🧬 Understanding Macros in the Prism of Diabetes

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Understanding Macros in the Prism of Diabetes

Managing diabetes effectively goes beyond just checking blood sugar; it involves a balanced approach to eating—especially in how you manage macronutrients: carbohydrates, proteins, and fats.

Key Macronutrients and Their Impact

1. Carbohydrates: Directly impact blood glucose levels. The American Diabetes Association (ADA) recommends focusing on fiber-rich carbs like whole grains, fruits, and vegetables to help manage blood sugar. Monitoring your carb intake through carbohydrate counting and understanding the glycemic index (check the Must Know section of this newsletter)can keep levels within target ranges.

2. Proteins: Proteins are crucial for cell repair and don't significantly raise blood sugar, making them essential for satiety and weight management. Incorporate varied protein sources, emphasizing lean and plant-based options to reduce saturated fat intake.

3. Fats: Fats have little direct impact on blood sugar but can get into blood cells and block the entry of glucose into the cell. Opt for unsaturated fats found in nuts, seeds, and fish, and limit saturated fats to manage the risks.

Tips for Managing Macros

• Meal Planning: Utilize the plate method for balanced meals—half the plate filled with non-starchy vegetables, a quarter with high-quality carbohydrates, and a quarter with lean protein.

• Regular Monitoring: Track how different foods affect your blood sugar to make informed dietary choices.

Exercise's Role

Regular physical activity improves insulin sensitivity, reducing the amount of insulin needed to manage glucose levels. Both aerobic exercises and resistance training are beneficial.

How To Lower Your Cholesterol Intake

To effectively lower your cholesterol, it is important to know which foods are high in cholesterol. Here is a list of foods to limit or avoid as they typically contain high levels of cholesterol and unhealthy fats:

1. Red Meat: Limit high-fat cuts of beef, lamb, and pork. Choose lean cuts.

2. Full-Fat Dairy Products: Avoid full-fat milk, cream, cheese, butter, and ice cream. Opt for low-fat or fat-free dairy options instead.

3. Butter and Lard: These are high in saturated fats and cholesterol. Use healthier alternatives like olive oil or other vegetable oils.

4. Processed Meats: Sausages, hot dogs, and deli meats are high in cholesterol and saturated fats. Try to limit consumption or choose leaner, lower-sodium options.

5. Fast Food: Often high in trans fats and saturated fats, fast food can significantly increase cholesterol levels. Limit intake of burgers, fried chicken, and fries.

6. Baked Goods: Commercially baked products like cakes, cookies, and pastries often contain trans fats and saturated fats. Look for options made with healthy fats or bake at home using healthier substitutes.

7. Egg Yolks: While eggs are nutritious, the yolks are high in cholesterol. Consider using egg whites and egg substitutes for some of your needs.

8. Shellfish: Some types of shellfish, such as shrimp, can be high in cholesterol. However, they are lower in saturated fat and can be eaten in moderation.

9. Fried Foods: These foods absorb a lot of oil during cooking, contributing to high levels of unhealthy fats. Opt for baking, grilling, or steaming instead.

10. Fatty Snacks: Potato chips, crackers, and other snack foods can be high in cholesterol and trans fats, especially if they are made with hydrogenated oils.

Understanding Glycemic Index: The Key to Managing Blood Sugar

The Glycemic Index (GI) measures how quickly foods containing carbohydrates raise blood sugar levels after being consumed.

Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) set at a baseline of 100. Foods with a high GI (above 70) are digested and absorbed quickly, leading to a rapid spike in blood sugar. These include items like white bread, most white rice, and certain cereals.

On the other hand, low-GI foods (55 or less), such as whole oats, lentils, and most fruits, are processed more slowly, resulting in a gradual increase in blood sugar and insulin levels. Understanding the GI of foods can help you manage your blood sugar more effectively, aiding in better overall health management.

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Publisher: Ryan Engel

Editor: Michael Pender

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