5 Easy Diet Tips to Control Blood Sugars

Morning blood sugars, medicines, injectables, insulin. The worry, the appointments, the questions, the diet, the exercises. It is overwhelming! And what happens if they aren’t working…or not as well as they should be for the amount of thought and work you put in to make them better, normal?

Sure you may have cut back on your sugar intake. Maybe you’ve lowered your portion sizes, started eating more vegetables, stopped drinking soda, or even eat breakfast now…but these changes may not have had the impact you hoped.

Try these 5 things. If they work GREAT! But if not you need to talk to your doctor. You should talk to your doctor regardless. Bring them this list. Let them know what you are doing to try and control your numbers.

  1. Eat a bedtime snack. If this is the only tip you take away from this list it may be the difference between normal levels and high ones in the morning. Think protein and carbohydrate. Peanut butter and apple; cheese and whole wheat crackers; Greek yogurt; nuts and raisins; or turkey lunch meat and a slice of whole grain bread. Whatever! Just eat something!
  2. Balance your meals. I know you have heard that protein is important, and it is, but it’s not super important if you aren’t balancing your meals with carbohydrates, fat, and fiber! If all you have for lunch is chicken and your blood sugars before dinner are ridiculous…something is wrong! Balance that chicken out with beans and a salad! Think protein/meat, carbohydrate/grain/beans, and vegetable (not corn).
  3. Watch what you are drinking. Just because you may have stopped drinking soda doesn’t mean that everything else you drink isn’t loaded with it. Juice, iced tea, coffee with flavored creamer, and specialty coffee drinks can have just as much sugar as soda.
  4. Eat every 3-4 hours. Think about your body like a car. It needs to be refueled. By you eating consistently you’re helping your body and your blood sugar. Meals and snacks are super important! Make sure your snacks are nourishing and not just a candy bar out of the vending machine or some stale chips you have in your pantry!
  5. If you do have a meal that has more carbohydrates than your body needs, don’t feel guilty just do better! Every meal, every snack is an opportunity to improve! Take it! Don’t think about starting on Monday or the New Year…do it now!

Remember to keep taking your medicine/insulin, check your blood sugars, and take care of yourself!

Diabetes and the Holidays

As a dietitian I can appreciate how difficult the holidays can be for someone with diabetes. Year round is challenging for those that struggle with blood sugar control, but when you are surrounded by pie, cookies, candy, cakes, carbs, carbs, carbs the holidays can be down right scary.

I have a few tips for those with diabetes and pre-diabetes for this time of year and I hope it helps you get through with level blood sugars and feeling empowered!

  1. Remember it’s not just sugar that increases your glucose. Carbohydrates in any shape or form raise your blood sugars. That is not necessarily a bad thing but the amount is important! Sure the sweets make your glucose go up but so do potatoes, pasta, rice, sweetened beverages, crackers, chips, pretzels and many other foods. Watch your portions.
  2. One cookie may be fine but 3 cookies could make your sugars sky rocket. Know your body and know your limits.
  3. Test, test, test, test, test. Ignorance is not bliss. Know your blood sugars!
  4. Take your medicine/insulin. Again, testing is key but so is being compliant on your medications. If your body needs help controlling blood sugars and your doctor has prescribed you a medication to lower them…take the meds your body needs!
  5. Pair with protein. A meal of cookies, cake, crackers, pie, and fruit punch may land you a trip to the hospital. Lower your portion sizes, pick and choose the carbohydrates you really want to eat, and then pair those carbohydrates with protein. Things like cheese, meats, eggs, and Greek yogurt are great sources of protein.
  6. Don’t waste carbohydrates or calories. If you pick something to eat at a holiday party and it doesn’t taste good Do. Not. Waste. Carbohydrates! Politely throw it away and get something else that you would enjoy.
  7. Alcohol is not a carbohydrate. Contrary to popular belief beer, wine, and liquor will not bring your blood sugars up. Although there are “carbohydrates” on the label alcohol technically digests like a fat so it won’t send your glucose sky high. If you pair alcohol with a sugary beverage then count on the sugary beverage to increase your blood sugars.
  8. Eat regularly. Even if you are going to a big holiday party in the evening, eat a regular breakfast, lunch, and snacks to keep your blood sugars under control.
  9. HbA1c’s don’t lie. Even if your next doctors appointment isn’t until February the HbA1c blood test will tell your doctor an average blood sugar over the last 3 months. He or she will know if the holiday season was tough on your blood sugars! It’s like Santa…it sees you when you’re eating, it knows when you don’t take your medications, so for goodness sake be careful! 🙂
  10. Why do you care what your blood sugars are during the holidays? Because every time your glucose goes too high it impacts your body in a big way. It affects your eyes, heart, kidneys, nerves, and brain especially. Keeping it under control will not only make your doctor happy but it will also make your body happy.

If you need extra help this holiday season go to see your dietitian. Make an appointment to get a game plan for Christmas parties, cookie exchanges, family gatherings, and keeping blood sugars controlled in your every day life. Having trouble finding a dietitian? Check with your local hospital or Find An Expert.