Overeating – it’s a common problem in the U.S., as evidenced by the increasing number of people that are overweight. Overeating is the beginning of a spiral that leads to weight gain, which in turn can result in developing diabetes. People that carry excess weight in the abdominal area are at increased risk of receiving a diagnosis of diabetes.

Those that regularly overeat also increase their risk factors for a number of conditions that encompass heart disease, high cholesterol, high blood pressure, arthritis, and kidney disease. Many people overeat without even realizing they’re doing it. It’s a fallacy that only people that eat too many sweets develop diabetes. Anyone that overeats any kind of food increases their risk of developing diabetes.

When the body is bombarded by an overabundance of food, it affects the body in a variety of complex ways. Overeating causes weight gain that damages cells and their ability to utilize insulin to regulate glucose levels effectively. Too much glucose becomes trapped in the bloodstream. It becomes more difficult for the kidneys to filter waste from the body and leads to kidney damage.

For those that have already been diagnosed with diabetes, monitoring food intake and glucose levels are essential. It will dictate the amount of insulin that must be taken to counteract the effects of carbohydrates that are consumed, which in turn is converted to sugar within the body. Over time, cells continue to become less sensitive to insulin.

Overeating exacerbates diabetes, places strain on the joints, and significantly increases the potential for heart attack. Studies have shown that the risk of experiencing a heart attack increases four times within the two hours following consumption of a large meal.

A healthy diet is critical for managing weight gain and in preventing the potential for developing diabetes and heart disease. Overeating expands the stomach past its normal size, which can affect surrounding organs and makes the body work harder to perform its normal functions. Overeating also has short-term effects that include feelings of being sweaty, hot, dizzy, and it generates unwelcome bloating and flatulence.

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If you’ve been diagnosed with diabetes, you know how difficult it can be to control your blood sugar levels. Every bite that’s consumed comes with a toll that must be addressed with insulin. The following are ways to help keep blood sugar levels in check and stay healthier.

Exercise

Regular exercise increases your body’s sensitivity to insulin, which means you can better utilize glucose. It can also help you lose weight. Any type of exercise is good, from walking and lifting weights to swimming and dancing. It’s important that you know how your body responds to different types of exercise so glucose levels don’t drop too low.

Portion Control

By controlling the size of the portions consumed, you’ll be controlling calorie and carb intake for better glucose control. One of the best ways of monitoring intake is by weighing, measuring, and paying attention to serving sizes on labels. Eat slowly – it takes your body about 20 minutes to register a sensation of fullness.

Low-Glycemic Foods

These are foods that are proven to reduce long-term blood sugar levels for greater diabetic control. They include, but aren’t limited to, eggs, nuts, seafood, and vegetables and fruits low in starch content.

Carbohydrates

Carbs increase blood sugar levels. Consider limiting or eliminating breads and pastries; dried and high-sugar fruits; vegetables like corn and potatoes; sugary cereals; sweetened yogurt; pasta and some types of beans; snack foods; juice and milk; alcoholic beverages; and sugar and honey in any form.

Soluble Fiber

Soluble fiber is the carbohydrate content in plants the body can’t digest. It promotes regularity, while slowing sugar absorption and digestion of carbohydrates. Soluble fiber is beneficial for gut bacteria and some types may also lower the risk of heart disease. Soluble fiber can be found in lima and black beans, avocados, sweet potatoes, pears and nectarines, sunflower seeds, and hazelnuts.

Control Stress

The amount of stress in your life directly affects blood sugar levels. When you’re stressed, the body releases hormones that increase blood sugar levels and can also lead to stress eating that typically includes comfort foods that are high in carbs.

Monitor Blood Sugar Levels

Controlling blood sugar levels requires frequent testing. It’s not just high glucose readings that you need to worry about. Low blood sugar levels are equally dangerous.

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Diabetes is a disease that strikes fear into every patient that receives a diagnosis and a warning that you’re pre-diabetic is equally frightening. The good news is that there are measures you can take to reduce your risk of developing diabetes and mitigate the effects with some simple lifestyle changes.

A pre-diabetes diagnosis means that the glucose levels in your blood are higher than normal, but not yet high enough for a diagnosis of full-blown diabetes. Elevated blood glucose levels occur when your body doesn’t make enough of the hormone insulin or your body isn’t using insulin effectively. Pre-diabetes has few symptoms and is typically only detected if your physician specifically tests for it.

The most important action you can take if you receive a pre-diabetes diagnosis is to get more exercise. Your body uses glucose to fuel its movement and motion. Exercise aids in utilizing excess glucose levels in the blood, thereby reducing them. The exercise you choose doesn’t have to be grueling hours in a gym. Walking, biking, swimming and similar activities are equally effective. Physicians recommend 30 minutes of moderate exercise five days per week.

It’s also important to eat a healthy diet, curb carbohydrate intake, and work to maintain a healthy weight. As you begin to eat differently and exercise more, your weight will begin to naturally decrease along with your risk. Losing just 7 percent of your body weight will make a significant difference and it will also help in reducing cholesterol levels and blood pressure.

Pre-diabetes and diabetes can be delayed or even prevented in many instances. Eating healthy, maintaining an appropriate weight and exercising regularly are the key ingredients in delaying and controlling the factors that lead to diabetes. It’s also important to note that you may have a predisposition to the disease and if so, you should talk with your physician.

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More people are being diagnosed with diabetes and with awareness also come a resurgence of myths and misconceptions about sugar in relation to diabetes. It’s been a popular trend to “shame” diabetics about what they eat, their weight, age, and other factors that have absolutely nothing to do with the disease. Some of the more commonly circulated falsehoods include the following.

Sugar Causes Diabetes

False. The body converts all the carbohydrates eaten into glucose the body uses for energy. That includes fruits and grains to dairy products and vegetables. Type 1 diabetes is now seen as an autoimmune disease in which the pancreas doesn’t product insulin. Type 2 diabetes is a metabolic condition in which the body doesn’t process insulin effectively.

Cinnamon Cures Diabetes

False. There is no cure for diabetes. Cinnamon, turmeric, and even fasting are just some of the current crop of home remedies purported to “cure” diabetes. Once a person has diabetes, they can manage and treat it, but they have it for life. It can go into remission, but the underlying disease is still present.

Honey Is Okay Because It’s Natural

False. Sugar is sugar, no matter what form it’s in and the body views it all in the same way. Honey will increase glucose levels the same way as ordinary sugar.

Only Kids and Seniors Have Diabetes

False. Anyone at any age can be diagnosed with diabetes. An equally dangerous misconception associated with this is that anyone over 45 will automatically have diabetes.

Diabetes Isn’t That Bad

False. Diabetes is a life-threatening disease that can damage the nerves, kidneys and eyes. It increases the risk of heart disease, high blood pressure and cholesterol, infections, and can result in situations that require amputations.

Use Discretion

Those with diabetes can enjoy all the foods and beverages that others consume – they just have to do so in moderation and pay attention to portion sizes. Trying to compensate with diabetic medications for eating too many carbs should never be attempted. The key is a balanced diet, exercise, and learning to correctly manage the disease.

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People with diabetes are often cautioned by their healthcare provider against consuming alcohol. If you’re among those that don’t imbibe, consider yourself fortunate. For many, it can be especially difficult to adhere to a no-alcohol policy, especially during holidays and other celebrations. There are some very good reasons not to have that beer, glass of wine or cocktail.

Counteracting Medications

It doesn’t matter if you’re on oral medications to control a pre-diabetes condition or if you take insulin. Alcohol can affect the efficacy of your medication.

Elevated Blood Sugar

Small and moderate amounts of any type of alcohol will elevate blood sugar levels. Sweet wines contain sugar and beer is known for its carbohydrates, both of which will make it difficult to control or compensate for the increased sugar levels. Mixed drinks and cocktails are equally bad for diabetics.

Low Blood Sugar

Consuming large amounts of alcohol can have the opposite effect. It can decrease blood sugar and even cause glucose levels to drop dangerously low.

Weight Gain

Alcohol has a lot of calories and acts as an appetite stimulant. It can cause you to overeat, even if you’re normally a conscientious eater. The more you drink the more you eat and the more calories you consume. It can be extremely difficult to lose the extra weight.

Other Effects

Alcohol has a myriad of negative effects on the body that can be especially dangerous for people with diabetes. It increases triglyceride (fat) levels in the blood that can increase the risk of heart disease. Alcohol increases blood pressure that places excess strain on blood vessels. Drinking too much can result in some of the same symptoms as low blood sugar and it can be extremely difficult to tell the difference.

Drinking Guidelines

If you do drink, avoid cordials, sweet wines, and mixed drinks. Never drink on an empty stomach and sip your drinks slowly. Make sure you’re wearing a medical alert bracelet, necklace or other jewelry to alert people to the fact that you have diabetes. The best course of action is not to drink at all.

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It’s a common refrain from healthcare providers to diabetic patients, “Get more exercise.” It’s more than just good advice to stay fit, trim, and healthy. You may need to lose some weight, but exercise is a critical element in how well insulin and oral diabetes medications work.

Many people with diabetes take oral medications to control blood glucose levels, combined with a regimen of exercise and diet modifications. Even with medication and changes in diet, without exercise those individuals often find themselves injecting insulin a few years down the road.

Individuals that are taking insulin may find that the type or brand of insulin they take is changed from time to time – along with any oral medications they may be taking. For others, the amount of insulin they inject each time may be increased if it’s not lowering glucose levels enough.

Without sufficient exercise, the body can become resistant to insulin or oral medications. Both types of medications work by taking the glucose circulating in the bloodstream and directing it to cells within the body. When the body becomes resistant, medication doesn’t work effectively and higher doses are required.

All types of exercise are effective for combating insulin resistance. Exercise enhances the body’s sensitivity to diabetes medications and makes them more effective. Even when diabetics don’t lose weight, exercise still enables the body to use diabetic medications more effectively. Even walking two hours a week can lessen the risk of heart disease and high blood pressure – two health risks that increase when people have diabetes.

The best time to exercise is one to three hours after a meal has been consumed when glucose levels are most likely to be higher. For those that take insulin, it’s essential that they test their blood sugar levels before exercising.

Depending on how the body responds to the exercise, it may be helpful to take a piece of fruit or a small snack along to ensure glucose levels don’t fall too low. Exercise is an essential element of a treatment plan to control and manage diabetes.

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Managing blood glucose levels is a daily balancing act for many individuals with diabetes. If they’re not extremely careful, they can run the risk of being hypoglycemic or hyperglycemic. Glucose levels fluctuate daily depending on what an individual eats and the type of activities in which they’re engaged. It’s perfectly normal and to be expected. Hypoglycemia and hyperglycemia are life-threatening situations that require immediate attention.

People experience hyperglycemia when their glucose levels are too high. It can occur when enough insulin hasn’t been injected, when their diabetes isn’t under control, or they drink too much. Hypoglycemia occurs when glucose levels are too low, usually as a result of not eating, injecting too much insulin, or they have unplanned physical exertion.

The symptoms of hyperglycemia can include frequent urination, extreme thirst, headache and nausea. Some individuals experience a lack of energy, and muscle weakness. Other symptoms may be observed encompassing difficulty seeing, mind fog, poor concentration, confusion, drowsiness, and even coma and death if left untreated. It’s imperative that they take their insulin or seek medical attention if they’re undiagnosed.

Those experiencing the symptoms of hypoglycemia may break into a cold sweat, have a headache, racing pulse, and feel extremely hungry. They may feel nervous, anxious or restless. They appear pale, feel weak, and may experience shivering, have difficulty concentrating or feel confused. When glucose levels fall too low, individuals are difficult to wake and can even become unconscious. Seeking medical assistance is critical.

Individuals may experience all or some of the symptoms of either condition and each individual is different in their reactions. The important thing to remember is that symptoms don’t appear all at once and they often come on slowly at first.

Either situation is extremely serious for a diabetic. If the person is suffering from hypoglycemia and is conscious, orange juice or a similarly sugary beverage is helpful in bringing glucose levels back up. Medical assistance should be summoned if the individual is hyperglycemic or loses consciousness.

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Despite the information available about diabetes, people are often confused about the disease, what causes it, if it’s preventable, and can it be inherited. There are two primary types of diabetes and the disease has a strong genetic component.

Research has identified two risk genes for developing diabetes called THADA and KCNQ1. The THADA gene is particularly dominant when an individual inherits it from the mother. When inherited from the father, the gene typically demonstrates no or low-risk for developing diabetes.

Currently, type 1 and type 2 diabetes have both been linked to genetics and environmental factors. The medical profession also associates certain lifestyle components with the risk of developing type 2 diabetes, while type 1 is classified as an autoimmune disease.

The genetic element doesn’t automatically mean that someone will develop the disease, though the risk does increase. The same is true for certain ethnic groups. Black, Hispanic, Native American and Asian populations are more likely to develop the disease.

Heredity does play a major role in developing diabetes and scientists have discovered some interesting environmental correlations. Diabetes is more likely to develop during winter months and it’s more common in cold climates. Scientists believe that certain viruses that have only a minimal impact on many people may trigger the development of diabetes in those with a genetic predisposition to the disease. It’s also more prevalent in those that were breastfed.

The medical guidelines for diabetes used to be fairly clear cut and distinguished by whether the condition appeared in childhood or after adulthood. The lines have been blurred as science has discovered more about the disease, with some in the medical community proposing that diabetes to be categorized into five different groups rather than the current two.

The CDC has indicated that diabetes is a public health crisis and linked it to obesity. Adults that develop diabetes have experienced shaming behaviors from the uninformed, even though diabetes has a definite genetic component that can be inherited like many other diseases.

Attitudes are slowly changing as more is learned about the disease and the role that genetics play. Knowing that an individual may have a greater risk of manifesting the disease can help in managing it early in life to delay or even prevent it from developing.

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Snacks can pose a particularly difficult quandary for people with diabetes. Snacks should be healthy, provide fiber, be low in sugar, high in protein, low-fat, and have minimal carbohydrates. With that many criteria for a simple snack, it’s no wonder that people with diabetes are frustrated.

Diabetics must weigh each meal and snack choice carefully to ensure their glucose levels are at optimal levels. They must make sure they eat a bedtime snack that will maintain glucose levels overnight without climbing too high or dipping too low. It’s a constant balancing act, but there are foods that are healthy, filling, and highly portable for people on the go.

Hard boiled eggs are an excellent choice for diabetics. They’re high in protein, make people feel full quicker, and can be garnished with healthy toppings such as guacamole.

Almonds represent the first nut of choice for a diabetic snack, though nuts of all types contain healthy fats, minerals, and fiber. A handful makes a good snack on the go, can be combined with yogurt, and sprinkled in salads.

Vegetables are essential and raw veggies are even better for someone with diabetes. From avocados and carrots to broccoli and bell peppers, they provide fiber and multiple vitamins and minerals. For those that like to dip, raw veggies can be paired with hummus.

Fruits are high in sugar, but eaten in moderation they can provide a quick and delicious snack. Apples provide fiber, potassium, vitamin B and C, and can be combined with peanut butter for fiber and heathy fats.

Beef sticks aren’t something that most diabetics don’t think about when choosing a snack, but they’re highly portable, low in carbs, and high in protein.

A variety of protein bars, drinks, and snack packs that provide combinations of cheese, fruits and nuts are available for people with diabetes, but make sure they’re diabetic friendly. Many have high levels of carbs and sugars that diabetics don’t need. Each individual will need to experiment with the healthy foods they like best and how they fit into their own unique lifestyle.

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If you have been diagnosed with diabetes, or even pre-diabetes, there are certain types of food, drink and even lifestyle decisions that you would be best to avoid in order to keep yourself well.

The food you put into your body will have obvious effects on the way your diabetes behaves.  Some foods should always be avoided, and others should be only enjoyed very occasionally.

The most common food and drinks that you should avoid if you suffer from diabetes, include:

1. Sugar-Sweetened Sodas

These kinds of drinks are very high in carbohydrates for a start, as well as being loaded with fructose that is strongly linked to insulin resistance and diabetes. These kind of sodas and soft drinks are just about some of the worst choices for someone with diabetes to consume.

2. White Bread and Pasta

As comforting as a freshly baked bread or a big bowl of steaming hot pasta may be, as a diabetes sufferer, they can cause you negative effects.  These types of food are high in carbs, and low in fiber – a combination which can result in raised blood sugar levels.  You can still enjoy a freshly made sandwich or bowl of spaghetti but choose whole-wheat, high-fiber alternatives instead that will have less effect on your blood sugar.

3. Dried Fruits

This may come as a surprise to you as fruit is a healthy option, right?  Well, not always so.  In the case of dried fruit, they become more concentrated in sugar and may contain as much as three times the amount of carbs that fresh fruits do. Avoid dried fruit and choose fruits low in sugar instead to prevent spikes in your blood sugar levels.

4. Honey and Maple Syrup

Delicious on pancakes and much more, these sweet and tasty treats should be avoided if you want to effectively manage your condition.  Both honey and maple syrup can have similar effects on blood sugar, insulin and inflammatory markers as white sugar can, despite them seeming like a more natural alternative.

5. Fruit Juices

Another food group that seems to be good for you but actually isn’t, is the huge range of fruit juices available to us today.  Unsweetened fruit juice contains at least as much sugar as high sugar sodas do, and the high fructose content can worsen insulin resistance, promote weight gain and increase the risk of heart disease.

6. Packaged and Processed Foods

Convenience foods are designed to save you time both in the kitchen and on the go and do have some upsides.  But, if you are a diabetic, there is nothing worthwhile to be found in these.  Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels.

7. French Fries

The humble French fry is the perfect comfort food, but one that is not good for you at all if you suffer from diabetes.  In addition to being high in carbs that raise blood sugar levels, French fries are fried in unhealthy oils that may promote inflammation and increase the risk of heart disease and cancer.

8. Fruit-Flavored Yogurt

Another innocent looking food that really should be avoided if you have been diagnosed with Diabetes.   Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, whole-milk yogurt is a much better choice, and you can add flavor with fresh fruit.

If you have extra, unopened and unused boxes of diabetic test strips – whether you have switched brands, no longer need to test or test less frequently, or have a loved one who has passed away – don’t let them gather dust until they’ve expired and end up in the trash. We’re the best place to sell diabetic test strips online, and if you want to sell your test strips, we’re here to make the process easy and enjoyable!

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