Managing blood sugar is a full time commitment for anyone who is a diabetic, or been diagnosed a “borderline diabetic”. If you have been diagnosed as a borderline diabetic, now is the time to start changing your eating habits. In the early stage of being a “borderline diabetic” you have the best chance of creating habits that will allow you a life without support of medicine. Once your system gets to the point of not producing insulin correct, you will be dependent on medicine to keep you healthy.
This page is intended to give anyone with diabetes, or pre-diabetic, insight to creating eating habits that will lower your A1c naturally. Long term message is : Change your habits–change your life”. Once I realized that there is no MAGIC pill and changed my habits, things smoothed right out. It will work for you too.
First off, I would like to share a little of my background with you. I have been a Type 2 Diabetic for over 25 years, and I fought changing my diet for about half of that amount of time. I would eat the right foods and all was fine for a few days, and then I would slowly go back to the wrong things, i.e. chips, a twinkie here and there, etc. Well, before I knew it, I was worse off than I ever was. This pattern continued for much the 1st 10 to 12 years of my Diabetic Life. Of course, we all know the phrase, “doing the same thing over and over again expecting different results” is the definition of insanity, AND that was me.
However, once I made the decision to change my habits, I slowly gravitated to enjoying a normal life, without the ups and downs created by my bad eating habits. I now hope to share good information with as many people as I can in an effort to help as many people as I can.
It is widely agreed on that fresh food is much healthier for Diabetics than any foods that have been prepackaged, as with any type of preservatives. That will require meal planning before a grocery shopping trip. I can personally say there is no substitute for fresh food. Change your habits–change your life.
I want to share an article from Health Line, and this article hits all the main points I would like to point out about rice. I have learned that rice and Diabetes Type 2 is the equivalent of Cryptonite to Super Man. Here it is.
Can Eating Rice Affect My Diabetes?
Having diabetes requires you to be vigilant about your diet and exercise habits. You have to watch what you eat every day to ensure that your blood sugar doesn’t rise to an unhealthy level.
Monitoring the carbohydrate count and glycemic index (GI) score of the foods you eat can make controlling your diabetes easier. The GI rank food based on how they can affect your blood sugar.
If you aren’t tracking your diet, diabetes can cause more serious health problems. This includes cardiovascular disease, kidney damage, or foot infections.
Rice is rich in carbohydrates and can have a high GI score. If you have diabetes, you may think that you need to skip it at the dinner, but this isn’t always the case. You can still eat rice if you have diabetes. You should avoid eating it in large portions or too frequently, though. Many types of rice exist, and some types are healthier than others.
There are risks to having too much rice in your diet. A study in the British Medical Journal found that people who eat high levels of white rice may have an increased risk of developing type 2 diabetes. This means that if you have prediabetes, you should be especially conscientious about your rice intake.
If you’ve already been diagnosed with diabetes, it’s generally safe for you to enjoy rice in moderation. Make sure you’re aware of the carbohydrate count and GI score for the type of rice you wish to eat. You should aim to eat between 45 and 60 grams of carbohydrates per meal. Some varieties of rice have a lower GI score than others.
The Create Your Plate method used by the U.S. Department of Agriculture is a good way to ensure your meals are portioned well. Your dinner plate should have 25 percent protein, 25 percent grains and starchy foods, and 50 percent non-starchy vegetables. You can also include a serving of fruit or dairy on the side, but you should factor them into your meal if you’re counting carbohydrates.
Safe to eat:basmati rice, brown rice, wild rice. The type of rice is important when selecting what to eat. It’s better to eat rice that packs a nutritional punch. Brown rice, wild rice, and long-grain white rice include more fiber, nutrients, and vitamins than short-grain white rice. You should also check the GI score of your choice.Short-grain white rice has a high GI, which means it’s 70 or higher, so you should avoid it if possible. It contains little nutritional value when compared to other forms of rice and starches.Basmati, brown, and wild rice have GI scores in the moderate range. They have a GI of 56 to 69. These are generally OK to eat in moderation. Cooking times can alter GI score, so be careful not to overcook your rice.You can balance your pick with low-GI foods, including protein and non-starchy vegetables. You should also make sure you only eat a small portion of rice. Just 1/2 cup of rice has 15 grams of carbohydrates.
Rather than relying on rice as a staple at mealtime, experiment with other types of grains. They can help you manage your diabetes and stick to your healthy diet. Most have extra nutritional content, too. These may satisfy you longer than more processed starches can.
These grains have a low GI score:
- rolled and steel-cut oats
- The bottom linePeople with any type of diabetes can consume rice in small quantities. Maintaining a balanced diet is key. If you have prediabetes, you should also watch your intake of rice and try to maintain a healthy diet and exercise regularly.
Have you ever heard the saying, “you are what you eat”? There is a whole lot of truth in that expression for diabetics. In order to change your eating habit, creating a weekly menu along with planning the time you will eat each meal. There can be a huge difference in your fasting blood sugar, taken in the morning, just by eating you supper an hour sooner that you currently eat. Change your habits–change your life.
Snacks can make the difference in a GOOD day or a BAD 2 or 3 days. I want to emphasize something one of my Dietitians told me years ago,”there is nothing for a diabetic in a bag on chips!” I realize that chips have made some improvement in the nutrition area, but they are very slow to metabolize, and therefore very taxing on your pancreas, resulting you feeling sluggish, and or tired. Make a habit change by resisting chips, french fries, Twinkies, etc. Fruits and nuts are they snacks of your future.
Fruit and Nuts
Fruit and nuts can become your best friend if you embrace them. Replace high carb and pre- packaged snacks in your diet with a serving of either one, and you will feel the difference. The more you become consistent replacing packaged snacks with fruits and nuts, the better you will feel. I wrote an article that breaks down some great fruits and nuts to put in your meal plan. Here is the link to that page- http://webshoppingmadeeasy.com/best-nutrition-snacks/
This is a HUGE change in behavior, you must plan. If you think back to some successes you have had in your life, you will probably remember that there was good planning involved. i.e. Buying a Car, Getting Married, Buying a House and so on. These events are life changing, and planning each detail puts you in the position of success. The same is true about your eating habits, and they will change your life. Here are a few tips I suggest for planning your meals.
- Write a meal plan 10 days in advance, after preparing the 1st 4 or 5, update the list back to 10 (meals not necessarily snacks)
- In order to keep fresh fruits and vegetables on hand you will have to shop every 4 to 5 days (also get what’s needed to meals at the same time)
3. You can adjust that to what works for you and always have fresh foods, fruits and vegetables.
4. Plan time for shopping, it might take a little longer that your usual shopping, until you get a routine
We all know it takes time to change a habit, take your time and you will feel the results. Fell free to contact me with any questions or comments! Change your habits–change your life!
Kind Regards Mark S