"Food for Thought"
(Healthy Eating)
(Healthy Eating)
This brown and tasty type of grain has undergone minimal processing and is thought of as a "complex" carbohydrate:
What are "whole grains"?
Whole grain carbs enter your bloodstream more slowly than processed, simple carbs and can promote more stable blood glucose levels!
This number will cheer you up if you see it (or a lower number!) on your glucometer first thing in the morning:
What is "130"?
130 or less is the goal fasting blood sugar for most people with diabetes - this usually correlates to an A1c of less than 7%!
This daily at-home practice is essential to keeping all limbs, and particularly your feet, in long-term, good working order:
What is "checking your feet"?
People with neuropathy are less likely to feel wounds, blisters, and other problems on their feet so a visual or tactile inspection is very important. People with diabetes also have some vessel damage in their feet, so healing can be difficult - it is critically important to catch it early!
Drinking 2-3 liters of this per day will help lower blood sugar levels and reduce this risk of dehydration (hint: not diet Coke):
What is "water"?
Drinking plenty of water will dilute blood sugar levels and will also combat the dehydrating effects of frequent urination, which is common in diabetes. How much water you need varies from person to person but 2-3L is a reasonable estimate - if you are thirsty, drink water!
This medication, which reduces insulin resistance, is the bedrock of treatment for type II diabetes - but watch the tummy!
What is "metformin?"
The American Diabetes Association recommends all patients with Type II diabetes be started on metformin, which is known to lower A1c by 1-2%. The recommended dose is 2,000 mg per day for most, 1,000 mg per day if your kidney function is slightly reduced, and should be stopped if your GFR is below 30 mL/min.
This type of carbohydrate, commonly found in fruits and vegetables, is indigestible by the human body:
What is "fiber"?
Fibers are naturally occurring carbs that slow down the absorption of both simple and complex carbs from the gut, promoting stable blood sugar levels!
This number (or lower) will leave you shaking in your boots if you see it on your glucometer, commonly in the middle of the night or after a dose of insulin without food:
What is "70"?
Anything less 70 mg/dL or less is considered "hypoglycemia," which is dangerous and may cause seizures, loss of consciousness or, at very low numbers, death.
This organ works like the filter in your Britta pitcher, but for your entire blood volume, and must be monitored closely in diabetes:
What are "kidneys"?
The kidneys have very small blood vessels that can be damaged overtime by sugar crystals. Checking for how well they are filtering blood (the GFR) and whether or not they are passing large proteins through (the microalbumin/creatinine ratio) is vital to monitoring for the development of kidney disease.
Reducing this scale-based value by as little as 5-10% can improve blood sugar levels, lower medication requirements, and improve energy and sleep:
What is "weight"?
Weight loss of even 10-20 pounds can make huge differences in your ability to manage diabetes and will also decrease heart disease and stroke risk, improve your mood, and make physical activity easier. Remember - eat less calories than you burn, choose "better for you foods," and move around as much as you can.
This medication is the single most effective treatment for high blood sugar levels - but keep your eye on the scale, because that sugar in the blood has to go somewhere:
What is "insulin"?
Insulin is the main problem in diabetes - you either don't respond to the insulin your body is making (type II) or don't make enough of it (type I). Insulin's main job is to take the sugar out of the blood and put it into the cells. So, if you have a LOT of sugar in the blood, that sugar will be stored as - you guessed it - fat!
Not just for carnivores, this macronutrient can also be readily found in tofu, eggs, cheese, nuts, and yogurt:
What is "protein"?
The average person should aim for 80-100g of protein per day!
Other than your AM before breakfast check-in, this is the most helpful time to see where the blood sugar levels are at (for people who are NOT on mealtime insulin):
What is "1-2 hours after a meal"?
Fasting blood sugar is very helpful for telling us if your insulin levels are good at getting us back to "baseline," but post-meal sugars tell us if you are having big spikes in the middle of the day - which can negatively affect A1c even if fasting levels are perfect!
This organ, which is vital to reading this question, must be checked at least once yearly by a special doctor:
What are "eyes"?
Eye exams are very important in diabetes because long-term high blood sugars can damage the optic nerve - make sure the doctor knows you have diabetes so they can do the right kind of exam!
Not getting enough of this daily requirement can increase blood sugar levels, insulin resistance and blood pressure, along with causing daytime fatigue:
What is "sleep"?
People who get 5 hours or less of good sleep at night can have regulatory issues with their blood sugar and insulin levels, which both increases the risk of developing diabetes and worsens diabetes control. Things like sleep apnea, insomnia, pain, and other untreated conditions can all contribute.
This injectable medication may help you drop the pounds and the blood sugar levels, but you may need some Pepto Bismol every once in a while taking it:
What is a "GLP-1" (would accept Trulicity, Ozempic, Mounjaro, etc.)?
GLP-1 is a natural hormone in your body that makes you feel full after eating, slows down transit of food through your gut, causes the pancreas to release insulin in response to food, and prevents the liver from releasing too much extra glucose. However, slowing that food down can make some people gassy and nauseated!
Carb-heavy foods should take up this amount of space on your plate (about 25 cents worth):
What is "one quarter"?
The American Diabetes Association recommends 1/2 non-starchy vegetables, 1/4 protein, and 1/4 carbohydrates along with water or a zero calorie drink for every meal. They also recommend using a 9-inch dinner plate to help limit portions!
This percentage number is worthy of celebration, though you only get to celebrate once every three months at most:
What is "7%"?
7% is the number that has been shown to correlate to fewer long-term complications of diabetes - as a reminder, A1c is representative of the average sugar value over the last three months. An A1c of 7% = about 140 mg/dL blood sugar on average.
This reading, which is taken every time you go to an appointment, is commonly high when you are stressed OR if you really enjoy the salty side of food:
What is "blood pressure"?
High blood pressure is very common with diabetes and must be monitored and treated carefully. High blood pressure can increase the risk of kidney failure, eye damage, heart attack, stroke, and heart failure. The goal blood pressure for most people is less than 130/80 mmHg. Salt avoidance, physical activity, and weight loss are all effective treatments!
This is a term for something you do to "cope" with day-to-day challenges in a way that will not worsen the problem in the long run:
What is a "healthy coping mechanism"?
Coping mechanisms can be healthy or unhealthy - health ones are constructive and are often things like hobbies, breathing exercises, meditation, or good habits. Negative coping mechanisms worsen the problem in the long run - eating unhealthy food to cope with stress experienced due to health problems, for example.
This pill makes you "pee the sugar out," and is extremely effective at protecting the kidneys and the heart from damage due to high sugar levels. Watch out for UTIs!
What are "SGLT-2 inhibitors" (would accept Farxiga, Jardiance, etc.)?
SLGT-2 inhibitors are once daily pills that cause the kidneys to excrete the excess sugar in your blood, along with some salt, which reduces both blood sugar and blood pressure. They may cause some dizziness and people with a history of urinary tract or yeast infections should use cautiously!
This healthy fat, found in foods like avocados and nuts, can help you feel fuller for longer and even improve those pesky cholesterol levels:
What are "unsaturated fats"?
Unsaturated fats (often from nuts, seeds, and fish) are liquid at room temperature and can improve cholesterol and heart health. Saturated fats (often from animal products including meat and dairy), which are solid at room temperature, can raise cholesterol if eaten in high amounts. Trans fats should be avoided!
When you're in trouble with low blood sugar, these are the steps to take to bring yourself back to the safe-zone:
What is "Eat 15g of SIMPLE carbs, wait 15 min, re-check, if not above 70 eat 15 more grams, wait 15 min, re-check, if still not above 70 call 911, eat 15 more grams of carbs, continue until help arrives"
If you have diabetes, this type of medication lowers your risk of heart attack by about 50% and your risk of stroke by about 20% whether your cholesterol makes your doctor shake his head or not:
What are "statins"?
Statin medications are an extremely powerful tool for lowering risk in diabetes and are recommended for all patients with diabetes between the ages of 40-75 regardless of their lipid panel, though the dose may vary based on other risk factors.
This is the American Heart Association's favorite wording as far as recommendations for weekly physical activity:
What is "150 minutes of moderate activity weekly" or "30-50 minutes of moderate physical activity 3-5x a week."
Activity should be spaced throughout the week – try not to go two days or more in a row sedentary if you can avoid it. Any activity is better than no activity!
These are the steps for injecting insulin (or other injectables like Trulicity or Ozempic) safely into the abdomen:
What is "always rotate sites, clean the area with alcohol swab, pinch the skin, inject the needle, press the plunger completely, hold for a few seconds, always dispose of the needle in a sharps container"