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Diabetes and exercise |
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Everybody benefi ts from regular exercise. In diabetes, exercise helps insulin to work better, which in turn will improve your diabetes control. It can also help you
control your weight, lower your blood pressure, reduce your risk of heart disease
and help relieve stress. |
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What type of exercise should you do and for how long? |
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This depends on your level of fi tness and what you enjoy doing. Try walking,
swimming, dancing, water aerobics, walking on a treadmill, or exercising on a
stationary bike. You could also take the stairs instead of the lift, get up to change
the TV station instead of using the remote control, help out with the housework and
so on. |
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How much exercise do I need to do?
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Ideally, about 30 minutes every day. If this is not possible, then this time can be
divided into 3 x 10 minute sessions. |
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How intense does the exercise
need to be?
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You do not need to puff to gain
the benefi ts of exercise. Aim for
moderate intensity. This means
you should still be able to talk as
you exercise without becoming
breathless. |
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Choose the right kinds of foods for better diabetes control |
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Managing diabetes means keeping your blood glucose (sugar) levels in the target
range to reduce the risk of complications. An important part of diabetes management
is choosing the right kinds of foods for you.
These suggestions might aid in making the right food choices.
1) Total calories
Excess calorie intake will lead to weight problems, and majority of people with type
2 diabetes have weight issues. Reduce your caloric intake and exercise more.
2) Carbohydrates
In type 2 diabetes, the body’s cells do not accept glucose in the normal way so it
accumulates in the bloodstream. You can control your blood glucose levels with
careful carbohydrate choices.
3) Low glycemic-index (GI) foods
Some carbohydrate-rich foods are digested more slowly than others, and this
influences how quickly your blood glucose level rises. The GI of a particular food
is a value that shows how quickly that food is broken down, absorbed in the body,
and subsequently raises your blood sugar level.
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GI values are classified as follows: |
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People with diabetes need to choose foods with
low GI because there is slower elevation of blood
glucose. |
Class |
Value |
Low GI |
55 or less |
Medium GI |
56 to 69 |
High GI |
70 or more |
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4) Fiber-rich foods
Diabetics should take at least 20 grams of fiber
per day in their diet. Good sources of fiber
include fruits, vegetables, beans, seeds, nuts,
unprocessed grains and cereals. Beta-glucan,
a natural oat fiber, has been reported to lower
blood glucose and cholesterol levels. Next time,
when you go shopping, remember to look out for
oats.
5) Sweeteners
There are many choices of artifi cial sweeteners in the market. However, choose
one which you know is safe and reliable. Many low calorie products on the market
are sweetened with aspartame. You will come across them very easily when doing
your grocery shopping. Aspartame is bound to be in foods like fat-free yogurt,
drinkable yogurt, sugar-free yogurt, diet carbonated beverages, fl avored water
products, sugar-free beverage mixes, low calorie coffee creamers and sugar-free
gums, breath mints, and sugar-free hard candies. |
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Aspartame is a dipeptide made up of 2 amino acids called L-aspartic acid and the
methyl ester of L-phenylalanine.
Amino acids are the building blocks of proteins, just like what you would find in
milk, meat and fish. Since aspartame is very potent in sweetness, it is delivered in
a more consumer-friendly form by adding other commonly used food ingredients.
It may be a good idea for you to keep a
daily food journal, which can be helpful
to track what you eat and drink. This will
make it easier to manage your diabetes
and lose weight. This resource will also
help you keep accurate records on
blood glucose levels, exercise regimens,
medications and more! |
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Role of snacks in diabetes
management
Try to have three small meals, instead
of one or two large ones, so that your
food intake is spread out evenly, and you
can maintain more even blood glucose
levels.
Appropriately timed snacks will slowly provide energy. When choosing nutritious
and appropriate snacks, pay attention to whether they carry the following
characteristics:
• Clinically tested in people with diabetes,
• Fulfi ll international guidelines for people with diabetes,
• Enriched with fiber,
• Contains beta-glucan, a natural oat fiber, and
• Low in GI (ie, GI=55). |
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Special nutritional needs |
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As a diabetic, you will need a nutritionally complete supplement that is especially
formulated for people with diabetes.
Here are some suggestions to help you plan your daily menu:
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BREAKFAST (Choose a breakfast that will give you slow-release
energy)
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Choose one |
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1 slice whole-meal bread or
1/2 cup oatmeal porridge/
1/2 cup wholegrain cereal or
2/3 Chinese rice-bowl
clear soup
noodle or
1 medium hard boiled egg |
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1 cup barley drink
(without sugar)
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MORNING SNACK (Choose a snack that will sustain your blood
glucose level between meals without causing a steep rise. Be careful
of high-fat/fried snacks).
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Choose one |
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1 (Nutren Balance Bar) or
1/2 guava or
1 small banana |
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LUNCH (Choose a lunch that combines proteins, carbohydrates
and fresh vegetables for a balanced meal). |
Choose one |
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2/3 Chinese rice-bowl
basmati/brown rice or
2/3 Chinese rice-bowl
noodle or
2/3 piece thosai/chapatti
and 3/4 piece (90 grams)
tofu dish or
curry (take less gravy, use less coconut
milk) 1/3 cup lentil curry, 1/3 cup vegetable curry, 1/2 piece fish curry |
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1/2 cup stir-fried
non-starchy
vegetables salad
(yam won sen,
laab gai) clear
soup
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AFTERNOON SNACK |
Choose one |
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1 (Nutren Balance Bar) or
1 cup milk tea (low sugar) or
1 cup red/green bean soup
(less
sugar) or
1 mini savory bun 1 small piece
savory non-fried local delicacy (savory dumplings, popiah - non-fried spring roll) |
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DINNER (Choose a combination of proteins and carbohydrates.
If you are having dessert, choose fruit or an artificially sweetened
dish). |
Choose one |
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2/3 Chinese bowl
basmati/brown rice |
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1 tablespoon sambal, 1/2 cup
stir-fried non-starchy vegetable or
vegetable curry and 1/3 cup stewed
pot (add beans and use lean meat) or
1/2 piece sweet-and-sour dish (less
gravy) or
steamed fish or grilled fish and
soup (herbal soup,
rasam)
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BEDTIME SNACK |
Choose one |
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1 slice papaya or
8 pieces (choose one) of langsat,
grapes or longan |
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Important tip to note:
Choosing foods or products that are especially formulated for diabetics and are
great-tasting will not only allow one to enjoy and appreciate life more, but will
also enhance compliance to nutritional recommendations.
For more information on diabetes, you can visit the National Diabetes
Institute's (NADI) website at www.nadidiabetes.com.my or email them at
nadi@nadidiabetes.com.my
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Q & A: Diabetes facts at your fingertips |
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Q: What causes type 1 diabetes and what is the age group of people
affected by it?
A: Type 1 diabetes occurs when the pancreas gland no longer produces enough
insulin to convert glucose into energy. It is normally diagnosed during
childhood or young adulthood, but it can occur at any age.
Q: What causes type 2 diabetes?
A: Type 2 diabetes occurs when the pancreas is not producing effective insulin.
Type diabetes is promoted by an unhealthy lifestyle, such as an unhealthy diet
and lack of exercise contributing to obesity.
Q: Can you catch diabetes from other people?
A: No. Diabetes is not contagious.
Q: Can anything be done to lower the chances of getting type 2
diabetes?
A: Yes. Research shows that by eating healthy foods and regularly exercising -
that is, leading a healthy lifestyle—type 2 diabetes can be delayed and even
prevented.
Q: Can type 2 diabetes be cured?
A: As yet, there is no cure for type 2 diabetes.
Q: Who usually gets type 2 diabetes?
A: Type 2 diabetes is usually diagnosed in adults over the
age of 50 but is increasingly occurring at a younger age.
Q: What are the risk factors for type 2 diabetes?
A: Type 2 diabetes is most likely to occur if you:
• Are over 45 years old and have high blood pressure;
• Are over 45 years old and overweight;
• Are over 45 years old and have one or more family members with diabetes;
• Have heart disease or have had a heart attack;
• Have had high blood sugar levels during pregnancy (gestational diabetes);
• Have had a borderline high blood sugar test;
• Have polycystic ovary syndrome and are overweight.
Q: Can diabetes cause long-term damage?
A: Yes. Untreated or poorly managed diabetes can lead to a number of
complications: eye problems; artery damage that increases the risk of a heart
attack or a stroke; kidney damage; impotence in men; pregnancy
complications; and nerve damage in the toes and feet which increases the risk
of amputation. |
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