Special Series: Gaining Control of Your Diabetes Symptoms Through Nutrition – Post 1/4
How to Manage Your Diabetes Symptoms by Identifying the Foods Wreaking Havoc on Your Blood-Sugar
Plus, the #1 Simplest Way to Reduce Blood Sugar Spikes!
Making healthier food choices is the simplest way to manage the symptoms of diabetes and even begin to reverse its’ effects. Below, we are going to show you a simple three-step strategy which is the first phase in taking control over your diabetes.
Do you find yourself struggling to determine what foods are healthy and will best control your diabetes symptoms without giving up all of your favorite tastes?
This is a challenge that so many people who develop prediabetes or type 2 diabetes encounter.
Here at Smart Diabetes Solutions, we believe that food is one of life’s greatest pleasures and should be enjoyed! So, through this special series, we will show you how to make better food choices without giving up on flavor and your favorite foods.
In this special post, you are going to start gaining control over your health in the simplest way possible. This first phase involves identifying the foods that are causing spikes in your blood sugar and learning simple ways to reduce your intake without totally giving up the foods you love.
Step 1: Evaluate Your Current Diet
First, let’s find out if you are currently eating any foods that may be doing serious damage in contributing to your diabetes symptoms.
If you downloaded our “Can I Eat This?” Free eBook (click here to download it), you may already be familiar with this chart:
When you think about the foods you currently eat regularly:
- How many of them fall into the “Avoid” category in your eBook?
- What foods that fall into the “Avoid” or “Small Amounts” category are you eating in more than moderation
- How about “Enjoy in Moderation” (or “Enjoy Freely”, for low-carb vegetables)?
- How many of them fall into the “Enjoy in Small Amounts”
In this post, our goal is to look at the foods that fall into the “Avoid” category that you are currently enjoying in large amounts.
You don’t need to cut these foods out completely just yet… instead, we’re going to work on shifting them from “enjoying freely” to “enjoying in small amounts.”
Step 2: Easy ways to cut back on blood sugar-spiking liquids
The #1 simplest thing you can do to immediately improve your diabetes symptoms and reduce blood sugar spikes is to cut down on your high-sugar liquid intake.
Here are a couple questions to help you get a better understanding of how your current liquid intake may be seriously wreaking havoc on your body:
- On average, how many alcoholic beverages do you drink per day?
- On average, how many regular sodas do you drink per day?
- On average, how many juice drinks do you have per day?
I think you’ll feel shocked and amazed to find out what a major impact liquid has on your weight and health!
By simply making some different choices when it comes to the liquids you consume on a daily basis, you’ll immediately cut down on the amount of sugar you take in. This is the low-hanging fruit when it comes to weight loss; for many people, this one change results in better-managed blood sugar levels and dropping some very quick pounds.
A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily calories come from sugar-sweetened drinks.
The crazy part about that is that although liquids can provide for a large portion of our calorie intake, drinking these liquids usually doesn’t help us feel less hungry or consume less solid food throughout the day.
Now, try to determine what percentage of your daily intake is made up by liquid calories. See if you can lower your liquid consumed calories to around 15 percent or less of your total daily caloric intake by consuming less sugary drinks per day.
Like I said earlier, you don’t have to give up your favorite drinks entirely just yet! If you normally have two sodas with dinner, cut back to just one and then have a glass of water after.
If you normally drink a large glass of sugary orange juice for breakfast, try drinking a small glass instead.
It’s always best to swap these drinks for water, but here are some other options if you’re looking for some flavor:
- Water infused with lemon and fresh fruits
- Tea or coffee (unsweetened or with minimal sweetener)
Step 3: Easy ways to cut back on blood sugar-spiking foods
Next, what foods do you currently indulge in regularly that you can cut back on in order to improve your diet immediately?
Here are some of the major blood-sugar spiking foods that cutting back on will make a huge difference in your health:
- Baked goods (donuts, cookies, cake, etc.)
- Ice cream
- Sugary cereals
- Foods with white flour (bread, tortillas, pasta etc.)
A lot of these foods are staples of the American diet! But they are also seriously contributing to your condition.
Here’s some ways to cut back on these items in a way that doesn’t force you to stop enjoying them completely:
- Lower your consumption of high-sugar or high-carb foods by lowering your portion size
- If you are still hungry, add in a healthier option to compensate (perhaps add in some lean chicken to a pasta dish, for example)
- Replace the regular white wheat options with whole wheat
- Whole wheat takes longer to process in the body, so your blood sugar will stay more even over a longer period of time! Try swapping rolls, bread, tortillas, and pasta with good whole-wheat versions.
Thank you for following along with Part 1 on our special series!
In the comments below, let us know; do the ideas above sound like things you can easily implement into your current lifestyle right away? Which options will you commit to taking on this week?
Now, I know that the steps outlined above are very simple, but even implementing steps as small as these can help drastically steady your blood-sugar levels and contribute to healthy weight loss.
With these basics under your belt, there is still a lot more you can do to gain better control over your symptoms and potentially reverse your prediabetes or type 2 diabetes once and for all. Keep an eye on your email for the next post in this series…
But even more importantly, the Smart Diabetes Solutions team has put together the ultimate cookbook with all the recipes you need to manage your diabetes in the best way possible.
It’s called the Diabetic Budget Recipe Book, and if you have enjoyed what you’ve been reading the last two days, you may be the perfect fit for this.
If you’re looking to learn what it takes to reverse diabetes, as well as gain access to recipes of your favorite meals made diabetes-friendly, you can click here to learn what the Diabetic Budget Recipe Book can do for you.
Former registered nurse & co-founder of Smart Diabetes Solutions