A Must for Diabetics – Eating a Healthy & Balanced Diet

A Must for Diabetics – Eating a Healthy & Balanced Diet

 Healthier Eating on a Diabetic Diet

If you have been recently been diagnosed with type II diabetes, it’s vital to your health to adjust your habits to meet your new dietary requirements.

As someone living with type II diabetes, your main concern is to maintain regular blood glucose levels, while concurrently maintaining a healthy weight. Fortunately, both can be properly monitored and developed easily by a few simple changes to your current habits.

Follow these suggestions to help you make the adjustments and guide you in the right direction: 

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1. Pay attention to the pan. The point of using oil or butter when cooking is to lubricate your pan rather than enhancing the taste of your dish. Therefore, consider opting for a non-stick spray rather than fatty butter, or even substitute butter (such as I Can’t Believe It’s Not Butter) in order to lubricate your pan. 


Non-stick cooking spray has very few calories. Plus, you can actually control the number of calories added to your dish. The calories are controlled by the number of seconds you hold down the nozzle. If you hold the nozzle for the minimum recommended time, you can get as little as just one calorie!


2. Eat frequently. In order to maintain a normal level of blood glucose, it’s important to eat several smaller meals throughout the day in lieu of three large meals. If possible, eat a small meal every three hours.


The secret to successfully implementing this tip is to always keep something on hand. A meal can be anything from a fruit shake or banana to a granola bar. As long as you have something nutritious, somewhat filling, and portable on hand, you’ll be worry-free.


You’ll be able to better maintain your weight if your meals have a sense of consistency in the quality of ingredients. So, keep calories, health, and nutrition in mind when selecting your meals.


Plan your meals ahead of time. Pack yourself a healthy lunch for work before bed each night and then simply grab and go. You may want to keep a bag of unsweetened dried fruit in your car or a granola bar on your desk as well.

3. Be mindful. Being diagnosed with type II diabetes needn’t signify the end of your culinary adventures. Portion and quality control are essential aspects of adapting your diet. You can still have tasty foods; however, you’ll just need to keep a watchful eye on exactly what and how much food you consume.

Step away from the table before you’re “Thanksgiving full.” You know you’ve had enough when you feel satisfied and are no longer hungry. If you find yourself in a nearly comatose state, it’s a sign to eat less next time.

Not only is it important to eat within your capacity at every meal, but it’s also important to be mindful of the quality of food you’re eating. 

IMPORTANT TIP: Fill 50% of your plate with vegetables, 25% with starch, and the remaining 25% with protein. This formula leads to a balanced meal every time.


If you have diabetes, you have less wiggle room in your diet than someone without diabetes. Maintaining an unhealthy diet can lead to severe health complications, some of which can lead to death or limited mobility. It is critical that you make healthy choices with your foods. 

Maintaining healthy eating habits to help manage diabetes isn’t difficult. It does require complete adherence. Little steps go a long way toward keeping your diet healthy. 

Small adjustments, such as planning your meals ahead of time, eating small but frequent meals, eliminating fatty foods, and eating more healthy foods make a big difference that can lead you to greater health.


DIABETES & SLEEP: What You Need to Know

DIABETES & SLEEP: What You Need to Know

What Everyone Ought to Know About Diabetes and Sleep

You probably know that watching what you eat is important for managing your diabetes, but you may not realize that how you sleep can have a big impact too. In fact, the relationship between diabetes and sleep runs two ways.

Sleep issues can increase your risk for diabetes, and diabetes can interfere with your sleep.


If you’re living with diabetes, ask yourself whether you’re tossing and turning at night. Learning more about the connection between diabetes and sleep can help you to protect your health.


What is

Discover how you can boost brainpower, enhance your mood, restore energy levels, and nourish and protect your brain.

Diabetes Management Tips for Protecting Your Sleep:

There are several common symptoms of diabetes that are likely to keep you up at night:

– Always thirsty

– Frequent Hunger

– Fatigue

– Blurry Vision

– Tingling in the legs

– Numbness in the legs, feet

– Frequent urination

– Slow to heal wounds or bruises

Try these strategies for keeping them under control:

1.    Eat a balanced diet. When you’re tired, you may be tempted to seek energy from junk food and excess calories, but that backfires by spiking your blood sugar levels, which means you’ll be making frequent trips to the bathroom at night to urinate. Break the cycle by consuming adequate portions of wholesome foods earlier in the day.


2.    Stay hydrated. Diabetes can also make you thirsty. Keep a water bottle by your bed in case you need a sip.

3.    Treat apnea. Apnea causes pauses in breathing while you sleep, and it’s often associated with diabetes. Masks and other devices are available that can open your airways and provide relief.

4.    Attend to RLS. Restless Leg Syndrome is another condition that may accompany diabetes. Massage, exercise, and medication may help if you’re bothered by the urge to move your legs at night.


5.    Lose weight. Slimming down can help you to prevent diabetes or reduce the symptoms. It also lowers your risk for apnea.

6.    Talk with your doctor. If you’re still up at night, your doctor may suggest a sleep study. Being monitored while you sleep is an effective way to target your individual needs.

Sleeping Tips for Lowering Your Risk of Diabetes:

1.    Sleep deprivation can cause hormonal changes similar to diabetes. When you’re short on rest, your body may have trouble using insulin efficiently, so your blood sugar rises. In addition, lack of sleep can contribute to weight gain, which is also a risk factor for diabetes.

2.    Keep a consistent schedule. Try to go to bed and wake up at about the same time each day. That includes weekends and holidays.

3.    Deal with stress. Knowing how to relax makes it easier to drop off to sleep faster. Develop a daily meditation practice or find a hobby that helps you release tension.

4.    Darken your bedroom. Bright lights stimulate your brain. Stay away from television and computer screens for at least a couple of hours before bedtime. Consider installing blackout curtains in your bedroom.

5.    Block out the noise. If noisy neighbors and car alarms are disrupting your dreams, screen out the background sounds. Use a white noise machine or turn on a fan.

6.    Change your bedding. It may be time to replace your mattress if it’s causing discomfort. Strategically placed pillows can help too. For example, support your hips with a small cushion between your knees if you lie on your side.

7.    Exercise regularly. Many studies show that adults who exercise report having better sleep. Aim to work out for at least 30 minutes on at least 3 days a week. Find a variety of activities you enjoy and will want to stick with.

More than 30 million Americans are currently living with diabetes and that number is expected to double or triple by 2050, according to the Centers for Disease Control and Prevention.



 Sleeping well can help you to reduce your risk or manage the symptoms of diabetes so you can lead a longer and more active life.


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