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Health & Fitness

Keeping Your Blood Sugar Levels Under Control

The sensible way to eat healthy that can fit anyone's lifestyle and then be "tweaked" by a professional if you need more help.

Smart Carbs  – Carbs may be the enemy of fad diets, but they’re very important for boosting energy and mood as well as stabilizing blood sugar levels. They are also the body’s preferred source of fuel and also raise serotonin levels. The key is to avoid sweets, which cause blood sugar to spike and plummet, leading to fatigue and moodiness. Instead, turn to whole grains like whole-wheat bread, beans, brown rice, and whole grain cereal. The body absorbs whole grains more slowly, keeping blood sugar and energy levels stable.

Fiber is an energy stabilizer. It slows digestion, providing a more steady supply of energy throughout the day.
 

Eating Small Frequent Meals

Another strategy for stabilizing blood sugar, energy, and mood: eat small meals and snacks every three to four hours, rather than a few large meals. Energy-sustaining snacks include peanut butter or almond butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk.

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The diabetes food pyramid’s general recommendations are:

  • Grains, beans, and starchy vegetables: 6 or more servings/day. One serving: 1 slice bread; 1/2 small bagel; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked beans, corn, peas.
  • Fruits: 2-4 servings daily. One serving: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice.
  • Vegetables: 3-5 servings a day. One serving: 1 cup raw vegetable; 1/2 cup vegetable juice.
  • Meat, Fish, Cheese: 2-3 servings/day. One serving: 2-3 ounces cooked lean meat, skinless poultry, or fish; I egg; 2 tablespoons peanut butter; 2-3 ounces cheese.
  • Milk and Yogurt: 2-3 servings daily. One serving: 1 cup (8 ounces) milk or yogurt.
  • Fats, Sweets, and Alcohol: eat these in small amounts. One serving: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1/2 cup ice cream.

Combined foods, like eggplant lasagna, for example, will include servings from several food groups (1 vegetable, 1 meat, 1 fat).

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