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My sugars acting up
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<blockquote data-quote="DiabeticZoe" data-source="post: 2327593" data-attributes="member: 532753"><p>First of all, do not worry too much - it is manageable. Some time ago I found this article about best food options during gestational: </p><p></p><p>You should include enough complex carbs, a moderate amount of protein and fat in your diet. But most importantly, you should avoid consuming too many simple carbs - sugars.</p><p></p><p>Complex carbs also called polysaccharides. Complex carbohydrates include starch, which is found in whole grains, legumes, and vegetables as well as dietary fiber, which is found in brown rice, fruits, and of course, legumes and vegetables.</p><p></p><p>Since carbohydrates are the main source of energy, contrary to popular dietary myths, you don’t have to avoid them as much as you think you have to. In fact, carbohydrates should make up 50% of your diet.</p><p></p><p>Simple carbs, or monosaccharides, however, should be avoided. Simple carbs include sucrose (most of which comes from refined sugar), fructose in fruits and lactose in dairy products. The last two are okay to consume in moderate amounts, however, refined sugars are better to avoid.</p><p></p><p>Generally, you should reach for 6-8 servings of carbs per day. One serving equals 1 slice of bread / ½ cup of cooked rice / 1 english muffin.</p><p></p><p>DIETARY GUIDELINES FOR GESTATIONAL DIABETES</p><p></p><p><strong>Eat good nutritious breakfast</strong></p><p></p><p>Eating nutritious breakfast will help to balance your morning glycemia (concentration of sugar or glucose in the blood). Porridge is a perfect option for breakfast as it contains complex carbs. The body digests and absorbs energy from them gradually, meaning your blood sugar levels won’t spike and you’ll feel energized for longer.</p><p></p><p>Other whole-grain products (such as dark/rye bread) and protein products such as poultry, eggs, low-fat yogurt are also a good option.</p><p></p><p><strong>Eat regularly</strong></p><p></p><p>This is very important to avoid sugar/food cravings. Try eating every 3 hours.</p><p></p><p>Also, be smart about the carb distribution. You might want to eat more carbs during the first part of the day when you need more energy and chose protein and veggies in the evening. Also, try to eat the same amount of carbohydrates, protein, and fat every day. This will help to keep your blood sugar levels stable.</p><p></p><p><strong>Pay attention to the Glycemic Index</strong></p><p></p><p>GI is a number that shows foods ability to spike your blood sugar levels two hours after consumption. 100 is equivalent to pure glucose. Foods that have GI under 55 are considered a better option for diabetics.</p><p></p><p>Foods with a low GI (>55) include: minimally processed grains, whole grain pasta, lentils, most fruit, vegetables, beans, low-fat dairy foods, and nuts.</p><p></p><p>Foods with medium GI (56-69) include: white rice, couscous, corn, sweet potatoes, breakfast cereals.</p><p></p><p>Foods with high GI (70-100) include: potatoes, white bread, white (short-grain) rice, sugary junk food.</p><p></p><p>Needless to say, you should reach for the lower GI foods. Just switching white rice to brown or regular potatoes to sweet ones can make a huge difference.</p><p></p><p>Also, it’s really important how the food is prepared.</p><p></p><p>Potato is a really good example of how the cooking method can alter the glycemic index. Boiled potatoes have GI of 59, while mashed or instant potatoes have GI as high as 82.</p><p></p><p><strong>Avoid consuming sugar</strong></p><p></p><p>Sugary junk food, pastries, chocolate, candy, and sodas are a big no. It makes your sugar levels spike and doesn’t leave you satiated for long. So don’t forget to always check food labels to see what part of carbs are sugar.</p><p></p><p><strong>Don’t forget the dietary fiber</strong></p><p></p><p>Choose foods high in dietary fiber. These include whole grains (oats, buckwheat) fruit (apples, bananas, oranges, strawberries), and especially vegetables (beans, peas, broccoli, brussels sprouts). Eating fiber daily will smooth your digestive process.</p><p></p><p><strong>Eat enough vegetables</strong></p><p></p><p>Low carb veggies, such as greens, carrots, tomatoes, zucchini, peppers, and mushrooms are a perfect source of fiber and nutrients. You should reach for consuming at least 500 grams of veggies daily. Eating veggies with every meal of yours will help you feel satiated for longer and will reduce food cravings.</p><p></p><p><strong>Drink more water</strong></p><p></p><p>The importance of drinking water is stressed so much, but still often forgotten. Drink at least ten 8-ounce cups of water each day. Don’t worry if you feel like you need a little more or less, as every woman’s needs differ. Also, feel free to drink sugarless tea with lemon and moderate amounts of juice mixed with water.</p><p></p><p><strong>Exclude saturated fat</strong></p><p></p><p>Reduce your fat intake, especially saturated fat. Change the butter to vegetable oil, separate visible fat from meat and try to cook the dishes using as little oil as possible. However, feel free to include the good fats into your diet, such as avocados. eggs, fatty fish, nuts, and seeds.</p><p></p><p><strong>Include exercise</strong></p><p></p><p>Well, this one is not really about the diet. But it’s still as important. Contrary to what some pregnant women think (or in often cases, to what people surrounding them think), exercising is by no means forbidden.</p><p></p><p>It is, in fact, recommended. The exercise can be as light as taking a 20-minute walk after a meal. It will already do wonders in helping you balance your sugar levels.</p><p></p><p><strong>Eat:</strong></p><p></p><ul> <li data-xf-list-type="ul">lean meat (beef, chicken, turkey)</li> <li data-xf-list-type="ul">fish</li> <li data-xf-list-type="ul">seafood</li> <li data-xf-list-type="ul">beans</li> <li data-xf-list-type="ul">cheese</li> <li data-xf-list-type="ul">eggs</li> <li data-xf-list-type="ul">vegetables</li> <li data-xf-list-type="ul">moderate amounts of fruit (citrus fruits, such as oranges, grapefruits, and tangerines should be your go-to)</li> <li data-xf-list-type="ul">nuts</li> <li data-xf-list-type="ul">tofu</li> <li data-xf-list-type="ul">greek yogurt</li> </ul><p><strong>Skip</strong> (or consume in very limited amounts):</p><p></p><ul> <li data-xf-list-type="ul">french-fries</li> <li data-xf-list-type="ul">potatoes</li> <li data-xf-list-type="ul">pasta (whole grain is fine)</li> <li data-xf-list-type="ul">white rice</li> <li data-xf-list-type="ul">white bread</li> <li data-xf-list-type="ul">pastry</li> <li data-xf-list-type="ul">fruit juice</li> <li data-xf-list-type="ul">cookies</li> <li data-xf-list-type="ul">corn</li> <li data-xf-list-type="ul">sweetened yogurt</li> <li data-xf-list-type="ul">candy</li> <li data-xf-list-type="ul">soda</li> </ul><p></p><p>Hope this is helpful!</p></blockquote><p></p>
[QUOTE="DiabeticZoe, post: 2327593, member: 532753"] First of all, do not worry too much - it is manageable. Some time ago I found this article about best food options during gestational: You should include enough complex carbs, a moderate amount of protein and fat in your diet. But most importantly, you should avoid consuming too many simple carbs - sugars. Complex carbs also called polysaccharides. Complex carbohydrates include starch, which is found in whole grains, legumes, and vegetables as well as dietary fiber, which is found in brown rice, fruits, and of course, legumes and vegetables. Since carbohydrates are the main source of energy, contrary to popular dietary myths, you don’t have to avoid them as much as you think you have to. In fact, carbohydrates should make up 50% of your diet. Simple carbs, or monosaccharides, however, should be avoided. Simple carbs include sucrose (most of which comes from refined sugar), fructose in fruits and lactose in dairy products. The last two are okay to consume in moderate amounts, however, refined sugars are better to avoid. Generally, you should reach for 6-8 servings of carbs per day. One serving equals 1 slice of bread / ½ cup of cooked rice / 1 english muffin. DIETARY GUIDELINES FOR GESTATIONAL DIABETES [B]Eat good nutritious breakfast[/B] Eating nutritious breakfast will help to balance your morning glycemia (concentration of sugar or glucose in the blood). Porridge is a perfect option for breakfast as it contains complex carbs. The body digests and absorbs energy from them gradually, meaning your blood sugar levels won’t spike and you’ll feel energized for longer. Other whole-grain products (such as dark/rye bread) and protein products such as poultry, eggs, low-fat yogurt are also a good option. [B]Eat regularly[/B] This is very important to avoid sugar/food cravings. Try eating every 3 hours. Also, be smart about the carb distribution. You might want to eat more carbs during the first part of the day when you need more energy and chose protein and veggies in the evening. Also, try to eat the same amount of carbohydrates, protein, and fat every day. This will help to keep your blood sugar levels stable. [B]Pay attention to the Glycemic Index[/B] GI is a number that shows foods ability to spike your blood sugar levels two hours after consumption. 100 is equivalent to pure glucose. Foods that have GI under 55 are considered a better option for diabetics. Foods with a low GI (>55) include: minimally processed grains, whole grain pasta, lentils, most fruit, vegetables, beans, low-fat dairy foods, and nuts. Foods with medium GI (56-69) include: white rice, couscous, corn, sweet potatoes, breakfast cereals. Foods with high GI (70-100) include: potatoes, white bread, white (short-grain) rice, sugary junk food. Needless to say, you should reach for the lower GI foods. Just switching white rice to brown or regular potatoes to sweet ones can make a huge difference. Also, it’s really important how the food is prepared. Potato is a really good example of how the cooking method can alter the glycemic index. Boiled potatoes have GI of 59, while mashed or instant potatoes have GI as high as 82. [B]Avoid consuming sugar[/B] Sugary junk food, pastries, chocolate, candy, and sodas are a big no. It makes your sugar levels spike and doesn’t leave you satiated for long. So don’t forget to always check food labels to see what part of carbs are sugar. [B]Don’t forget the dietary fiber[/B] Choose foods high in dietary fiber. These include whole grains (oats, buckwheat) fruit (apples, bananas, oranges, strawberries), and especially vegetables (beans, peas, broccoli, brussels sprouts). Eating fiber daily will smooth your digestive process. [B]Eat enough vegetables[/B] Low carb veggies, such as greens, carrots, tomatoes, zucchini, peppers, and mushrooms are a perfect source of fiber and nutrients. You should reach for consuming at least 500 grams of veggies daily. Eating veggies with every meal of yours will help you feel satiated for longer and will reduce food cravings. [B]Drink more water[/B] The importance of drinking water is stressed so much, but still often forgotten. Drink at least ten 8-ounce cups of water each day. Don’t worry if you feel like you need a little more or less, as every woman’s needs differ. Also, feel free to drink sugarless tea with lemon and moderate amounts of juice mixed with water. [B]Exclude saturated fat[/B] Reduce your fat intake, especially saturated fat. Change the butter to vegetable oil, separate visible fat from meat and try to cook the dishes using as little oil as possible. However, feel free to include the good fats into your diet, such as avocados. eggs, fatty fish, nuts, and seeds. [B]Include exercise[/B] Well, this one is not really about the diet. But it’s still as important. Contrary to what some pregnant women think (or in often cases, to what people surrounding them think), exercising is by no means forbidden. It is, in fact, recommended. The exercise can be as light as taking a 20-minute walk after a meal. It will already do wonders in helping you balance your sugar levels. [B]Eat:[/B] [LIST] [*]lean meat (beef, chicken, turkey) [*]fish [*]seafood [*]beans [*]cheese [*]eggs [*]vegetables [*]moderate amounts of fruit (citrus fruits, such as oranges, grapefruits, and tangerines should be your go-to) [*]nuts [*]tofu [*]greek yogurt [/LIST] [B]Skip[/B] (or consume in very limited amounts): [LIST] [*]french-fries [*]potatoes [*]pasta (whole grain is fine) [*]white rice [*]white bread [*]pastry [*]fruit juice [*]cookies [*]corn [*]sweetened yogurt [*]candy [*]soda [/LIST] Hope this is helpful! [/QUOTE]
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