Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. My husband and brother are diabetic and my grandmother was diabetic. Grandmother cheated on her diet a lot and ended up losing a foot to gangrene. She also drank maple syrup straight from the bottle.
Osteoarthritis is a joint disorder that involves the breakdown of joint cartilage. It may affect any joint in your body. People who have type 2 diabetes have an increased risk of osteoarthritis, likely due to obesity — a risk factor for type 2 diabetes — rather than to the diabetes itself.
Finding out what works best for you can be a painful process. It takes time and patience to find out what to eat when to eat, and how much to eat to feel your best and keep your weight stable.
One of the hardest things about having diabetes is that you have to give up some of your favorite foods.
How to Control Blood Sugar to Reduce Arthritis Pain:
Eat Meals at the Same Time
It is important when you eat, especially if you use mealtime insulin. Aim to eat at the same times every day. Try to keep the amount of food about the same, too. Having one big meal at the end of the day or spacing your meals unevenly can affect your blood sugar and medication. Your doctor or dietitian can help you set the right times to eat.
Eat Three Meals a Day
If you take medicine for diabetes, going too long without eating can lead to low blood sugar levels. Running out the door in the morning without breakfast can set the wrong tone for the day and make you want high-calorie foods later. That can make managing your glucose levels and your weight- harder.
If you don’t have time for breakfast you may crave higher-calorie foods. Your glucose levels and your weight will be harder to control so make time for breakfast even if you get up late, and need to rush out the door.
Do you like eggs? Whip up a batch of these protein egg muffins. If pancakes are more your style, protein pancakes may hit the spot. Go easy on the syrup.
According to Natalie Rizzo, MS, RD, “Avoid breakfast foods that have more than 3-4 grams of added sugar, like sweetened yogurt, cereal, or oatmeal, but in general, whole-food carbs, like plain oats or yogurt, are acceptable parts of a breakfast.”
Exercise Portion Control
Portion control is essential for diabetics, and even though you may be eating healthier foods, you can still gain weight if you are not careful. Use measuring cups and spoons to accurately describe what you’re eating.
If you use the diabetic plate method, including all the food groups is easier. Start with a plate that is 9 inches across. Imagine you have two lines drawn on your plate to make three sections. Fill one half with non-starchy vegetables. One-fourth of the plate should be filled with lean protein, and one-fourth with carbohydrate foods such as beans, grains, starchy vegetables, milk, and yogurt.
Check Your Blood Sugar Regularly
If you take insulin, it’s best if it starts to work about the same time glucose from your food hits your bloodstream. So, the ideal time to take it is about 30 minutes before you eat. But many things like exercise, sickness, or stress can affect blood sugar levels. It’s important to closely monitor your blood sugar so you’re getting the right amount of insulin.
Eat a Fiber-Rich Diet
Foods that are high in fiber take longer for your body to digest, affecting your blood sugar levels more slowly. They’re also part of a healthy, balanced diet. Good choices include non-starchy vegetables (think spinach, collards, or kale), fruits (especially citrus, like grapefruits or oranges), beans, and whole grains.
Make Changes When You Are Sick
Your body’s natural way of fighting illness can raise blood sugar, so change your treatment when you don’t feel good. Your doctor can help you prepare for it and manage it. For example, you might need to check your blood sugar more often. Steer clear of sports drinks, juices, alcohol, and diet sodas. Choose drinks such as water, unsweetened tea, or black coffee in moderate amounts.
Summary
You didn’t choose to have diabetes, but since you do, you want to be as healthy as possible. See if these tips help you, and look for diabetes classes through your insurance company or local college. Seeing a dietitian is a good resource because she can show you new ways to cook and eat healthily.
