Do you think you’ve cracked the “Living with diabetes” code by just increasing a unit of insulin after each extra cupcake you eat? Well, you’re wrong. Living with diabetes is challenging, but having a regular meal plan can make a huge difference. Today, Terah will give you 7 simple tips on creating a meal plan which will help you avoid blood sugar spikes and lows.

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Tip #1: Clear your concepts. Just skipping your favorite dessert or sugar in your coffee won’t do the trick. Surprisingly, sugar is in many more foods than you may think. For example, white rice or bread. Simple carbs in these refined foods are also called sugars, and they can increase your blood sugar just like any other dessert. And not only that, even fats can spike your blood sugar levels!

Tip#2: Put your routine on a schedule. Before planning your individual meals, you need to build a scheduled routine. Skipping meals and then overindulging can lead to sugar spikes and drops. This may also mess with your diabetes medication. For example, taking metformin without eating first can upset your stomach and lead to diarrhea. So, set a time for your breakfast, lunch, dinner, and snacks in-between, and stick to that every day.

Tip #3: Keep your total calories in check. To prevent blood sugar fluctuation, you also need to calculate your total calories. The more calories you consume, the higher your blood sugar will be. Too much food, even if it’s healthy, can cause a glucose spike. Your ideal caloric intake depends on your weight, height, and physical activity. But as a general rule of thumb, it is safe to limit your calories to 1500–1800 a day.

Tip #4: Always count your carbs. Carb counting is an effective way to manage your blood sugar. This habit will also help your doctor set an effective dosage of your diabetes medication. What you need to do is simply count the carbs in each meal by reading the nutrition labels or using a carb-counting app. You can even set your insulin dosage with carb counting.

Tip #5: Consume more fiber. Even if you limit your carb intake, it’s still important to consume high-fiber foods, such as lentils, barley, whole grain bread, vegetables, or fruits. High-fiber foods tend to be filling, and most have a low glycemic index. It means they can help manage your appetite and will have less of an effect on your blood glucose levels than other food options. The American Diabetes Association recommends that people over the age of 18 get 22–35 grams of fiber each day.

Tip #6: Avoid processed food. If you are a “to-go” or “fast food meal” kind of person, it’s time you change that. Processed foods are usually high in sugars and salt. As you already know, sugar rapidly increases your blood sugar. Salt may not increase your blood glucose directly, but it increases your blood pressure.

Tip #7: Use the plate method. A relatively easy way to manage your blood sugar is to follow The Plate Method. By using this specific method, you can create meals with a healthy balance of vegetables, protein, and carbs.


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00 Intro
35 Clear Your Concepts
1:13 Put Your Routine on a Schedule
1:41 Keep Your Total Calories in Check
2:14 Always Count Your Carbs
3:11 Consume More Fiber
3:52 Avoid Processed Food
4:18 Use The Plate Method

Klinio channel creates reliable, fact-based, entertaining videos about diabetes mellitus and diabetes management. Here you will find useful tips and tricks, diet and nutrition advices, no-equipment workouts, the latest research, and healthy yet tasty recipes. Let’s make your diabetes journey easier!

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** The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional**

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