Does type 1 or type 2 diabetes rings a bell ? Does one of your relatives suffer from this chronic disease ? What is it exactly ? Should we deprive ourselves of all sweet foods ? What can we eat ? And what about sports ? All these questions can arise when you or someone you know is diagnosed with diabetes. In this month of awareness, we’d like to highlight a few tips to help you enjoy a better quality of life, and above all, prevent diabetes.
What is diabetes? It’s a chronic disease characterized by high blood sugar levels, which can have serious health consequences. To learn more about the risk factors and consequences of diabetes, click here! One of the most effective ways of managing diabetes is through healthy eating, and here’s how!
- Be inspired by the balanced food plate for your meals
Perhaps this term rings a bell? Here’s a picture of what this plate represents. For more details, read
A closer look : Diet for people living with diabetes
2. Prioritize whole grains
Many diabetics person think they have to give up on rice, potatoes and pasta, don’t worry, these foods are part of a healthy meal. Whole-grain foods contain nutrients that help give us energy and nourish our brains. The fiber they contain has the ability to slow the rise in blood sugar, as they are not digested.
Here are a few tips:
- Replace some of the white rice with pearl barley, millet or quinoa
- Substitute 50% of white pasta with whole wheat or ancient grains pasta
- Choose a whole-grain bread, with integral or whole flour as the first ingredient
- Add chia seeds to your yogurt or recipes
3. Water as the beverage of choice
Water is the best drink to stay hydrated. In fact, many benefits are associated with drinking water, such as improving blood sugar levels, reducing constipation, preventing headaches and irritability as well as regulating body temperature. However, drinking more water can be a major challenge.
Here are a few tips to increase your water intake:
- Carry a bottle of water with you almost everywhere you go!
- Fill a jug with water and keep it visible
- Flavor your water with slices of orange, lemon, frozen fruit, mint or basil leaves.
- Program a reminder on your phone to develop your drinking reflex
4. Move !
Physical activity, whether intense or moderate, helps to control blood sugar levels and even normalize it. When you’re working or busy all day, it’s not always easy to exercise at the end of the day. But it is recommended to practice 2h30 of cardiovascular activity per week, which means moving at least 30 minutes, 5 days a week. To achieve these recommendations, it’s essential to start at your own pace and try to incorporate physical activities you enjoy into your daily routine.
Here are a few suggestions that we are also trying to put into practice:
- Try going up and down the stairs instead of the elevator
- Park your car as far away as possible, at the grocery store, the mall or at work.
- Combine work and pleasure with upbeat dancing music while doing the dishes, or cleaning
- Lift small weights while listening to your favorite TV show
- Use a bicycle or public transport when possible for your displacements
Healthy eating is a precious partner in the management of diabetes. By making fun and nutritious food choices, it is possible to improve blood sugar levels. Don’t hesitate to make an appointment with us for a personalized nutritional consultation!
Wishing you a great month of November!
Your nutritionists,
Johanne Vézina Nutritionist & Speaker and Érika Martin Nutritionist
