For a full review of the book, see this post on Diabetes Strong. Diabetes management and food can be complex and sometimes overwhelming. Managing blood sugar with insulin requires knowledge of a lot of factors, and the amount of carbs you consume is one of the key factors to take into account. Eating out can be challenging when you try to make carb or calorie-conscious choices. Shelby aka The Diabetic Foodie makes it easy to manage diabetes in your daily life with simple nutritional strategies to accurately count carbs and maintain normal blood sugar levels.
Exercise is healthy for everybody, but the benefits of exercise are even more evident for people living with diabetes. Not only can exercise lower blood sugars right now, but it can also improve insulin sensitivity and help maintain a healthy weight in the long term. And how do you manage blood sugars during and after exercise? The books below answer these questions and a lot more. They can help you get started exercising and give you the knowledge to exercise safely and effectively with diabetes. This knowledge will help you limit blood sugar fluctuations during and after exercise and aid you in reaching and maintaining your fitness and health goal.
Phil Graham is a bodybuilder, nutritionist, and lives with diabetes himself. Yoga for Diabetes is a highly motivational and personalized guide that inspires readers to incorporate yoga into their daily diabetes management plan. Readers are gently guided to achieve better blood glucose levels, less stress, radiant health, and well-being no matter what their age or level of yoga experience.
The book presents research and basic knowledge on diabetes and exercise, fitness, and nutrition plus athlete examples from over diabetic exercisers. This includes examples from type 1 and 2 diabetic athletes from a variety of athletic disciplines using different medications and regimens.
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Sheri R. With compassion, knowledge, and humor, Ginger Vieira provides the tools and encouragement needed to help you work through your burnout, get back on track, and make diabetes management a rewarding priority. If you find yourself struggling with burnout now, or have in the past, this is a great guide on how to work through it. Her message is that instead of diabetes being perceived as a weakness or a curse, diabetes can actually be a great source of strength if we choose to let it. She shows how diabetes can be a catalyst for improving our lives, by paying closer attention to what matters most in life and being of service to others.
A diabetes diagnosis is tough and can trigger a lot of fear and potentially anger. In this book, Riva aims at removing some of that fear by deflating some of the most common diabetes myths and highlighting how to successfully move forward in order to flourish with diabetes. Good planning and a structured mindset help a lot in managing diabetes. This book helps provide some of that structure and planning. If you tend to forget to order supplies in time, forget to track what needs to be tracked for you to be successful, or simply just need a bit of support in adding structure to your diabetes management, this book is a must read.
The goal is to reduce some of the stress that comes from living with diabetes and support you with everything from managing blood sugars to diabetes burnout and dealing with holiday stress. Yes, you read that right, you can get your hands on an action-packed novel that has a diabetes angle.
Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day. Unfortunately, many breakfast options contain processed carbohydrates and sugars, which can lead to blood sugar spikes. In addition, people with type 2 diabetes who are trying to control their weight need to avoid or limit foods that are high in fat and sugar.
Diabetes also increases the risk of high blood pressure and cardiovascular disease, so a person with this condition should minimize their intake of salty foods and unhealthful fats, especially animal fats. However, there are many alternatives to sweet, high-fat, or salty breakfasts. People can make a few tweaks to classic breakfasts to make them suitable, while some less traditional options can be surprisingly tasty and satisfying.
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The best breakfast is one that is high in fiber but low in added sugar, carbohydrates, and salt. Nutrient-dense foods provide a feeling of fullness, which can make it easier for people to resist unhealthful snacks. Premade fruit juices often contain added sugar that the body absorbs rapidly. Some contain artificial sweeteners, which research suggests may trigger blood sugar spikes or affect insulin sensitivity and gut bacteria.
A homemade smoothie offers the same sweet taste as juice, but it can also provide nutrients that boost overall health and help fight hunger.
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Fiber : Load up on fiber by including spinach, kale , or avocado in a smoothie and also mixing in a handful of oats or seeds, such as chia or flax. Add sweetness by blending in frozen berries, bananas , apples, or peaches. Studies show that fiber — especially cereal fiber — can help reduce the absorption of glucose and contribute to the effective management of blood sugar levels. Fiber can also help control cholesterol levels and reduce the risk of cardiovascular disease and heart disease.
Fat and protein : Adding some protein and healthful fat can make the smoothie more satisfying and leave a person feeling full for longer. Protein can also slow down the digestion of the carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.
For protein, adding one-half of a cup of low-fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder. Remember that while a smoothie is a drink, it provides all the nutrients and calories of a meal. It is important to take into account the carbs and calories that it contains and to avoid eating a full meal alongside it. Berries and other fruits lose some of their nutritional value during blending.
Any processing will break down fibers, making a food's carb content easier for the body to digest and potentially increasing the risk of a sugar spike. Oatmeal is rich in fiber, which means that it can slow blood sugar absorption, ease digestion, and fight hunger.
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It can be a nutrient-dense breakfast option, but a person should take care with how they prepare it and what toppings they add. Oatmeal is high in carbs, but the carbs present in a gram g cup of oatmeal cooked in water include 4 g of fiber and only 1. The same portion of oatmeal also contains :.
Other nutrients include A and B vitamins , including micrograms mcg of folate. Using fresh fruit or cinnamon to add flavor instead of sugar, honey, or brown syrup will make oatmeal a satisfying, low-sugar option. Walnuts, almonds, and other nuts can add texture as well as protein and heart-healthful omega-3 fats for an even more nourishing breakfast. A large boiled egg contains about:.
A boiled egg also contains around mg of cholesterol. The Dietary Guidelines for Americans — note that studies have linked a low intake of cholesterol with a lower incidence of cardiovascular disease. However, they also point out that while egg yolks are higher in cholesterol than some other foods, they are also lower in saturated fats, which experts see as the more significant concern for heart health.
The explanation for this finding may be that eggs provide essential nutrients that can benefit overall health and help replace higher-carb or more processed breakfast choices. Another study found that people who ate two eggs a day for 12 weeks saw a significant reduction in their body fat and body mass index BMI compared with those who ate no eggs during this period.
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The fiber in cereals may help a person control their blood sugar levels, but many popular brands of cereal are high in sugar and low in fiber, including those that manufacturers advertise as being healthful. People can use the rule when navigating the cereal aisle, which means aiming for a product that contains at least 5 g of fiber and less than 5 g of sugar per serving.
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Sweetened and flavored yogurts can be high in fat and sugar, which means that they are often not a good choice for people with diabetes, but unsweetened yogurt is a perfectly healthful breakfast option. A g serving of unsweetened, nonfat Greek yogurt contains :. To add flavor, texture, or sweetness, a person can sprinkle the yogurt with raspberries, blueberries, or other berries as well as pumpkin seeds or nuts. Adding these accompaniments will make a protein-rich breakfast that also offers some fiber and some good fats. Whole fruits can be an excellent option for breakfast, especially with yogurt, muesli, or oatmeal.
Avocados are filling and offer about However, a cup of avocado also contains calories, so a person who is trying to lose weight should account for these and only eat avocado in moderation. Sizzling bacon and sausages can smell great, but they are high in fat, salt, and carcinogens, which makes them unhealthful choices, particularly for people with diabetes. If someone with diabetes is craving an indulgent breakfast, they can try one of these options instead:.
Meat substitutes : Some meat substitutes, such as tofu and other plant-based proteins, can taste similar to bacon and sausage, especially when a person mixes them into another dish. Before trying a meat alternative, however, people with diabetes should check the salt content.
Chicken or turkey bacon may also be a lower-fat choice, although its sodium content may still be high. Veggie BLT: For a more healthful take on the classic bacon, lettuce, and tomato breakfast sandwich, people can try layering vegetarian bacon, lettuce, and ripe tomatoes on sprouted or whole-grain bread. Foods that contain processed white flour and sugar — such as white bread, cinnamon rolls, English muffins, and bagels — are low in nutrients but high in carbohydrates.
They offer little nutritional benefit and can trigger a blood glucose spike. Sprouted grain bread and sourdough bread are more healthful options as they contain fiber and probiotics. Premade bread often contains added salt and sugar. A person should check the label before buying premade bread, or, better still, invest in a bread-making machine or make bread from scratch.
Making bread at home allows people to choose the ingredients that they want to include. Spreading bread with a little almond butter or unsweetened peanut butter can add to its nutritional value. A person with diabetes should eat bread in moderation and monitor their blood sugar levels to assess the effect of this food.
A doctor or dietitian can help the individual decide how much and what type of bread is best. Bagel substitute : Try toasting sprouted grain bread and spreading it with unsweetened peanut or almond butter. Raspberries or walnuts taste great on top.
Here’s how to tackle diabetes in a few simple steps:
Avocado sweet potato toast: Slice a sweet potato lengthwise into slices that are one-quarter of an inch thick. Toast the slices and spread the avocado on them, adding a poached egg on top if desired. Increase the flavor by adding jalapenos or cayenne pepper. Which types of bread should a person with diabetes choose? Click here to learn more. However, they should balance a sweet breakfast with foods that are high in fiber, protein, or both, such as avocado and almonds. A person should plan to take a walk right after a high-carb meal.
These strategies will help control blood sugar. Maximize protein intake : Protein helps people feel full and enables the development of healthy tissue and muscles. Nuts, legumes, and animal products, such as low-fat dairy, are excellent sources of protein.