Don’t eat fruit. Don’t eat meat. Don’t eat sugar. Eat before exercising. Exercise while fasting. Don’t eat after 7 PM.
If you read books by the popular health gurus or look at Facebook posts you can get completely confused by all the conflicting advice offered for diabetics. What is the best way for a diabetic to control their blood sugar?
Get To And Maintain A Healthy Weight
The most important thing to do to get blood sugar under control is to achieve and maintain a healthy weight. Just that one thing will get most of our diabetics to good blood sugar control, even without medication.
It isn’t even all that critical to get to a “normal” weight for blood sugar to improve. Even losing just 5% of body fat (10 pounds for those starting at 200 pounds) has been shown to improve glycemic control.
I have a lot of patients who ask me what they SHOULD weigh. I tell them I’m not sure, but let’s start with 5 pounds. The same skills that get rid of the first 5 pounds will get rid of the first 100 pounds, you just have to stick with it!
For those who are looking for a healthy, effective, simple weight loss program, I always recommend the Shaklee 180 program. If you’re interested in more information, please click this link to check it out. If you like to watch videos, here’s one on my YouTube channel that’s very informative.
Eat Real Food
A lot of people are afraid of eating carbohydrates. So many people want to eat Paleo, keto, low-carb… The list goes on! There are a lot of problems with trying so desperately to avoid carbs that you swing the pendulum WAY in the other direction and eat more meat and dairy. Any diet that gets you to avoid eating processed food is a step in the right direction, but plant foods are much healthier than animal based foods.
The only diet that has been shown to improve health in diabetics (blood sugar control AND heart and vascular health) is the plant-based diet. That means fruits and veggies, root vegetables, beans, nuts, seeds and whole unprocessed grains.
I always laugh when keto and Paleo people try to say fruit is unhealthy. Come on, now. Anyone who tells you steak, bacon, sausage and cheese are healthy but apples will make you fat is either misinformed or outright lying to you!
A word on sweeteners. Be aware that artificial sweeteners are not a good choice, and all sweeteners that contain calories are pretty much the same. For instance, high-fructose corn syrup, table sugar, agave syrup and honey all impact the body about the same. You should reduce ALL of them, and avoid artificial sweeteners altogether.
There are a few nutrients that are helpful for maintaining blood sugar control. For instance, chromium supplementation is well-known for helping to improve glycemic control. In fact, there was a smallish study published out of Iran that found about 1/3 of diabetics actually have deficiencies in chromium. (I think I might have to start testing my patients and prescribing a supplement!)
Other nutrients are helpful for diabetics, like vanadium and zinc. The amino acid taurine also is protective and improves blood sugar control. Magnesium is important for everybody but especially those with diabetes, high blood pressure, and increased cardiovascular risk.
Shaklee’s Glucose Regulation Complex is based on solid scientific research and formulated to promote healthy blood sugar levels. If you’re interested, you can check this link to learn more about it.
Diabetes is getting more and more prevalent. Two-thirds of Americans are overweight or obese, which seriously increases their risk of diabetes. Losing weight, eating real food and smart supplementation are things you can do to improve blood sugar control.
QUESTION: Are you diabetic? What do you find helpful in controlling your blood sugar?