Easy Tips For Controlling Your Diabetes

By Dr. Rakesh Patel, M.D.

 

It always amazes me how small changes and common sense  can pay huge dividends in controlling blood sugars in patients who have diabetes. First lets talk about the nutritional label. The 2 most important items to look at are the carbohydrate content (usually listed in grams) and the fiber content (again in grams).

 

Since diabetes is a disease that involves elevated blood sugar readings, many diabetics focus on the “sugar” content of a food label. This is listed as a subsection under carbohydrates, but it is carbohydrates that make blood sugar rise.

 

For example, let’s take a look at wheat thin crackers. The label states it has 3 grams of sugar, which on the surface looks like a good choice. But the serving has 21 grams of carbohydrates. This simple mistake can lead to a false sense of security and explain why a diabetic may not have good control of their blood sugars by just looking at the sugar content on a label. For an average sized person, I would recommend anywhere from 45 -55 grams of carbohydrates at each major meal emphasizing complex carbohydrates and avoiding simple sugars like soda pop, pre-packaged foods, and juices.

 

Now let’s talk about fiber. Fiber is important for many reasons. Among them are as a bulking agent that helps slow down the absorption of carbohydrates. This means your blood sugar levels will rise slower and not spike as high when compared to eating a foods low in fiber. High fiber foods can also help lower cholesterol. This is important because it is now recognized that a diabetics risk for a heart attack is the SAME as a person who has already had a heart attack (disease risk equivalent). High fiber foods also help you feel full faster so you don’t eat as much.

 

 The funny thing about fiber content is that foods that we think may be high in fiber are actually not. Let’s look at those Wheat Thins again.  They are made with “100% Whole Grains” so they must be good for you, right? A closer look at the label shows that one serving as 1 gram of fiber. Compare that to 2 slices of Wonder Whole Grain Bread. They both have similar calorie and carbohydrate content, but the 2 slices of bread have 4 grams of fiber. That makes the Wonder Bread the smarter choice! Your goal should be 25-35 grams of fiber a day from multiple sources (for example, vegetables, fruits, and grains)

 

The last tip is to MOVE! Any type of physical activity helps. I always tell my patients “something is better than nothing” when it comes to activity.  It can simply be just parking in the back of the parking lot at the grocery store, taking the stairs (1 flight up or 2 flights down), or simply going for a brisk walk at lunch or in the evening.

 

Combining all three of these small, common sense changes in your lifestyle can pay huge benefits in the end.