A delicate balance

The right diet and exercise can help control blood sugar in Type II diabetics
Nov. 23, 2009 | By: Michelle Morra-Carlisle

One of the main fuels our body uses for energy is a sugar called glucose. Every cell in the body uses it, and it is particularly essential to the brain. Thanks to the pancreas and its ability to produce the hormone insulin, which regulates blood glucose, the body normally keeps that fuel at an optimal level.

“But when the pancreas that makes insulin doesn’t work right or the tissues can’t take up glucose, that’s when our blood sugars go high and people get diagnosed with diabetes,” says Catherine J. Field, PhD, RD, a professor of Nutrition at the University of Alberta’s Department of Agricultural, Food and Nutritional Science.

In Type II diabetes, the cells stop responding correctly to insulin and fail to convert glucose to energy. Blood sugar levels may at times be too high or too low. Both extremes are dangerous. But unlike Type I, the genetic form of diabetes, Type II is controllable through exercise, balanced meals and maintaining a healthy weight.

Finding your dietary balance

The Canadian Diabetes Association (CDA) recommends three balanced meals a day spaced 4-6 hours apart, with snacks in between as needed. An easy way to think of portion sizes is to picture the plate consisting of 1/4 protein (e.g. chicken, egg or fish), 1/4 starch (e.g. rice, pasta, potato) and 1/2 vegetables. Add a glass of milk, and fresh fruit for dessert.

What to snack on between meals may depend on whether the person is taking insulin and/or trying to lose weight. A nutritionist can help balance insulin with the food and come up with a meal plan. CDA says to space snacks at least two hours away from meals, and to keep them small and nutritious – like a low fat yogurt, a slice of whole wheat bread with peanut butter, or a piece of fruit. Vegetables are a safe snack at any time of day. And a small bedtime snack, two-to-three hours after dinner, can help keep glucose levels balanced overnight.

Get moving

Exercise is another must for controlling blood sugar. Field says it’s not just about keeping off the extra pounds.

“Exercise actually seems to be able to benefit people who have Type II and Type I diabetes, independent of weight loss,” she says. “It can help without losing an ounce.”
 
Experts recommend an accumulation of 150 minutes of moderate to vigorous aerobic exercise, spread over at least three days of the week.  No need to always work up a huge sweat; even raking the leaves or taking a brisk walk is beneficial.

“Just get up and get moving,” says Field. “People who exercise are able to control their blood sugar better with less drugs.” 

In addition to those 150 minutes of cardio, Field recommends resistance exercises as part of a workout routine. Weight lifting or push-ups, for example, build strength and help the muscles use glucose.

A diabetes diagnosis does not go away. Most people can treat or prevent Type II diabetes, however, by living a healthier lifestyle and regularly monitoring blood sugar.

“Unless blood sugar is extremely high, doctors will recommend trying to control it without drugs,” says Field.

Eating right and exercising regularly take dedication. But even people diagnosed with Type II diabetes can be symptom-free and enjoy long, active lives if they maintain a healthy weight and balanced blood glucose levels.