- Most diabetes can be managed if you can to keep your daily blood sugar levels within the following ranges:
- Fasting blood sugar at 80-120 mg/dl
- After meals at 180 mg/dl or less
- Bedtime at 100-140 mg/dl
- Different activities will affect your blood sugar:
- Physical activity
Physical Activity: Why is exercise important?
- Helps lower blood sugar (glucose)
- Reduces blood pressure
- Lowers cholesterol and triglycerides
- Assists in weight loss
- Reduces stress
- Strengthens bones
- Helps body use insulin more efficiently
- Helps prevent or delay diabetes complications
Traditional Native Foods and Healthy Diets
- The traditional diets used by our tribal ancestors have been found to be healthy and do not contribute to high blood sugar.
- Returning to a native diet would be ideal but many of the foods or food sources are not available and/or are too expensive,
«(insert a slide showing examples of some traditional food)»
Why was the Traditional Diet Healthy?
- Game meat eaten by the ancestors was low in fat
- Food preparation did not include frying or adding sugar
- Foods gathered like roots or berries were high in fiber and low in sugar
- There was no refined sugar or white flour
- Even cooking or gathering berries or nuts required physical exercise.
Why is Diet Important?
- Low fat, healthy meals are recommended for persons with diabetes, cancer, or heart disease
- Based on the needs of an individual
- Some may be encouraged to eat certain types of food
- Some are given helpful information on how to prepare food so its more healthy
- There are also recommendations on serving or portion sizes
- Healthy diets discourage certain unhealthy foods and beverages, such as sugared drinks or alcohol
The Food Exchange
- Because persons with diabetes often are taught how to exchange certain foods for another, this has become known as a special diabetes diet.
- But there is no special diabetes diet. The diet recommended is one that is healthy.
- Food exchanges help you juggle healthy combinations of carbohydrates (simple and complex), protein, and fats
Diabetes and Alcohol
- If your blood sugar is well-controlled and if you take proper precaution, it is possible to have alcohol once in a while.
- One drink per day for women
- One drink is:
- 12 ounces of regular beer (150 calories)
- 5 ounces of wine (100 calories)
- 1.5 ounces of 80-proof distilled spirits (100 calories)
Precautions When Drinking Alcohol
- Always eat something when you drink
- Check the alcohol level of your drink
- Account for any extra sugars added to the drink like fruit juices, soda, or mixes
- Watch out for signs of hypoglycemia
- confusion, rapid heart beat, cold sweats
- to confirm this, check your blood sugar
- to treat it, take glucose tablets or a snack high in sugar
- Before you go to bed after having a drink, eat a snack.
- Your blood sugar level can crash in the middle of the night
- To prevent this, you may want to set your alarm clock to wake you up so you can test your blood glucose and eat a snack if necessary
Why Does This Happen?
- When you drink alcohol, your liver stops making glucose while it removes the alcohol from your blood
- And it takes the body about 2 hours to remove one ounce of alcohol from your body
- This is enough time to cause insulin shock.