One of the most common questions we get about diabetes management
is: “Can I lower my hemoglobin A1C while I eat the foods I like?”
Our answer to this is absolutely yes! We believe that people can
go beyond their diagnosis while living a happy fulfilling life, including the
freedom to eat sweets and other foods, often thought of as “off limits.” Most importantly,
we start with small, real-life changes that positively impact blood
sugar numbers.
Ramey Nutrition providers encourage patients to balance macro
nutrients. Having a healthy combination of carbohydrates, protein and fat at
every meal is important to blood sugar management. Protein and fat play vital
roles in blood sugar spikes and their longevity. Protein stimulates the release
of insulin, as well as slowing the flow of sugar into the blood stream. This
delayed release helps prevent sharp spikes in blood sugar. Adding healthy fats to a meal or
snack also helps curb these sharp blood sugar spikes, and can help slow down
the digestion and absorption of carbohydrates.
In addition to balancing macro nutrients, our patients focus on
ADDING food to their menu instead of restricting foods. Adding high protein
sources prior to eating high carbohydrate foods, such as having a cup of
cottage cheese prior to a 5-star Italian cuisine dinner, eating a lean hamburger
patty before gulping down a regular Coca-Cola, or looking for nuts in the next
candy bar are all examples of balancing our favorite foods to keep control over
blood sugar.
Incorporating fiber is another great tool. Fiber delays digestion,
delaying the release of glucose into the bloodstream. Fiber is found in whole
grains, as well as fresh fruits and vegetables. Craving waffles? Adding
flaxseed to the batter or using whole wheat flour will make an impact on blood
sugar numbers without the need to restrict food choices.
Making small changes in fitness is another way to control blood
sugar levels while eating the foods we love. With continued moderate
exercising, muscles can take up glucose at almost 20 times the normal rate.
This helps lower blood sugar not only during exercise but throughout the entire
day.
These few simple changes to food and the “diabetic diet” are real
and impactful. They allow us to focus on the life we want to live and no longer
feel restricted; it allows us to be free from our diagnosis.
