What Kind Of Apple Should A Diabetic Eat
Diabetics should stick to eating apples that are lower on the glycemic scale.
The most commonly eaten variety of apples is the Red Delicious, one of the worst varieties for diabetics if they are looking for low sugar content or low glycemic impact. A better choice would be Granny Smith apples, which has higher fiber content and lower natural sugar level than most other types of apple. Apples decrease blood sugar levels due to their high fiber count.
What Do You Do If You Have Too Much Sugar In Your Body
As weve seen, it can be difficult to reset after eating too much sugar. But there are still certain things you can do to help get you back to feeling normal after a sugar crash. Here are our top recommendations.
- Refrain from guilt trips: Whether you normally eat healthy and had a one-off binge, or this is the thousandth time youve eaten poorly after swearing you wouldnt, the time to stop mentally chastising yourself is now. Beating yourself up is only going to make you stressed, which in turn is only going to make you crave a pick-me-up.
- Drink water: If youre feeling low on energy, you may be dehydrated as well as experiencing a sugar crash. Staying hydrated is one of the most important things you can do to help your body recover from a sugar overdose and to stay healthy in general.
- Eat whole foods: Whole foods foods that have not been processed can help provide your body with a stable, more regulated source of energy.
- Exercise: Have excess energy from a sugar high? Feeling low from a sugar crash? Either way, the endorphins from a good workout can help see you through an upcoming sugar crash or help lift you from the doldrums if youre already in one.
Ditch The Working Lunch
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?
How you eat and drink matters. Studies are indicating that this has more of an impact than we previously thought.
When it comes to how you eat, let’s first look at mindful eating.
Mindful eating can help to promote more healthful eating behaviours. Simply put, it means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe. Mindful eating helps to give your digestive system the hint to prepare for digestion and to secrete necessary enzymes.
Eating with attention and intention also addresses the role of hunger and satiety cues and stresses eating in response to those cues instead of eating in response to automatic patterns. This can also help with weight loss because eating slower often means eating less.
Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.
And what about about drinking your food?
If youre keen on crafting your own smoothies, here are a few tips:
Read Also: Glyburide Metformin Warnings
Treating Low Blood Sugar
You are at risk of having a low blood sugar reaction if you:
- Skip or delay a meal or snack
- Take too much insulin or eat too few carbohydrates
- Drink alcohol, especially without eating carbohydrates
Check your blood sugar if you have any of these symptoms:
- Weakness and/or fatigue
If your blood sugar is less than 70 milligrams per deciliter :
- Eat 15 to 30 grams of carbohydrate
- Wait 15 minutes and then recheck your blood sugar
- If your blood sugar is still less than 100 mg/dl, take another 15 grams of carbohydrate and retest your blood sugar in another 15 minutes. Repeat if necessary.
Important: If you have frequent low blood sugars speak to your doctor. You may need changes in your medication and/or meal plan.
Harm: High Blood Pressure
Usually, salt gets the blame for this condition, also called hypertension. But some researchers say another white crystal — sugar — may be a more worrisome culprit. One way they believe sugar raises blood pressure is by making your insulin levels spike too high. That can make your blood vessels less flexible and cause your kidneys to hold onto water and sodium.
You May Like: Diabetes And Dizziness
Fat And Protein Level
The amount of protein and fat in the ice cream can have a direct impact on the speed of sugar absorption in the body. High fat and protein content generally support
Diabetes-friendly desserts are available in most stores and are as easy to prepare at home as any other sweet treat.
Consider the following when looking for alternative sweet options:
- Total carbohydrate contents per serving: The safest option for people who have diabetes is to be mindful of their total daily carbohydrate intake. A dietitian or diabetes specialist can help determine a carbohydrate recommendation and develop a personalized diet plan.
- Total protein: The amount of protein in a dessert can help slow the absorption of sugar into the bloodstream.
- Use of natural sweeteners: Although artificial sweeteners are readily available in most stores and in many light and no-added-sugar ice cream options, the medical community do not recommend them.
Some alternative, ready-to-eat options for dessert include the following:
Labels On The Back Of Packaging
It’s important to look for the “of which sugars” figure on nutrition labels, which is part of the carbohydrate information.
While this does not tell you the amount of free sugars, it’s a useful way of comparing labels and can help you choose foods that are lower in sugar overall.
Look for the “Carbohydrates of which sugars” figure on the nutrition label.
Products are considered to either be high or low in sugar if they fall above or below the following thresholds:
- high: more than 22.5g of total sugars per 100g
- low: 5g or less of total sugars per 100g
If the amount of sugars per 100g is between these figures, that’s regarded as a medium level.
The “of which sugars” figure describes the total amount of sugars from all sources free sugars, plus those from milk, and those present in fruit and vegetables.
For example, plain yoghurt may contain as much as 8g per serving, but none of these are free sugars, as they all come from milk.
The same applies to an individual portion of fruit. An apple might contain around 11g of total sugar, depending on the size of the fruit selected, the variety and the stage of ripeness.
But sugar in fruit is not considered free sugars unless the fruit is juiced or puréed.
This means food containing fruit or milk will be a healthier choice than one containing lots of free sugars, even if the 2 products contain the same total amount of sugar.
You can tell if the food contains lots of added sugars by checking the ingredients list.
Also Check: How To Know If Your Sugar Is High
Nutritional Composition Of White Bread
The table below shows the several nutrients found in bread and their respective quantities.
Below listed are some safe and healthy bread options for diabetic patients:
Whole wheat bread
Whole wheat grain bread is a better choice over polished or refined wheat bread. The processes of refining the grains take off all the healthy fibers and nutrients present in the grains.
100% whole wheat bread is good over white flour bread. It is safe for diabetics and contains lesser harmful carbs and calories.
Unlike white bread, whole-grain wheat bread does not have added sugars either. This is proof that the carbohydrate availability in 100% wheat bread is comparatively lower.
You can also get organic whole wheat bread for diabetics. They are specially manufactured to supply better nutrients to the body. The slices are made thinner to keep the calories lower in comparison to the regular bread slices.
Flaxseed is a great nutritional addition to ones diabetic diet. Be it the seeds directly, flaxseed oils, flours, etc., they are all healthy and beneficial for the health.
Flaxseed flour is also increasingly used to make bread and baked goods. Its flour is almost absent of carbohydrates and hence, is the best for your blood sugar levels. The bread made from this flour also has the maximum parts of goodness.
Flaxseed enriches the body with protein, good fats, and lots of fiber.
Almond flour bread
It is also said to be good for the cholesterol levels of the body.
Q: What Are Some Misunderstandings That Surround Sugar
A: There are several, including:
- Sugar-free means unlimited. Sugar-free candies and other treats may still contain carbohydrates. In addition, some sugar-free candy contains significant calories and is high in saturated or trans fats. Pay attention to serving sizes, strictly avoid trans fats and limit saturated fat to 6 percent of total calories per day. For a 2,000 calorie per day diet, this would be about 13 grams.
- Sugar-free means healthy. Fruits, vegetables, beans and whole grains are examples of healthy foods. Candy doesnt count as healthy, even if it is sugar-free. If you eat a lot of candy and arent ready to cut back, however, switching to sugar-free candy may help you better control your carbohydrate intake. The long-term goal, though, is to cut down on all candy.
- It is only for people with diabetes. Those who have diabetes can eat sugar as part of their overall carbohydrate budget. Both kinds of candy can increase blood sugars, especially if portion and carbohydrate content are not considered. In addition, people with or without diabetes may choose sugar-free candy if they are trying to lower calories or decrease sugar intake.
Read Also: Glycation And Diabetes
Can Diabetics Have Any Sugar
According to the American Diabetes Association, people with diabetes can still have sweets, chocolate, or other sugary foods as long they are eaten as part of a healthful meal plan or combined with exercise. They consider a healthful meal plan to: have limited saturated fat. contain moderate amounts of salt and sugar.
Read Also: Patho Of Type 2 Diabetes
Use In Cooking And Baking
Because many sugar substitutes are much sweeter than sugar, it takes a smaller amount to achieve the desired sweetness. Therefore, when cooking or baking, your recipe may need to be adjusted if you’re swapping white table sugar for a sweeter alternative.
While the sweetener package may have specific instructions for cooking and baking, this may come down to trial and error , or you can search for specific recipes that use sugar substitutes or natural sweeteners in place of white sugar.
A few other things to be aware of when cooking and baking with alternative sweeteners:
- Your baked goods may be lighter in color as natural sugar browns more deeply when baked and artificial sweeteners don’t brown as nicely.
- Cooking time may need to be adjusted.
- There may be a texture or aftertaste you’re not used to.
- The volume of cakes or cookies may be slightly decreased as you’re using much less sweetener.
Don’t Miss: How Does Diabetes Happen
Calculating Your Daily Allowance
If you don’t have diabetes, the AHA recommends limiting calories from sugar to 10% of your total calories. One gram of sugar equals 4 calories.
For a 2,000-calorie diet, that means you can have up to 50 grams of sugar from all sources per day. It’s worth noting that the World Health Organization recommends an even lower percentage: no more than 5% of total calories from sugar.
If you have diabetes, it’s important to work with your healthcare provider to figure out what’s right for you. Ask what percentage of your total daily calories should come from sugar. This will help you to make adjustments if you are obese and need to cut calories or if you are underweight and need to increase calories.
How Can I Reduce My Sugar Intake
You dont need to avoid sugar altogether. Fruit, vegetables and dairy foods all contain naturally-occurring sugars, and are also sources of fibre, vitamins and minerals, such as calcium.
You should, however, avoid overconsuming added sugars. Check food labels, as above.
Sugar-sweetened drinks can make it easy to overconsume sugar because they dont help your body to feel full or satisfied.
To reduce added sugars, you could also:
- replace breakfast cereals containing dried fruit with fruit-free muesli or porridge
- cook eggs for breakfast
- buy plain, unsweetened yoghurt and add fresh fruit to sweeten it, if you wish
- make your own sauces with wine, vinegars, tomatoes, herbs, spices, onion or garlic
- flavour food with herbs and spices, such as chilli
- cut back on discretionary foods, such as cakes, biscuits, desserts and ice cream
- drink plain water, soda water or mineral water rather than sweetened drinks, sports drinks or iced tea
Also Check: Average A1c Levels For Non Diabetics
How Are Carbs Measured
Carbs are measured in grams. On packaged foods, you can find total carb grams on the Nutrition Facts label. You can also check this list or use a carb-counting app to find grams of carbs in foods and drinks.
For diabetes meal planning, 1 carb serving is about 15 grams of carbs. This isnt always the same as what you think of as a serving of food. For example, most people would count a small baked potato as 1 serving. However, at about 30 grams of carbs, it counts as 2 carb servings.
Also Check: Is Type Two Diabetes Hereditary
Common Sources Of Added Sugars
There’s lots of added sugar in cookies, sodas, jams, and sweetened breakfast cereals. Yet plenty of “healthy” foods have sugar, too. They may even contain more sugar.
Here are a few examples:
- Flavored yogurt: 26 grams per 6 ounces
- Granola bars: 7 to 12 grams per 70-gram bar
- Jarred spaghetti sauce: 11 grams per half-cup
- Peanut butter: 5 grams per tablespoon
- Protein bars: 23 to 30 grams per 80-gram bar
- Russian salad dressing: 3 grams per tablespoon
- Sweetened apple juice: 39 grams per 12 ounces
- Vanilla almond milk: 14 grams per cup
Luckily, many of these foods have sugar-free versions so you can enjoy them without worry. But don’t confuse the terms “low fat” with “low sugar” or “no sugar added.” Low-fat foods and natural ingredients can still have added sugars.
Verywell / JR Bee
Don’t Miss: What Are The Side Effects Of Metformin 500 Mg
Learn How Carbs In Candy Affect Blood Sugar
First off, how does the sugar in candy affect you? Its actually pretty cool. Sugar begins to be digested as soon as it hits the tongue, explains Robinson. Thats why small amounts of sugar are so effective at quickly increasing the blood sugar level when it dips too low, which is called hypoglycemia.
When you have diabetes, your body processes carbohydrates a little differently. Like everyone, you break down carbs into blood sugar once they get inside your body. But the carbohydrates cant get into the cells where they can be used for energy because you either lack enough insulin or because your cells are resistant to insulin, says Diane Norwood, RD, CDCES, in Okinawa, Japan. This insulin resistance is the hallmark of type 2 diabetes. So the circulating level of blood sugar remains high, and your cells are starving, in a sense.
Although a fun-size or miniature candy bar here or there is fine for most people with diabetes, you should take your blood sugar level into account. If the blood sugar level is already higher than recommended, it is not a good idea to eat high-carbohydrate foods, including candy, cautions Norwood. And if your blood sugar level is normal, its still a good idea to test your level right before eating the candy and again two hours after to determine if the portion size was acceptable. Doing so will also tell you if you need additional insulin to correct a high blood sugar value, if youre insulin dependent.
Natural And Artificial Sweeteners
It can be confusing to group together sweeteners as the terminologies are open to interpretation. For instance, some products from the stevia plant are marketed as natural, even though theyre processed and refined. Yet, some of the other products marketed as artificial sweeteners may be derived from naturally occurring substances. For example, sucralose, which is used in Splenda, is derived from sugar . Whatever the name, grouping or terminology, its important to ask what is in the particular sweetener and whether the sweetener or product has carbohydrate or calories, and how that fits into your individual goals for healthy eating.
Recommended Reading: Does Metformin Hurt Your Liver
What Happens If A Diabetic Stops Eating Sugar
If you dont eat, your blood sugar levels are lower and medication may drop them even more, which can lead to hypoglycemia. Hypoglycemia can cause you to feel shaky, pass out, or even go into a coma. When you break your fast by eating, you may also be more likely to develop too-high blood sugar levels.
How To Avoid Developing Type 2 Diabetes
To avoid type 2 diabetes, the best thing you can do is keep your weight within a normal range and eat a clean balanced diet, says Dr. Dixit. Whats normal depends on your height and age. Its important to keep your body mass index within a healthy range, which is between 18.5 and 24.9, according to the National Heart, Lung and Blood Institute.
As far as nutrition, there is no specific diet solution, but its important to maintain a healthy weight and watch your carbohydrate intake. If you are concerned about your risk for diabetes and are overweight, changing your diet can help you lose weight and lower your risk for developing diabetes, Dr. Dixit says, offering these tips for lowering your risk of type 2 diabetes:
Read Also: Macaroni And Cheese Diabetes