Maintain a healthy weight. Losing even a small amount of weight (5-10%) can significantly improve blood sugar control. Aim for gradual, sustainable weight loss through balanced nutrition and regular physical activity.
Prioritize fiber-rich foods. Include plenty of fruits, vegetables, and whole grains in your diet. Fiber helps slow down glucose absorption, preventing sharp spikes in blood sugar levels. Aim for at least 25-30 grams of fiber daily.
Choose lean protein sources. Opt for fish, poultry, beans, lentils, and tofu. Protein helps regulate blood sugar and keeps you feeling full, aiding weight management.
Limit saturated and trans fats. These fats negatively impact insulin sensitivity. Reduce your intake of red meat, processed foods, and fried foods.
Managing Carbohydrate Intake
Pay attention to carbohydrate portion sizes. Don’t eliminate carbs entirely, but focus on choosing complex carbohydrates over simple sugars. Spread your carbohydrate intake throughout the day to avoid large fluctuations in blood sugar.
Choose low-glycemic index (GI) foods. These foods release glucose into the bloodstream more slowly, preventing dramatic spikes. Examples include whole-wheat bread, oats, and most fruits and vegetables.
Physical Activity Recommendations
Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise. Include strength training exercises at least twice a week.
Find activities you enjoy. Consistency is key. Whether it’s brisk walking, swimming, cycling, or dancing, find activities you can stick with long-term.
Monitoring and Support
Regularly monitor your blood sugar levels. This allows you to track your progress and adjust your diet and exercise plan as needed. Your doctor can help you determine the best frequency for monitoring.
Consider working with a registered dietitian or certified diabetes educator. They can provide personalized guidance on creating a meal plan and developing healthy lifestyle habits tailored to your individual needs.
Sample Meal Plan Considerations
| Breakfast | Oatmeal with berries and nuts |
| Lunch | Salad with grilled chicken or fish and whole-wheat bread |
| Dinner | Lentil soup with a side of roasted vegetables |
Note:
This information is for general knowledge and does not constitute medical advice. Always consult your doctor or healthcare provider before making any changes to your diet or medication regimen.
