What is Diabetes?
When we eat, some of the food is broken down into 'glucose' and becomes blood sugar. Insulin, a hormone made by the pancreas, helps the blood sugar move into the cells of the body where it is used as energy. When you have diabetes you either don't have enough insulin or the insulin does not work properly and too much of the blood sugar stays in the blood causing "high blood sugars".
What are the types of Diabetes?
Type 1
Type 2
- The body doesn't make enough insulin and/or use the insulin properly
- Can be diagnosed at any age
- Type 2 diabetes can be controlled with a balanced diet and exercise and may require pills or insulin
Managing Diabetes
Eating healthy, keeping active and losing excess weight will improve blood sugars, blood pressure, and blood cholesterol. By making healthy lifestyle changes and taking the medications your doctor prescribes, you can delay or prevent many of the serious long-term complications of diabetes.
A healthy lifestyle can be achieved by following Canada's Food Guide to Healthy Eating
- Enjoy a variety of foods from all four food groups. These include:
- 5 to 12 servings of Grain Products daily
- 5 to 10 servings of Vegetables and Fruit daily
- 2 to 4 servings of Milk Products daily
- 2 to 3 servings of Meat and Alternatives daily
- Emphasize cereals, breads, other whole grain products, vegetables and fruits.
- Choose low-fat dairy products, lean meats and foods prepared with little or no fat.
- Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
- Limit salt, alcohol and caffeine.
In addition, you should:
- Distribute food throughout the day by eating 3 balanced meals and including healthy snacks. A balanced meal has at least 3 out of the 4 food groups from Canada's Food Guide to Healthy Eating.
- If you are overweight, adjust your portion sizes to promote a weight loss of 1 to 2 pounds in a week. Also, ask your doctor about guidelines to start moderate physical activity.
- Limit sugar and sweet foods.
- If you smoke, quit.
Healthy eating tips
Spread carbohydrates over the day
A variety of carbohydrate foods need to be eaten daily to get enough calories (energy), fibre, vitamins, and minerals. Carbohydrate foods include grains (starches), beans, lentils, fruits, vegetables, milk, yogurt, and sugar (for example molasses, honey, and table sugar).
Carbohydrate foods have the most significant effect on raising blood sugar. Since these foods raise blood sugar it is important to spread them over the day into small meals and snacks.
- Eat three meals a day about 4 to 6 hours apart.
- If your meals are more than 4 hours apart, have a snack between them.
Eat more fibre
Fibre is found in cereals, breads and other whole grains, vegetables and fruit, beans and lentils. Fibre improves blood sugars, bowel health and levels of fat in your blood.
The average woman needs about 25 g of fibre daily and the average man needs about 38 g of fibre daily, (14 g per 1000 calories). Most Canadians only eat half of this amount. Remember to drink plenty of fluids, especially water when increasing fibre intake.
Tips to increase your fibre intake
- choose whole grain products such as brown rice and whole wheat pasta
- choose a minimum of 5 servings of vegetables and fruit each day
- choose high fibre cereals with at least 4 grams of fibre per serving
- sprinkle bran or Bran Buds® on cereal or in yogurt
- choose barley, dried peas, beans and lentils often and use them in soups and casseroles
Use sugar in moderation
- limit sugar, sweetened beverages, fruit juice, desserts, candy, syrup, jam and honey
Limit caffeine intake
- limit caffeinated beverages such as diet colas, coffee and tea to 3 to 4 cups (750 mL to 1 L) per day.
Choose healthier fats in place of saturated and trans fats
Saturated fat is found in animal foods such as meat and milk products as well as coconut and palm oil.
Trans fat is hydrogenated or partially hydrogenated oil. It is found in deep fried foods such as French fries, vegetable oil shortening, doughnuts and other commercial baked goods.
Note: Both saturated and trans fat raise blood cholesterol levels.
Tips to increase your use of healthy fat
- use oils high in monounsaturated fat, such as canola, olive and peanut oil
- use non-hydrogenated margarine
- avoid buying foods that list "hydrogenated oil and/or vegetable oil shortening" as an ingredient
Use these ideas to cut back on fat
- choose skim or 1% milk and yogurt
- use cheese with less than 20% milk fat (M.F.)
- choose lean meats and trim off visible fat and choose poultry with the skin removed
- choose lean non-processed deli meats such as turkey, chicken breast and roast beef
- eat smaller portions of meat, fish or poultry (a 3 oz portion is the size of a deck of cards)
- use more beans and lentils in place of meat
- limit fats that you add to food or use in cooking such as butter, margarine, oil, salad dressing and mayonnaise
Limit salt intake
- use herbs and spices for flavoring instead of salt
- add less salt when cooking and at the table
- eat less canned, processed and packaged foods
Limit alcohol intake
- Limit alcohol to no more than 1-2 drinks per day (less than 14 drinks per week for men and less than 9 drinks per week for women)
Portion sizes
Choosing smaller portions of your food will help you lose weight and improve your blood sugars. For portion sizes of some common foods see Canada's Food Guide to Healthy Eating. Some handy ways to measure your food are:
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Spreading food throughout the day by eating 3 smaller meals and 2 to 3 snacks at regular times will help prevent your blood sugar from going too high.
- Eating smaller portion sizes will help you to reach or stay at a healthy weight.
- Eating high fibre foods will help lower blood sugar and blood cholesterol levels.
- Limiting high fat foods will help to manage your weight, blood sugar, and blood cholesterol.
- Limiting sweet foods like sugar, regular pop, desserts, candy, jam and honey will help keep blood sugar levels in your target range.
- Drinking water to quench your thirst instead of regular pop or fruit juice will help lower your blood sugars.
Physical activity
Everyone can be physically active. Physical activity helps to:
- promote weight loss and maintenance
- lower blood sugars and decreases insulin resistance
- lower blood fat levels (cholesterol and triglycerides)
- control blood pressure
- maintain healthy muscles, bones and joints
- relieve anxiety and depression
Adults with diabetes are advised to do 2 types of activity to keep their body healthy: endurance activities and strength activities.
Endurance activities are activities that increase your heart rate and may make you breathe a little heavier such as brisk walking, swimming, dancing, raking leaves, and biking. These need to be done at least 10 minutes at a time, for a total of 30 to 60 minutes on most days of the week.
Strength activities use your muscles to move a weight or lift or push something heavy such as weight lifting or using weight machines. These should be done at least 3 times per week, with a one day break in between each session.
Who has the time?
All you need to start is 10 minutes a day. Try the tips below to slowly increase your activity level.
- Go for a 10 minute walk after meals.
- Take the stairs instead of the elevator.
- Make time for a new activity by watching less TV. Try walking, biking, skating or swimming.
- Take an exercise class like yoga, dancing or aquasize.
- Use a pedometer to count your steps. Try to add about 2000 steps each week.
Note: Before you start a new physical activity program discuss with your doctor the types of activity you would like to begin to make sure they are safe for you.
Note: If on diabetes medications, physical activity may cause a low blood sugar. Ask your doctor, diabetes nurse or dietitian how to prevent a low blood sugar with physical activity.
Sample meal plan
This is a sample meal plan to show you how to apply Canada's Food Guide to Healthy Eating. It is about 1800 calories. The amount you eat may be smaller or larger depending on your activity level and whether you want to change your weight.
Breakfast
2 slices whole wheat toast
1 tsp (5 mL) non-hydrogenated margarine
1 tsp (5 mL) light jam
1 cup (250 mL) skim or 1% milk
1 boiled egg
Coffee or tea
Morning Snack
1 small banana
Lunch
2 slices whole wheat bread
2 tsp (10 mL) non-hydrogenated margarine
2 oz (60 g) chicken (2 thin slices)
Lettuce/tomato slices
Mustard
¾ cup (200 mL) orange juice
½ cup (125 mL) flavoured yogurt
Water or tea or coffee
Afternoon Snack
1 apple OR 3 graham wafers
Diet pop
Supper
1 cup (250 mL) potato
1 cup (250 mL) carrots
3 oz (90 g) roast beef with fat cut off
2 Tbsp (30 mL) gravy
Green salad
2 Tbsp (30 mL) light salad dressing
1/2 cup (125 mL) canned or fresh fruit, unsweetened
Water or tea or coffee
Evening Snack
1 cup (250 mL) high fibre cereal
1 cup (250 mL) skim or 1% milk
Healthy snack ideas
The following examples are shown as 1 serving and have approximately 15 grams of carbohydrate.
Grain Products
- 2 to 3 low fat crackers like melba toast, Ryvita® or Stoned Wheat Thins®
- 1 slice of whole grain bread
- 3 low-fat cookies, like arrowroots or graham wafers
- ½ cup (125 mL) of a high fibre cereal
- 1 small low fat muffin
- 1 low-fat granola bar
Vegetables and Fruit
- 1 piece of fresh fruit
- 1 cup carrot sticks
- ½ cup (125 mL) unsweetened canned fruit
- ½ cup (125 mL) unsweetened applesauce
- 2 dried apricots or prunes
Milk products
- 1 cup (250 mL) milk (skim or 1%)
- ½ cup (125 mL) sweetened yogurt or ¾ cup (200 mL) yogurt with aspartame or sucralose
- ½ cup (125 mL) low fat pudding
For more information on managing diabetes, talk to a registered dietitian, community health nutritionist, nurse or doctor. The Canadian Diabetes Association can provide information on living with diabetes.
To register yourself in diabetes education classes in the Capital Health Region, call (780) 401- 2651.
To find out more information on diabetes go to www.diabetes.ca
Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)
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