With the note function, you get a better understanding of your sugar levels related to food and activities
Positive Changes to
Your Diabetes
Day
With the note function, you get a better understanding of your sugar levels related to food and activities
A healthy diet for someone with diabetes is the same as a healthy diet for anyone else.
Checking glucose levels before and after meals is a good way to assess how much carbohydrate your body can adequately cope with.
Simple carbohydrates
Simple carbohydrates are called simple sugars. Sugars are found in a variety of natural food sources including fruit, vegetables and milk, and give food a sweet taste. But they also raise blood glucose levels quickly1.
Complex carbohydrates
When dietitians and nutritionists advise having complex carbohydrates, however, they are usually referring to whole grain foods and starchy vegetables which are more slowly absorbed1.
It is recommended to eat five different portions of fruit and vegetables every day.
Try to spread your intake of fruit out over the day to avoid any sudden rises in your glucose levels.
Eat a variety of proteins and choose low fat options whenever you can, for instance: Chicken without the skin.
Try to cut down on red and processed meat to maintain a healthy diet.
Dairy products such as yoghurt and milk contain calcium, needed for healthy bones and teeth. Adults should look for the low-fat versions.
Don’t cut out fats completely, but reduce your intake right down. Use herbs for extra flavour rather than salt.
Cut down on sugar where you can. You might try some of the intense sweeteners instead.
If you are taking insulin, your glucose levels should be checked from 6-10 times a day3.
You are encouraged to exercise regularly for better glucose control and to reduce the risk of long-term complications and cardiovascular diseases.
A little extra activity can have a lot of benefits, such as improving insulin sensitivity, improving your feeling of wellbeing, controlling your weight, reducing risks of cancer and heart problems and helping strengthen bones as well as muscles4.
Research has shown that you need to be in the range of 90–144 mg/dL to increase performance during exercise. If you go low during exercise it will affect your body which is an understandable worry. But exercising with high glucose levels will also affect your body and lead to issues like dehydration, tiredness, and reduce your agility.
Exercising with your levels in the suggested ranges will allow your body to burn more fat during exercise, but be aware that if exercising with high glucose levels, you need to drink more and keep hydrated.
Protein is important for building muscle, adapting to training, recovering after training, weight loss and when recovering from an injury.
1. Diabetes.co.uk. (2019). Simple vs Complex Carbohydrates – Difference Between Simple Sugars and Starches. https://www.diabetes.co.uk/nutrition/simple- carbs-vs-complex-carbs.html
2. NHS 2019, The Eatwell Guide. https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
3. American Diabetes Association. Standards of medical care in diabetes—2020. Diabetes Care. 2020;43(1):S77-S88.
4. Public Health England 2016, Guidance: Getting every adult active every day https://www.gov.uk/government/publications/health-matters-getting-every -adult -active-every-day/health-matters-getting-every-adult-active-every-day#the-benefits-of-physical-activity/
5. Diabetes UK 2019, Sports Nutrition and Type 1 diabetes, https://www.diabetes.org.uk/guide-to- diabetes/enjoy-food/eating-with-diabetes/out-and-about/sports-nutrition-and-type-1-diabetes/.
6. Hypoglycemia (Low blood glucose). American Diabetes Association. http://www.diabetes.org /living-with-diabetes/treatment-and-care/blood-glucose-control/hypoglycemia-low-blood.html.
7. Diabetes UK 2019, Walking with diabetes, https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise/walking-with-diabetes/
8. Finger pricks are required if glucose readings do not match symptoms or expectations.
– Images are for illustrative purposes only. Not real patient or Health Care Professional.
– Simulated data for illustrative purposes only. Not real patient or data.
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