ENDOCRINOLOGY We’ve all heard of type 2 diabetes. It’s when blood sugar levels rise because our body can’t properly process sugars in the food we eat. Before type 2 diabetes, there’s usually prediabetes. Your body’s cells become less sensitive to insulin, the blood-sugar processing hormone made by your pancreas. Did you know: 1 ) About 1 in 3 U.S. adults has prediabetes. That’s more than 84 million people ages 18 and older. 2 ) Prediabetes usually has no symptoms. You’ll need a blood test to know for sure. 3 ) Being diagnosed with prediabetes doesn’t mean that you’ll definitely develop type 2 diabetes, particularly if you change your lifestyle. A diabetes diagnosis o ften leads to lifestyle changes, including paying closer attention to what you eat. Tracking the carbohydrates (carbs) in foods can help you manage blood sugar levels to help you stay healthy. Carb counting 101 You can count the grams of carbohydrates in your foods and drinks to improve blood sugar control when taking oral medications. Paying special attention to foods containing carbs is an important tool. Carb-containing foods include: » Grains, such as bread, pasta and cereals. » Fruits. » Starchy vegetables, such as potatoes, corn, beans and peas. » Dairy products, such as milk and yogurt. » Sweets, such as cookies and cake. » Beans. The total amount of carbs you can consume to stay within your target blood sugar range depends on your age, weight and exercise level. How to count carbs One way to count carbs is the Diabetes Plate Method. Using a dinner plate, put non-starchy vegetables, such as broccoli, greens, tomatoes and carrots, on half the plate; meat or another protein on one-fourth of the plate; and a grain or starch, such as corn and peas, on the last fourth. Team up with experts Don’t be afraid to ask your doctor for help, which may Carb counting for diabetes 7about prediabetes FACTS 12 VITALITY Fall 2023 7 ) Exercise makes your cells more sensitive to insulin. That lowers blood sugar levels and helps to reverse prediabetes. Aim for 150 minutes of moderate exercise each week. 4 ) Prediabetes can be reversed by eating healthy foods, getting moderate exercise regularly and taking your medication properly. 5 ) A healthy meal plan for people with prediabetes and diabetes includes plenty of non-starchy vegetables, limited added sugars, whole-grain foods instead of refined grains and whole foods instead of highly processed foods. 6 ) Sugary drinks have been linked to type 2 diabetes. A 12-ounce can of regular soda has the equivalent of 10 teaspoons of sugar. Cut back on these beverages to lower your blood sugar levels.
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