Positive Changes to
Your Diabetes
Day
Frequent glucose testing with your FreeStyle Libre System can help you learn about your glucose levels in different situations and make the right choices. You need at least 80% of your scan data to get a clear view of your glucose levels.
This means scanning at least once every 8 hours to retrieve your complete glycaemic picture.
Within your FreeStyle LibreLink app, you can also add a note to the Log Book at the time of your glucose reading or within 15 minutes after your reading is taken. You can track food, insulin, exercise and any medication you take. In case you are using the FreeStyle LibreLink app, you can add notes at any time.
Diabetes management can seem complicated but don’t underestimate how well you are already doing and how much you can achieve with small changes to your focus and outlook, from small things like scanning more frequently throughout the day to larger things like taking up a sport, giving up smoking or shifting to healthier food options.
A healthy diet for someone with diabetes is the same as a healthy diet for anyone else.
Testing 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/
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