Awareness

• 1). Awareness of spikes and drops in blood sugar are key to staying healthy. Part of regulating blood sugar levels is knowing what each type of food does after it has been eaten and digested. Any carbohydrate, whether it is complex (wheat bread, oatmeal, etc.) or simple (candy bars, ice cream, etc.) breaks down into glucose. Ideally, this glucose becomes energy to fuel the body and regulate internal organs. An excessive amount of carbohydrates without protein or fiber will cause blood sugar to spike and this could cause a health emergency. However, protein rich foods have almost no impact on insulin levels and fiber rich foods help decrease the rate at which carbs are absorbed. If a high carbohydrate meal is eaten, always include a protein or fiber to counteract the negative effects carbs can have on the body.
  
  
• 2). Avoid eating processed foods like baked goods, pastries and candy. These contain little to no fiber and are absorbed quickly into the bloodstream. This will send blood sugar levels sky high and no health benefits are obtained from these types of foods.
  
  
• 3). Limit fat intake to only monounsaturated or polyunsaturated fats like olive oil or sunflower oil. These are derived from plant materials whereas transfatty acids like butter or coconut oil come from animals. Be aware of your protein sources; they should be lean like fish, grilled chicken or soy products like tofu.
  
  
• 4). If possible, engage in light exercise after a meal. Nothing too strenuous of course, but walking or bicycling can help divert glucose straight into the muscles instead of lying dormant in your blood stream. Not only will this help regulate insulin levels, but light exercise within a half hour of a meal can increase weight loss.
  
  
• 5). Remember that blood sugar regulation has a standard frame of reference as in partaking in the steps listed above. However, each person is different and there are specific actions that a person with Type I diabetes must take as opposed to one with Type II diabetes. Also, those who suffer from hypoglycemia will adhere to another set of rules. Always consult a registered dietician (R.D) or a certified nutritionist before going on a specific diet.