrition  Nutrition
Guide For Diabetics Daily
Guidelines |
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Exercise
And Diabetes
Recipes for Diabetics |
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Exercise
And Diabetes
Exercise, along with good nutrition and medications (insulin or oral
diabetes pills), is important for good diabetes control. Good diabetes
control means keeping your blood sugar level as close to normal (90-126
milligrams per deciliter [mg/dl]) as possible.
Exercise usually lowers blood sugar. That helps your body use its food
supply better. Also, exercise may help insulin work better. If you are
overweight, exercise, plus careful attention to diet, can help take off
extra pounds.
Exercise is important in many other ways. It improves the flow of blood
through the small blood vessels and increases your heart's pumping
power. The right exercise program may make you look and feel better.
What Kinds Of Exercise Are Best?
Your health care provider can help you decide what kinds of exercise,
and how much exercise, are best suited to your needs. If your blood
sugar control is poor, do not exercise. Get medical advice first.
If you have retinopathy (diabetic eye disease) or blood vessel problems,
you need your doctor's advice about which activities are safe.
Exercise has value only if it's done regularly. People with diabetes
should exercise at least several days a week.
What do people with type 1 diabetes need to know
about exercising?
Before starting any exercise program, check with your doctor. Your
activity must be planned to fit in with your meal plan and with the
action times and amounts of your insulin.
If you're exercising more than 1 hour after eating, it's a good idea to
eat before your start. As a rule, a high-carbohydrate snack is good
before or during mild to moderate exercise (walking, biking, or golf).
Such a snack could be 6 ounces of fruit juice or one half of a plain
bagel.
If you plan on doing heavier exercise (aerobics, running, squash, or
handball), you may need to eat a little more, such as half of a meat
sandwich and a cup of low-fat milk.
It's always a good idea to check your blood sugar level before you start
exercising. If you are low (under 70 mg/dl), you will need a snack to
avoid having low blood sugar while you exercise. This would cause an
insulin reaction.
A reaction might make you feel faint, sweaty, dizzy, or confused. An
insulin reaction can occur while you exercise or several hours, even up
to 12 hours, later.
If you feel an insulin reaction coming on while
exercising, STOP IMMEDIATELY, have one-half cup of orange
juice or non-diet soft drink or 3 glucose tablets.
You need to treat an insulin reaction as soon as you feel it. Don't
wait, otherwise it could become worse. Whenever you exercise, you should
bring along some raisins or candy like Fox's to eat just in case. They
will raise your blood sugar level.
If you play a team sport such as cricket or football, you should let
someone know you have diabetes and teach them how to help you, if
needed. If you like running or cycling, do them with a friend or family
member. If you can't find anyone to go with you, let someone know where
you are going and when you will be back.
With regular exercise, you will need to test your blood sugar more
often.
What do people with type 2 diabetes need to know?
- Almost 9 of 10 people with type 2
diabetes are overweight. Most often, they are also past 40. In many
people, type 2 diabetes can be controlled through diet and exercise.
For these reasons, exercise is a very important part of the diabetes
control plan for those with type 2 diabetes.
- Exercise burns calories that your
body would otherwise store as extra weight. And because exercise
also helps lower blood sugar levels, exercise can help your diabetes
control.
- If you use insulin or oral diabetes
pills to control your type 2 diabetes, you should know your blood
sugar level before you start exercising. If you are low, you may
need a snack.
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Recipes
for Diabetics
Early-Morning Muffins
Oats, raisins, and high-fiber bran make these muffins nutritious and
delicious!
¾ cup low-sugar bran cereal (flakes or nuggets)
¾ cup skim milk
1 egg
1 egg white
1 tbsp canola oil
¼ cup unsweetened applesauce
1 tbsp honey
1 tbsp brown sugar
1 cup quick-cooking oats
1/3 cup whole-wheat flour
1/3 cup white flour
1/2 cup currants or raisins
1 tsp vanilla
1 tsp cinnamon
2 tsp baking powder
Preheat the oven to 375 degrees. Combine all ingredients and mix until
blended. Do not over beat. Pour the batter into 12 nonstick muffin cups
and bake for 20 to 25 minutes. Remove muffins from oven and let cool
slightly. Remove muffins from pan and let cool completely.
Calories - 117
Fat - 2g
Cholesterol - 18mg
Sodium - 109mg
Carbohydrate - 21g
Dietary Fiber - 2g
Sugars - 9g
Protein - 4g
Healthy Gram Chaat
½ cup roasted Bengal gram or chick peas
1 cup sprouted green gram
1 tomato chopped
1 onion chopped
1 tsp coriander leaves finely chopped
1 green chili finely chopped
½ tsp ginger grated
Salt to taste
Lemon juice to taste
Boil sprouts in water till soft but not soggy. Drain and chill well. Add
all ingredients, and toss well. Add a few pinches chaat masala if
desired. Serve cold with tea or coffee.
Calories - 257
Fat - 2.2g
Carbohydrate - 43g
Dietary Fiber - 3g
Minerals - 2.4g
Protein - 16.4g
Fruit Bowl
1 apple, unpeeled and diced
1 medium banana, peeled and sliced
2 tbsp lemon juice
½ cup green or red grapes
1 small orange, sectioned and seeded
1 tbsp minced crystallized ginger
2 tsp minced fresh mint, if available (or use dried mint)
Combine the apple and bananas and sprinkle with lemon juice. Add the
remaining ingredients, toss well, and chill for several hours before
serving.
Calories - 59
Fat - 0g
Cholesterol - 0mg
Sodium - 2mg
Carbohydrate - 15g
Dietary Fiber - 2g
Sugars - 11g
Protein - 1g |
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