Diet and exercise are key components of a successful strategy to avoid or manage diabetes. Studies show that diet and exercise can sharply lower the likelihood of diabetes, even in people at high risk of developing it.
Food and blood sugar.
Eating healthy is the bedrock of living healthy with or without diabetes. It’s important to know how food affect diabetes particularly how much you should eat and the combinations of food types you need to eat.
Eat superfoods that’s good for your body
- Fats: Heart healthy fats, such as olive oil, nuts and seeds, salmon, and avocado.
- Whole Foods: whole grains, fresh fruits and vegetables, and legumes.
- Non-starchy vegetables: broccoli, spinach, cucumbers, mushrooms, and peppers.
- Protein-rich foods: black beans, black-eyed peas, poultry (chicken or turkey) without the skin, and fish.
Limits food such as
- Starchy vegetables: potatoes, corn, carrots, and green peas.
- Fried foods and those high in saturated fat and trans fat: butter, poultry skin, and many fast foods like French fries.
- Foods that are high in salt (sodium): sweets, and drinks that have added sugar.
- Drink water instead and consider using sugar substitutes to sweeten coffee or tea.
- Processed foods: cookies, potato chips, breakfast cereals, and meat products like bacon and ham
Exercise and blood sugar
According to America Heart Association, most adults need at least 150 minutes a week of moderate aerobic physical activity or 75 minutes of vigorous aerobic activity, or a combination of both.
Moderate aerobic exercise elevates your heart rate, so if it’s possible for you, make sure those powerwalks are brisk!
Aerobic exercise can be achieved through brisk walking, running, swimming, dancing, tennis, basketball, and more.
Strength training, sometimes called resistance training, focuses more on building or maintaining muscle and can be achieved through body weight exercises or weights.
Talk to your doctor, nurse or registered dietician to help create a healthy meal plans and also commit to your exercise journey.
To consult an endocrinologist, or certified diet and nutritionist call our patient coordinator, Ms. Nkechi on +234 817 365 1737 or fill any of the contact forms on our website.