One of the aims when you have type 2 diabetes is to maintain your blood sugar readings in a range of 70 to 80mg/dL (3.9 to 4.4mmol/L) before a meal, swinging up to 110 to 120mg/dL (6.1 to 6.7mmol/L) about an hour after your meal when the food actually breaks down into glucose and then enters your bloodstream. Over two to three hours, the action of your body’s insulin helps to lower blood sugar levels to approximately where they were before your meal. This pattern usually repeats at each and every meal. Since these are average blood sugar levels, a few points above average is not really a problem. Maintaining these levels is the key to preventing the potentially dangerous complications caused by consistently high blood sugar levels.
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Simply taking anti-diabetic drugs is generally not enough to ensure the long-term health of anyone with type 2 diabetes. The type 2 diabetic’s eating plan is the main treatment for:
- weight loss
- lower blood sugar levels
Without a suitable eating plan, drugs will not help you to lose weight and have lower blood sugar levels. Attaining, and then maintaining a healthy weight through eating healthy foods, is the cornerstone of treatment… add some physical activity to this routine and you have a prescription to reverse type 2 diabetes.
Tips to help lower blood sugar levels:
1. Smaller meals more often: instead of eating one or two large meals each day which will cause a huge dump of glucose into your bloodstream, eat three smaller meals with snacks in between. This means less pressure on your pancreas which will have less difficulty producing sufficient insulin for smaller meals.
2. Eat protein and carbohydrates together: you are likely to already be avoiding obviously sugar-rich foods but carbohydrate foods also affect your blood glucose. You can counteract this by eating protein at the same time as you eat carbohydrates. Protein includes fish, lean meat, turkey, chicken breast and even buffalo.
3. Physical activity on 4 or 5 days each week: regular exercise is one of the best ways to adjust your blood sugar levels… if you can’t find 30 minutes in one hit, break it down to at least walking for 10 minutes following each main meal. Walking will at least move some of the sugar out of your bloodstream… maybe you would prefer to work with an exercise machine such as a rowing machine, elliptical trainer or an exercise bike.
4. Avoid saturated fats and hidden sugars: be aware sugar, including high fructose corn syrup, is in many processed foods and soft drinks and is definitely something to avoid. But saturated fats should also be treated with care. Generally saturated fats are found in fatty beef, lamb, pork, butter and shortening or oils derived from coconuts and vegetables such as peanuts. These fats are normally solid at room temperature. The key is to limit the amount of these foods to a low percentage of your food intake.
5. Eat foods that lower blood sugar levels: a range of foods actually help to lower blood sugars. As everyone reacts differently to various foods, it may be necessary to experiment with different foods in order to find a diet that will help you to lower both your weight and blood sugar levels. Cinnamon, onion, garlic, grapefruit and soluble fiber foods help to modify extremes in your blood sugar levels.
Would you like more information about alternative ways to handle your type 2 diabetes?
To download your free copy of my E-Book, click here now: Answers to Your Questions… It’s based on questions many diabetics have asked me over recent months.
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.
Copyright. (c) 2010 Beverleigh H Piepers RN -All Rights Reserved Worldwide.
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