7 Major Lifestyle Changes for Diabetics
7 Major Lifestyle Changes for Diabetics
Most diabetics know what to eat to keep blood glucose in check. We don’t want to do it. Cakes, bread, cookies, pie, donuts, and ice cream seem to call out to us with every visit to the store.
My carb drugs of choice are ice cream and Pop Tarts.
Here are the lifestyle changes that work for me, when I work the plan.
- Eat within a six-hour window. Intermittent fasting is all the rage among online gurus. One approach to consider involves forgoing your morning meal, opting only for a fortified coffee or tea (a blend of coffee or tea with butter and cream, or butter and coconut oil). Begin your day with a substantial meal around midday, between 12 and 1 p.m. Then, refrain from consuming anything until your evening meal, ideally between 6 and 7 p.m. Once that meal concludes, you’ll embark on a fasting period until the next day. Your first sip of sustenance the next morning will be your fortified beverage, with your next substantial meal slated for noon to 1 p.m. Alternatively, you can savor a hearty breakfast and midday meal, then have your fortified coffee instead of a traditional dinner.
- Do not eat any high-carb foods. Eliminate foods like bread, noodles, morning grains, spuds, rice, and most fruits, except avocados and berries. Be wary of the allure of “nutritious whole-grain” options. Steer clear of them entirely. Opt for alternatives like cauliflower as a rice substitute and use avocados as a potato stand-in. While reduced-carb bread options are available in markets, it’s wise to monitor their impact on your blood sugar. Ideally, it might be beneficial to forgo bread in its entirety.
- Focus on meats, salads, and other low-carb vegetables. High-fat dairy items, like rich cream and cheese, are great for satiety. Additionally, feel free to consume eggs liberally, without any reservations. Please swap in permitted alternatives if certain dishes pose challenges due to availability, cost, complexity, or personal preferences. I feel that salads are expensive and overrated.
- Unless you follow a vegan or vegetarian diet, consider designating Mondays as “Meat-eating days.” Consume animal-derived foods like meat, cheese, dairy, and eggs – typically low in carbs. For those following a vegan or vegetarian lifestyle, aim for minimal carb intake. While many opt for salads, they aren’t everyone’s favorite, and certain dressings might pose issues. Cheese can be satisfying (if you include it in your diet). For vegetarians who consume eggs, have them generously to maintain low glucose levels. My favorite way to consume eggs is in omelets. Bacon and cheese omelets are a good choice.
- Your goal is to get your A1c and glucose levels down. The primary focus is managing blood sugar, even above specific nutritional targets. After all, what benefit does one gain from ample vitamin C intake if their glucose levels consistently soar to extreme highs? Once you’ve achieved more balanced glucose readings, consider reintroducing certain foods that might be questionable, such as a modest serving of bean soup, a small citrus fruit, or a slice of a petite apple.
- Add any “very-low-carb” items to your meal to fill you up. Consider hard-boiled eggs, solid cheese, chaffles, burger patties, or sausages. Feel free to prepare additional servings if the suggested portions aren’t satisfying. For instance, if a duo of eggs and three bacon strips leave you wanting, whip up another pair of eggs and an extra trio of bacon. Similarly, if more than a single burger patty with salad is needed, double the patty and a heftier salad. Another filling alternative is a generous cup of fortified coffee post-meal. If caffeine doesn’t sit well, opt for the decaffeinated version.
- Eat dinner relatively early. Aim to kick off your evening meal between 6 and 6:30 p.m., wrapping up by 7 p.m. or shortly after that. You may have to adjust the times depending on your work schedule. After your meal, refrain from further munching. No nighttime nibbles. The kitchen doors are shut until the next day.
Disclaimer: This content does not diagnose, treat, or prevent any medical conditions online; instead, it helps people better understand their health and ways to avoid health problems and promote well-being. Ensure you work with your medical provider to monitor your health and medications. These posts and videos are not designed to and do not provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual.