Diabetes Care
Program Highlights

Ways to maintain Blood Sugar or Diabetes

Whether you are trying to fight existing diabetes or chances of having diabetes, there are ways to take control of your blood sugar, here’s how:

• Exercise - Doing regular exercise has many benefits for diabetics. Firstly, it boosts insulin sensitivity. Secondly, it helps reduce weight which is one of the main causes of high blood sugar. Thirdly, it cuts down body fat that can act as barrier for insulin to work on cells.
• Avoid Unhealthy diet - Avoid fatty, sugary and high-carb foods. Also skip processed food which contains lot of unwanted fat and carbs. Stocking fat and sugar components in body will put more pressure on the body to utilize it. In case of people with insulin resistance this will immediately result in blood sugar spikes.
• Eat Super Foods - Eat food that helps fight against diabetes. Include food that contains fiber, vitamin D, complex carbs, good fat like MUFA and omega 3. Eating lots of fruits, green and leafy vegetables, whole grain foods, beans, oats, etc. is advised.
• Stick to Routine - Just eating the right food is not enough. It is also important to eat in correct manner. Eating too much in one go will suddenly spike the sugar levels. Cut down on portion size. Eat after every 2-3 hours but in smaller quantity. Small portions will ensure that the sugar is released slowly and absorbed accordingly.
• Lose Weight - Check your BMI, if you are in the obese or overweight category try healthy weight management with proper coaching. Obese people carry excess weight around abdominal organs like liver. The fat creates inflammation and insulin resistance which are among the prime reasons behind diabetes.
• Drink more Water - Switch water with any kind of beverages. All beverages that are available in the market are loaded with sugar. You do not want to have excess intake of sugar when fighting against the risk of diabetes. High water consumption has proven to result in elevated insulin response and better sugar control.
• Change your Lifestyle - Exercising just once a day is not enough. Cultivate habits that bring you out of the comfort zone and sedentary lifestyle. Stay active, especially after eating food. Once digestion of food starts, it releases sugar. Being inactive will reduce your body’s need for energy and allow the sugar to accumulate. Take a small walk after each meal or do small chores to ensure the energy is being utilized. Sitting for long hours or sleeping right after eating will make you fat and prone to diabetes.

Healthy foods for Blood Sugar or Diabetes Management

Maintaining the right eating habits is winning half the battle against diabetes. Foods that have low glycemic index (GI) and low glycemic load (GL) are best suited for diabetics. Food with low GI and GL release sugars slowly into the blood. This helps manage blood sugar and its consumption.

• Fruits - Fruits are good for diabetics except few which have high GI or GL, like melons, pineapple, overly ripe bananas, figs, mangoes, cherries, lychees, sapodilla, etc. Try to consume fruits in their fresh, natural form. Fruits that have high fiber content and antioxidants like berries, peaches, apples, apricots, oranges, pears, kiwi, etc. are best for diabetics. Avoid fruits which are processed or candied.
• Vegetables - Veggies that have low carbs, starch and sugars are always good for diabetics. Most vegetables are full of nutrients, carrots, broccoli, cabbage, leafy greens, zucchini, tomato, lettuce, cucumber, and beans top the list of healthy vegetables for maintaining blood sugar.
• Whole Grains - Grains can be eaten in many forms but they are most beneficial when eaten whole which includes eating the bran containing fiber, minerals, and antioxidants. When a grain is refined it loses most of its health benefits. Whole grains contain carbohydrates which give us energy and have fiber that keeps our stomach fuller for longer. Whole grains lower the risk of developing diabetes, high blood pressure and heart disease.
• Nuts - Nuts are nutrient rich foods that can help in effective diabetes control. The unsaturated fats in nuts help in many important functions like protecting organs and promoting cell growth. Along with proteins, nuts contain fiber, folate, minerals, carotenoids, antioxidants, and thiamine. The nuts that are super beneficial for diabetics are almonds, walnuts, cashews, and pistachios.
• Eggs - Eggs are another super food for diabetics as they have low carbohydrates and glycemic index. Eggs are also loaded with proteins. However, overweight people with high blood sugar should avoid the cholesterol rich egg yolk.
• Good Fat Sources - There are two kinds of fats - good fats and bad fats. Good fats like monounsaturated fatty acid (MUFA) and polyunsaturated fatty acids (PUFA) like omega 3 should be included in the diet because they maintain healthy weight and fight cholesterol deposit in veins, arteries, and cells. Olives, avocados, walnuts, and healthy fishes like salmon are sources of good fat. On the other hand, bad fats are saturated and trans. They hardly bring any benefits and should be avoided.

Coaching for Diabetes Management

Diabetes has been a common disease for long; people know about it. But when a person is diagnosed, it may lead to shock and confusion. Suffering from diabetes or living in the fear of diabetes can be life-altering but remember life does not end with diabetes. Having diabetes doesn’t mean you need to stop eating everything you once liked. It is just a matter of balancing out and doing things that will benefit you and assist you in fighting against this life-long disease.

With help from a health and wellness coach you can overcome this disease. A health coach first understands your lifestyle before leading the way with holistic blood sugar management techniques.

How can health and wellness coaches help with diabetes care?

Where a doctor can simply prescribe medication and some guidelines for diabetes management, a health coach helps you chalk out a plan for lifetime diabetes care, which includes:

• Identifying the root cause behind your rising blood sugar levels
• Performing a personalized body evaluation and assigning a holistic health score
• Creating a nutrition plan that caters to your special needs for blood sugar management
• Anchoring healthy lifestyle habits that are based on scientific studies and evidence
• Creating a personalized workout plan that does not feel like a chore/punishment
• Imparting lifestyle skills that enable long term blood sugar control through behavioral adjustments
• Assisting with the emotional impact of chronic illnesses like diabetes