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Managing Your Diabetes: 3 Tips for People of Color
1
Navigating diabetes treatment can be a challenge, and People of Color may face unique obstacles. Learn how to find the care and support you need with diabetes.
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Managing Your Diabetes: 3 Tips for People of Color
1. Find doctors you trust
Everyone deserves high quality healthcare to manage their diabetes. Your primary care doctor may be able to treat your condition, but you may need to see an endocrinologist, a doctor specializing in diabetes.
If you don’t feel heard or respected by your doctor, don’t settle. Consider finding another physician who makes you feel comfortable and helps you manage your condition the way you feel is best.
Tips for finding the right doctor:- You may find physicians fluent in your preferred language using the search filters on Healthgrades.com- Your insurance company may be able to help you find doctors who have training in cultural competency- Websites like Blackdoctor.org, Healthinherhue.com, and Huedco.com can connect you with doctors you feel more comfortable with
2. Diet changes may be beneficial
Preparing nutritious meals can help people with diabetes manage their blood sugar levels and weight.
If whole grains and fresh produce aren’t easily accessible, you might try canned veggies. Look for products that are low in sodium and sugar.
Avoid processed foods if possible, and seek out high fiber ingredients like oats, seeds, beans, and popcorn.
Consider asking your doctor to refer you to a dietitian, who can suggest diabetes-friendly (and delicious!) meals.
3. Tap into helpful resources
Diabetes care can be expensive and hard to navigate – but you’re not alone.
Nonprofits and clinics sometimes offer free or low cost diabetes care.
You might ask your doctor about drug coupons or other prescription savings programs.
And your endocrinologist can refer you to a certified diabetes educator, who can guide you every step of the way.
Helpful organizations include:- Association of Diabetes Care & Education Specialists- Diabetes Sisters- The American Diabetes Association- InsulinHelp.org
And consider joining an online or in-person diabetes support group to meet others who can offer encouragement, advice, and an empathetic ear.
Turn to Healthgrades. Connect with the right doctor to treat diabetes on Healthgrades.com.
And share this video to help spread the word!
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
or reprinted without permission from Healthgrades Operating Company, Inc. Use
of this information is governed by the Healthgrades User Agreement.
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Managing Your Diabetes: 3 Tips for People of Color
1
Navigating diabetes treatment can be a challenge, and People of Color may face unique obstacles. Learn how to find the care and support you need with diabetes.
Transcript
close
Managing Your Diabetes: 3 Tips for People of Color
1. Find doctors you trust
Everyone deserves high quality healthcare to manage their diabetes. Your primary care doctor may be able to treat your condition, but you may need to see an endocrinologist, a doctor specializing in diabetes.
If you don’t feel heard or respected by your doctor, don’t settle. Consider finding another physician who makes you feel comfortable and helps you manage your condition the way you feel is best.
Tips for finding the right doctor:- You may find physicians fluent in your preferred language using the search filters on Healthgrades.com- Your insurance company may be able to help you find doctors who have training in cultural competency- Websites like Blackdoctor.org, Healthinherhue.com, and Huedco.com can connect you with doctors you feel more comfortable with
2. Diet changes may be beneficial
Preparing nutritious meals can help people with diabetes manage their blood sugar levels and weight.
If whole grains and fresh produce aren’t easily accessible, you might try canned veggies. Look for products that are low in sodium and sugar.
Avoid processed foods if possible, and seek out high fiber ingredients like oats, seeds, beans, and popcorn.
Consider asking your doctor to refer you to a dietitian, who can suggest diabetes-friendly (and delicious!) meals.
3. Tap into helpful resources
Diabetes care can be expensive and hard to navigate – but you’re not alone.
Nonprofits and clinics sometimes offer free or low cost diabetes care.
You might ask your doctor about drug coupons or other prescription savings programs.
And your endocrinologist can refer you to a certified diabetes educator, who can guide you every step of the way.
Helpful organizations include:- Association of Diabetes Care & Education Specialists- Diabetes Sisters- The American Diabetes Association- InsulinHelp.org
And consider joining an online or in-person diabetes support group to meet others who can offer encouragement, advice, and an empathetic ear.
Turn to Healthgrades. Connect with the right doctor to treat diabetes on Healthgrades.com.
And share this video to help spread the word!
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
or reprinted without permission from Healthgrades Operating Company, Inc. Use
of this information is governed by the Healthgrades User Agreement.
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All About Telehealth for Diabetes
54
Telehealth is a great option if you can't get to the doctor's office for your diabetes appointment.
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All About Telehealth for Diabetes
Telehealth allows doctors to care for people over a phone call, text message, or most commonly, video chat.
Although some situations require an in-person visit, telehealth is a great option when you can't get to the doctor's office for your diabetes.
If you're new to telehealth, here's what you need to know.
Medicare will cover a telehealth visit just like an in-person visit, but state Medicaid programs and private insurers vary, so confirm your coverage in advance.
With telehealth, your private health information is still protected by HIPAA, so it will remain confidential and secure.
Although your endocrinologist can't give you a physical exam via telehealth, they can write you prescriptions and offer quality care, especially if you prepare in advance.
Here are some things your doctor may ask you to do before your telehealth appointment:- List any new or worsening symptoms, including date and severity- Note any problems with your eyes or feet, as they can be impacted by poor blood sugar control- Write down your recent blood sugar numbers, including the time and date you tested- Record your vital signs if you have a heart rate monitor, blood pressure monitor, or thermometer- Write down any questions you have for your endocrinologist- Compile a list of your other health conditions and medications
Before your telehealth appointment:- Charge your computer, phone, or tablet- Make sure your internet is reliable- Download any telehealth apps you'll need- Find a quiet, private space for the call- Be prepared with pen and paper or a note-taking app
Turn to Healthgrades to connect with the right endocrinologist to treat diabetes via telehealth. And share this video to spread the word!
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 05-14-2020
Review Date: 05-14-2020
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
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What Is The Connection Between Diabetes and Your Heart?
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What Is The Connection Between Diabetes and Your Heart?
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Type 2 diabetes is a clinical scenario where the body does not respond to insulin and you have elevated sugar molecules or glucose molecules that occurs, and that leads to problems downstream. Type 2 diabetes increases your risk of heart attack in two ways. One way is the direct effect of high sugar molecules in the body, and the other way, your cholesterol levels in the body.
If you can imagine, the heart is an engine and that engine has fuel lines. The fuel lines in this case would be the arteries of the heart. When you have gunk that builds up in those fuel lines, you can have the engine sputter. In a heart attack, the arteries of the heart develop plaque or gunk. In a heart attack situation, that plaque can rupture, causing a clot to form in the arteries of the heart, preventing blood flow getting downstream to the heart muscle.
Heart disease is the number one cause of death among people with type 2 diabetes. Silent heart attacks are not common amongst the general population, but they are more common in patients with diabetes. A silent heart attack is when you don't have the classic symptoms of chest pain due to heart attack. The symptoms of a silent heart attack are minimal at best.
It's very important for diabetics to have a good relationship with their cardiologists because folks can have silent heart attacks. If their risk is relatively high, we can help figure out by various testing, such as stress testing and echocardiography or ultrasound of the heart, to see if they've already developed some sort of heart disease and we can help mitigate their risk even further.
One message of hope that could be taken for folks that have diabetes in regards to their heart health, is that you can overcome the scenario of your diabetes by changing your lifestyle. It can reduce their risk to that of someone that may not have diabetes.
Lifestyle changes folks can make: exercise approximately five to six times a week, for about 30 minutes a day and it's usually aerobic exercise where they're sweating by the end of the 30 minutes. And usually eating a low carbohydrate diet to prevent their diabetes from progressing, which in turn can make their coronary artery disease progress.
My name is Abdallah Bitar and I'm an interventional cardiologist.
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What Is the Connection Between Diabetes and Stroke?
10
People with diabetes are 1.5x more likely to have a stroke. Make sure you understand this link so you can prevent stroke and stay healthy.
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Type 2 diabetes is endocrine disease. It basically means that your blood sugar is elevated. There are two types of strokes. One is just an occlusion. The second one is the burst of one of these vessels, and in that case, we call it hemorrhagic stroke, meaning that these vessels burst and there is a bleed inside the brain. There is an acronym that I think synthesizes pretty good the signs of stroke, and this is FAST. F-A-S-T. F stands for facial drooping, A for arm weakness, S stands for speech, slurred speech or difficult to talk, and T stands for time, and it means that it is time to call 911.
Diabetes is an inflammatory disease, which means it causes inflammation in your whole body. This include big vessels and small vessels. With this inflammation, basically what it causes is plaque formation in the walls of the arteries that down the road, can lead to an occlusion or even a burst of one of these vessels.
People with type 2 diabetes are at higher risk of a stroke when you compare them with people without diabetes. People with diabetes also are known to have other comorbidities, like hypertension and high cholesterol. People with diabetes can lower their stroke rate by diet, exercise, and having their diabetes under control with the appropriate medications. There are multiple types of medications that we can use, that include pills and even insulin, but always these need to be combined with lifestyle modifications like exercise and diet. You don't have to let diabetes define you. With appropriate control and appropriate medications, you can have the same type of outcomes as people without diabetes.
My name is Frederico Trobo. I'm a cardiologist and I'm a heart failure specialist.
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My Type 2 Diabetes Confession
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When Mary’s doctor told her she was at high risk of a heart attack due to her uncontrolled diabetes, it was a wake-up call. Since then, Mary has changed her life and is proud to be a healthy example for her kids.
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I'm Mary, and this is my type 2 diabetes confession.
One of the most dramatic experiences I've had was about 10 years into my diagnosis. I went to the doctor and even though I had already lost a significant amount of weight, she told me she was afraid that I was going to have a heart attack because my diabetes was so uncontrolled. I had an A1C of about 11 and I cried the entire way home. But I have to say that that event was the catalyst that changed everything for me. What scares me the most thinking about the future is not being there for my kids. I would never want them to think that I chose an unhealthy lifestyle over being their mom. And so I am doing everything in my power to be there for them. And that includes taking care of myself.
The silver lining of my diagnosis is that I am now the mom and the wife that I've always wanted to be. I can run around with my kids. I can go to amusement parks. I can keep up with them. And I set the example for them. They know what healthy living looks like. They know what an energetic mom looks like. And they know that I am working hard to be the best version of myself so that I can be there for them and live a life that they can be proud of and that I can be proud of.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 06-29-2020
Review Date: 06-29-2020
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
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5 Things You Didn't Know About Diabetes and Heart Disease
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Heart disease and diabetes are linked in many ways–do you know all there is to know?
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5 Things You Didn’t Know About Diabetes and Heart Disease
1. High blood sugar from diabetes damages blood vessels, which can cause heart disease–but that’s not the only way heart disease and diabetes and linked.
2. Diabetes causes inflammation in the lining of the arteries, making it easier for plaque to build up and limit blood flow to the heart.
3. With diabetes, blood clots are more likely to form. If they block arteries that bring blood to the heart, this can cause a heart attack.
4. People with diabetes are more likely to develop heart disease earlier than those without diabetes.
5. The risk of dying from heart disease is about two to four times higher for people with diabetes.
Fortunately, diabetes is manageable, and keeping blood sugars controlled lowers this risk.
Turn to Healthgrades to connect with the right endocrinologist to treat your diabetes. And share this video to help spread the word!
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 04-02-2020
Review Date: 04-02-2020
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
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5 Things You Didn't Know About Diabetes and Stroke
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Diabetes can increase your stroke risk, so it's important to understand the link between the two conditions.
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5 Things You Didn’t Know About Diabetes and Stroke
1. Adults with diabetes and twice as likely to have a stroke as people without diabetes.
2. Frequently high blood sugar levels from diabetes can cause fat deposits and blood clots to form, which can block blood flow to the brain and lead to a stroke.
3. Diabetes and stroke share many risk factors, including high blood pressure, high cholesterol, high blood glucose levels, and excessive belly fat.
4. People with diabetes, on average, suffer from strokes at younger ages than those without diabetes.
5. Healthy lifestyle choices like losing weight and eating plenty of fiber can help you control your diabetes and reduce stroke risk.
Turn to Healthgrades to connect with the right endocrinologist to treat your diabetes.
And share this video to help spread the word!
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 04-02-2020
Review Date: 04-02-2020
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
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Type 1 vs Type 2 Diabetes
41
What's the difference between Type 1 and Type 2 diabetes? For starters, the two types have distinct onset patterns and very different approaches to treatment.
Medical Reviewers:Gerald W. Smetana, MD
Review Date: 08-13-2013
Review Date: 08-13-2013
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Eat Well, Move More, Stress Less
33
Making healthy lifestyle choices is key to managing type 2 diabetes, but it can be hard to stay on track. Dr. Anthony Cardillo explains that focusing on diet, exercise and stress reduction can help you maintain control of your diabetes.
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Getting a diagnosis of diabetes is like getting a second job. The good news is you're management. The bad news is you don't get a vacation. You have to take care of yourself so you don't burn out.
Whether you have type 1 or type 2 diabetes, there are three tools that will keep you healthier and make managing your diabetes easier.
The first is activity. When you work your muscles, let's say walking around the block, they get their energy by sucking glucose out to the bloodstream, making it easier to control your levels.
If you exercise regularly, a 30-minute walk several times a week, you'll build extra muscle. Even when it's resting, muscle uses more energy than fat. So even when you're not exercising, you win.
The next tool is especially important if you have type 2 diabetes: consume fewer calories. Carbs and sugars turn straight into glucose when they're digested, and that goes directly into your bloodstream.
When you stop overloading your system with excess calories, your body will need less insulin and for all diabetics, that makes regulating your blood sugar a lot easier. If you eat less, you'll lose weight. Losing weight also helps you prevent other complications from heart disease to circulatory problems to back pain.
For type 2 diabetics, diet and exercise have an even bigger payoff. You can slow down or even reverse the progression of type 2 diabetes.
And the third thing, don't stress out. Managing diabetes is a job, but it's not a crisis. Worrying makes you lose sleep. Stress and exhaustion makes you want to eat. So think like a manager. Managing your lifestyle makes managing your diabetes a lot easier.
I'm Dr. Anthony Cardillo.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 08-13-2015
Review Date: 08-13-2015
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Treatment Options for Type 2 Diabetes
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After you receive a diagnosis of type 2 diabetes, your doctor will work with you to determine the best method of treatment, be it medication or insulin injections. But, as Dr. Anthony Cardillo explains, the most effective treatment for type 2 diabetes is proper diet and exercise.
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When you hear about diabetes, you'll always hear about insulin. Type 1s have to take insulin. There's no choice. Their body doesn't make it. If you've been diagnosed with type 2 diabetes, insulin injections are a long way down the road, we hope, and most people do quite well without them.
The first-line treatment for type 2 diabetes? Exercise and diet. Get down to a normal weight, and stay there, and your symptoms of diabetes and future risks may go away forever.
What if you can't lose the weight, or most optimistically, what if you haven't lost enough weight yet? There's several different drugs your doctor may recommend before you get started on insulin. They all work in different ways to lower your blood sugar.
One class of drugs helps your body make more insulin, therefore overcoming your resistance. These are called the sulfonylureas. Another class of drugs, the biguanides, makes your body more sensitive to the effects of insulin. Even though your body makes less insulin, it works better. Some even newer classes of drugs are even more clever in how they regulate glucose and get the energy into the cells.
Seriously obese and unhealthy patients can actually be helped by bariatric surgery, where their stomach capacity is reduced. You may have heard of the lap band or many other heavily promoted weight loss surgeries. Shop carefully, and consult with your primary care doctor before you move ahead with this radical, but sometimes necessary, surgical procedure.
Finally, if none of these measures work, you may have to start using insulin. I know it may sound like a big deal, but it works, and millions of people are using insulin every single day.
In addition to the syringe everyone pictures when they think of insulin, there are metered pens and pumps that are very easy to use. When you sit down with your doctor to discuss an insulin plan, you'll discuss different types of insulin as well. There are short, medium, and long-acting insulins, as well as combinations of all three. You and your doctor will work out which insulin is best for you.
what's the bottom line? There's some great medical options for people that have type 2 diabetes. If you and your doctor decide you need medicine, take it as directed. All of these drugs have side effects, and insulin does take work and time to manage well.
If you do have type 2 diabetes, your first and best medicine is diet control and a little bit of exercise. You'll feel better, and every step of your diabetes management will be easier.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 08-13-2015
Review Date: 08-13-2015
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Injectable Treatments for Type 2 Diabetes
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Advances in diabetes treatment have recently brought us non-insulin injectable medications, which can be a great option to help you control your diabetes and stay healthy.
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Dr. Goddard: Many of the more recent developments in diabetes treatment have been allowing the body to utilize insulin better.
Dr. Goddard: Type 2 diabetes is really a disease of too much insulin, insulin resistance, and the body's inability to use insulin.
Dr. Goddard: There are some medications on the market now that are non-insulin injectable medications. Most of them fall into a group of medications called GLP-1s. GLP-1 is a hormone that our bodies make; people without diabetes have GLP-1 as well. And GLP-1 prevents the breakdown of insulin.
Dr. Eytan: This is a really nice class of medications that basically makes your insulin work better and also slows down your gastric emptying, slows down your food digestion.
Jennifer: GLP-1s are already naturally in your body, so it just gives you more.
Dr. Goddard: By giving you more GLP-1 through an injection, you can actually increase a patient's insulin sensitivity, and if they take injectable insulin, you can often decrease the doses that they need to maintain a normal blood sugar.
Dr. Eytan: Those are available once a day, once a week, we have a few options out there now.
Jennifer: People do lose weight with the GLP-1s, so usually that makes them really like it.
Dr. Goddard: In most cases, patients with type 2 diabetes need to lose weight and so this can actually be helpful.
Jennifer: You will feel more full and you will have better control over your sugars. Usually if someone is already taking insulin and already used to the injections, they also don't mind as much taking the once-daily injection. If someone is new to shots, it's less scary giving the weekly injections.
Dr. Eytan: It's a really common fear to be afraid of needles and to delay using a GLP-1 agonist or insulin, because of that fear of needles. However, I always find that patients imagine the needle to be much worse than it is.
Jennifer: The needle sizes are so small that once you do it the first time, then it actually gets easier, because you realize that it doesn't hurt at all.
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Accepting Diabetes
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Receiving a diagnosis of diabetes can change your entire world, but with the right tools and education, diabetes can help you live a healthier and fuller life.
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Darius: I'm Darius and I'm living with diabetes.
Darius: I started feeling a little bit sluggish. I kept using the bathroom all the time. I had dry mouth. And one day, I'm taking the bus and I actually passed out.
Michelle: I had an abscess and so I finally went to the emergency room. Their treatment was to lance it. In the process of doing it, I kept interrupting to use the bathroom.
Phoebe: I started throwing up one night and I was throwing up every two hours like clockwork. I ended up becoming more and more sick.
Darius: I looked like a skeleton, my eyes were sunken back. The doctor said, "You're lucky to be alive, because you came in here with a sugar of 1800. You should have died three times over."
Michelle: So he asked me, he said, "Are you diabetic?" And I said, "No," So all of the sudden, I hear a nurse screaming in the hall, "Doctors, oh my god, oh my god, she is, she is."
Phoebe: So I was in the ICU for two days, pretty out of it, kind of in and out of consciousness. And then I finally came around and was told I was diabetic.
Michelle: I knew nothing about diabetes.
Darius: I was a little mad at the world, feeling down on myself for getting diabetes.
Phoebe: But once I started living with the disease, I realized that it was manageable. I started going to diabetic summer camps and being around a lot of other diabetics.
Michelle: I think that's where a lot of diabetics make the mistake, is they let the disease control them and say, "Oh, I have this, there's nothing I can do about it." But that's not true.
Darius: As a diabetic, it's honestly just helped me lead a much healthier lifestyle. I work out every day. I still box. I still play football and basketball.
Michelle: Assure the people that you're going to take care of your body. You're going to take care of your health. You're not going to be ignorant and let the disease take you.
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10 Ways to Maintain Good Health With Diabetes
64
Managing diabetes goes beyond focusing on blood sugar levels—you’ve got to commit to living a healthy life, staying active, eating well, and minimizing stress. Follow these tips to get on the right path.
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Darius: One thing that I've learned as a diabetic - you could pretend that you don't have diabetes, but it will shortly and quickly remind you that you do have it.
Phoebe: I went through a few years of not rebelling against my diagnosis, but not taking it seriously. I think that's normal. That's not going to change the fact that I have this disease and I will for my entire life. I don't get a day off.
Dr. Goddard: This is a team effort and it's my job to help provide them with tools and then create a new lifestyle that they can sustain over time, so that they can maintain good health over many years to come.
Dr. Eytan: Everyone can benefit from exercise, and almost everyone can benefit from dietary changes as well.
Michelle: My day is constantly figuring out, what am I going to eat today?
Dr. Eytan: A typical meal that a diabetic should eat should be balanced. It should have some protein, it should have some healthy fats, which you can get from nuts, avocados, olive oil, and you can have some starch, too, but preferably a healthy starch - something with some fiber in it, like quinoa and vegetables.
Beth Warren: What happens when you eat is your blood sugar goes up. It's a natural response. But let's say you continue to not eat, and you not eat, and you not eat, it's shrinking lower and lower, and it's going to crash. When you finally do eat again, it's going to spike. So, the timing of the meal is critical. It's important to eat about every three hours, so it kind of goes more of like a steady peak and drop, instead of just a sharp rise and fall.
Darius: I keep myself on a strict schedule. I have a book where I literally write every meal that I will have for that month. I wake up at the same time, I eat around the same times every day.
Phoebe: I'm constantly checking in with my body, saying, "Am I thirsty? Do I have a headache? Am I nauseous? What does that mean my blood sugar's doing?" But that makes me a more aware human being and a more responsible adult, I guess.
Darius: Stick to a schedule. If you listen to your doctors and if you actually make the effort to be a healthier person, your life will be much, much, much better.
Dr. Eytan: If you focus on it early on, you can really have a big impact on the way the diabetes is going to progress for the rest of your life. Now is the time to really take control, to make those lifestyle changes, and to work with your doctor for the best regimen.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 04-18-2017
Review Date: 04-18-2017
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5 Great Snacks for Counting Carbs
83
Cutting carbs can seem overwhelming, but when you've got these five easy snacks up your sleeve, it'll be a breeze.
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Counting carbohydrates is one key way to stay healthy with diabetes. Munch on these five diabetes-friendly snacks. They may be light in carbs, but they're full of flavor. 1. Almonds. Almonds are chock-full of fiber, protein, and healthy fats. One ounce contains six grams of carbohydrates, but since they're high in calories, limit portion size to a handful. 2. Avocados. With just over four grams of carbs per quarter slice, avocados help prevent blood sugar levels from spiking and keep you feeling fuller longer. Eat one on its own or mash into guacamole and dip with sliced raw veggies. 3. Mini caprese kabobs. Mozzarella cheese has zero carbs, high protein, and moderate fat content. Skewer small mozzarella balls with cherry tomatoes. This healthy dish clocks in at just one total carb, so eat up. 4. Celery with peanut butter. Celery has just 1.2 grams of carbohydrates, and, coupled with peanut butter, can be a delicious and filling snack for people watching their carbs. The fiber and fat content keeps blood sugar levels steady, and the celery gives you a satisfying crunch. 5. Hard boiled eggs. One large hard boiled egg has six grams of protein and zero carbs, which helps maintain blood sugar levels. Enjoy a plain hard boiled egg or two for a snack, or garnish with a dollop of salsa.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 06-11-2019
Review Date: 06-11-2019
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5 Fast Facts on Lean Protein
41
Lean proteins are crucial for any healthy diet—and fortunately, they're also delicious! Learn what you need to know about adding this food group to your diet.
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We all know proteins are essential to good health. Problem is, not all proteins are created equal. Often, they're full of fat. Fortunately, lean proteins can make your taste buds, and your heart, just as happy. 1. Protein plays a crucial role for almost every part of your body. It helps build bone, muscle, skin, and blood. Protein also helps your body repair tissue, fight infection, and regulate your hormones and lean protein provides all these benefits without the extra fat. 2. Meat isn't the only source of lean protein. There are plenty of plant-based sources, including nuts, beans, legumes, soy products, and whole grains. 3. Lean meats have less fat and cholesterol than other meats. For the carnivores, skinless poultry, grass-fed beef, and fish, like salmon and tuna, are healthier options than their higher fat counterparts. 4. Eating plenty of beans, low fat meat, nuts, and soy can help you lose weight. Lean protein makes you feel fuller for longer, so you're less likely to snack. 5. Experts recommend that about a third of your daily calories should come from lower fat proteins. There are endless ways to make delicious meals with lean proteins. Try skinless chicken kebabs, turkey and quinoa meatloaf, spicy baked tofu, and more.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 06-11-2019
Review Date: 06-11-2019
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Chia Seed Fruit Trifle
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Diabetes doesn't have to stop you from enjoying something sweet every once in a while. Try this tasty and colorful chia seed fruit trifle for a yummy dessert that won't spike your blood sugar.
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Diabetes can be tricky if you have a sweet tooth. But keeping blood sugar levels balanced doesn't mean cutting every dessert out of your life. With the right ingredients and techniques, you can enjoy a sweet treat like this trifle. Chia seeds are a surprisingly satisfying addition to this dessert. A high fiber choice packed with Omega-3s and protein. In a small mixing bowl, stir together yogurt and chia seeds. Refrigerate for an hour until it becomes a pudding-like consistency. In a medium glass bowl, add a one-inch layer of sugar-free angel food cake to the bottom of the dish and pour one-third chia-yogurt mixture over the cake. Top with two cups strawberries and spread evenly. Add another one-inch layer of angel food cake, then spread yogurt-chia seed mixture on top. Now add a layer of blueberries. Repeat with another angel food cake layer. Add the remaining chia-yogurt mixture and finish with a layer of raspberries. Finally, top with cinnamon for flavor. So go ahead and indulge on this lower blood sugar treat.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 06-11-2019
Review Date: 06-11-2019
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Mediterranean Tricolore Salad
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The Mediterranean diet has been celebrated for years as one of the healthiest in the world. Try this Mediterranean tricolore salad to add some color and nutrition to your plate.
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1- It's well-known the Mediterranean diet
reduces the risk of heartdisease, cancer, and dementia.
It's even been ranked as the top diet
for people with diabetes,and it's delicious.
This Mediterranean tricoloresalad is simple to make
with the fresh ingredientsfrom your local market.
Start by slicing tomatoes in half.
Blanch the green beans in a large
sauce pan of gentle boiling water.
Cook uncovered for four to five minutes
until brightly colored and still tender.
Open a can of cannellini beansand drain the excess water.
Toss together the beans and tomatoes.
Add a few pitted Kalamata olivesfor color and briny flavor.
Lightly drizzle extra virgin olive oil
over the salad for a healthful dressing.
Add roughly chopped basilleaves and toss together again.
Finish by sprinkling a pinch of sea salt
and you're on your way to healthy living.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 06-11-2019
Review Date: 06-11-2019
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6 Tips for Diabetics from Diabetics
353
Diabetes can be life-changing, but with the right support and a positive mindset, you can stay in control.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 09-18-2018
Review Date: 09-18-2018
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What Not to Say to Someone With Diabetes
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Avoid embarrassing social situations by knowing what you shouldn't say to someone who has diabetes.
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What Not To Say to Someone With Diabetes
#1. “Should you be eating that?”#2. “You probably brought this on yourself.”#3. “My cousin with diabetes lost her leg.”#4. “Try this diet my friend’s sister-in-law swears by.”#5. “You’re lucky diabetes is easy to manage.”
Turn to Healthgrades to find a doctor who knows just what to say.
Medical Reviewers:William C. Lloyd III, MD, FACS
Review Date: 01-02-2019
Review Date: 01-02-2019
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6 Surprising Facts About Diabetes
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Learn tips on how to manage or reverse your diabetes.
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It's likely you know someone diagnosed with diabetes, so it may not come as a surprise that diabetes affects more than 29 million Americans. But there's a lot about diabetes you might not know.
1. Did you know that it's possible to reverse type 2 diabetes? That's right. With major lifestyle changes, like losing weight, changing your diet, and exercising more, you may be able to reverse your diabetes. Even if these changes don't entirely eliminate your diabetes, they'll still help you stay healthy.
2. Legumes, like beans, rank low on the glycemic index, meaning they don't cause sudden blood sugar spikes. They're a safe bet for diabetes diets and one cup a day can help reduce heart disease risk.
3. Diabetes can affect your senses. Uncontrolled high blood sugar can damage vision and impair nerve function, causing a loss of sensation. Plus, having diabetes doubles your chance of having a hearing impairment.
4. By using Healthgrades' Guided Physician Search, it's easy to find a doctor who's the best fit for you and your diabetes.
5. You don't have to say goodbye to all of your favorite sweet snacks. If you're a diabetic, you can still have sweet treats. Just go for smaller portions and keep an eye on your blood sugar levels.
6. Millions of Americans don't know they have diabetes. More than 29 million Americans have the disease, but of those, about eight million people aren't diagnosed. Talk to your doctor if you or a loved one has symptoms of diabetes, including excessive thirst, frequent urination, vision changes, or tingling and numb hands and feet. You can find the right doctor to treat your diabetes at Healthgrades.
Medical Reviewers:William Lloyd, MD
Review Date: 10-02-2015
Review Date: 10-02-2015
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6 Exercises for Diabetes
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On top of tracking your diet and blood sugar, regular exercise is a key part of managing your diabetes. And while any exercise is better than none, certain activities have specific benefits for people with diabetes.
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If you have diabetes, you know how important it is to keep an eye on your blood sugar and watch your diet. But did you know that physical activity is also key for managing diabetes? Regular exercise helps you control your blood sugar, blood pressure, weight and cholesterol, which in turn reduces your risk of developing diabetes-related complications.
You should aim to get at least 30 minutes of exercise on most days of the week, and having a friend along makes it fun and sustainable. Need help getting started? Try these activities to get on the right track.
Taking a walk is a great way to ease yourself into exercise. Explore your neighborhood with a friend or your dog to get your heart rate up and your blood pumping. Aim for a moderate pace. If you're listening to music, try singing along. You'll know you're getting a good workout if you're breathing hard enough that you can't easily sing, but you're able to talk.
Strength training is an important part of staying healthy, especially for diabetics. Plus, building strength makes your body more sensitive to insulin and helps lower blood sugar. Experts recommend lifting weights two to three days per week, in addition to other aerobic activities. Start with easy weights and increase the number of repetitions and sets.
Exercises that improve flexibility can reduce stiffness and improve your overall health. And activities like stretching, yoga and tai chi can help relieve stress, something that can get in the way of good diabetes management. You're way more likely to eat an entire bag of chips, drink more alcohol, or skip an exercise class if you're worried and anxious. What's more, the hormones released into your body when you're stressed can raise your blood sugar levels. Finding an exercise that also reduces stress is an excellent way to stay in control of your diabetes.
Jumping in the pool for a few laps is great for people with diabetes. Swimming gets your heart pumping without putting pressure on your joints, and it's easier on your feet than other activities. That's important for diabetics, because diabetes can make foot injuries heal slower, and raise the risk of infection.
Whether you're outside in your neighborhood or inside at the gym, biking is an excellent activity for diabetics. Cycling makes your heart stronger and helps your lungs function better. And it improves blood flow to your legs and feet. Diabetics are more likely to experience circulation problems in those areas, which can lead to pain and slow healing of cuts and sores.
Remember, before starting any new exercise regimen, be sure to talk to your doctor about a plan that's safe for you. By using Healthgrades' Guided Physician Search, it's easy to find a doctor who's the best fit to help you manage your diabetes.
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Low Fat Greek Chicken Bar
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Low fat, high protein, loaded with deliciousness: learn how to prepare our Greek chicken bar and spice up tomorrow’s lunch or dinner.
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A tasty meal, low in fat, high in protein: introducing the Greek Chicken Bar, served family style. It's flavorful and healthy and will have you feeling energized and satisfied. Let's dig in. In a bowl, combine lemon juice, oil, dried oregano and garlic. The lemon juice in this recipe gets you one step closer to meeting your daily vitamin C requirements, aiding your immune system as well as collagen production, helping to keep your skin looking radiant and bright. Pour the marinade into a reusable zip top, then add chicken and smush around to thoroughly combine. Let everything sit and soak together for 20 minutes to one hour.
Here's the deal with the oils. Avocado oil can withstand higher cooking temperatures than olive oil, but some prefer the taste of olive oil over avocado oil. So it's totally up to you. Preheat your grill or stove top grill pan to medium heat. Grill roughly five minutes on each side or until a meat thermometer measures the internal temperature at 165 degrees. Now for the low fat cucumber herb yogurt sauce. In a medium bowl, stir one seeded and grated English cucumber, one cup of non-fat Greek yogurt, one tablespoon of lemon zest, one tablespoon of lemon juice, two tablespoons of chopped mint leaves, two tablespoons of chopped dill, and one teaspoon of salt.
Beyond the yummy crunch and fiber that cucumbers provide, it's also one of the most hydrating foods out there. So, it may even quench your thirst. Both dill and mint are booming with antioxidants, which have been shown to have anti-inflammatory effects on the body. You may not realize it, but this meal can actually benefit your gut thanks to the probiotics and the Greek yogurt. These healthy probiotics found in the sauce help to calm stress, ease moodiness, and can even boost the immune system. So I certainly recommend you generously drizzle that yogurt sauce. Arrange your Greek Chicken Bar family style and build as you wish. This low fat and light option can be combined in so many different ways. A bowl, plate, wrap, or even a salad, you can't lose. This meal has it all, the lean protein from the chicken mixed with the Greek yogurt sauce, herbs and spices lend both health and low fat nutrition to your lunch or dinner.
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
or reprinted without permission from Healthgrades Operating Company, Inc. Use
of this information is governed by the Healthgrades User Agreement.
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Eggcellent Avocado Toast
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Start your day right with this super tasty “eggcellent” avocado toast–it’s healthy, easy to make, and can keep blood sugar levels balanced.
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Avocado toast is an easy meal to put together. It provides the perfect combo of healthy fats, satisfying protein, and slow-digesting carbohydrates that help keep your blood sugar low and stable.
Start with a small bowl. Pick a ripe avocado, cut open and mash the avocado with a fork, leaving it slightly chunky into the bowl. Stir in one tablespoon of lemon juice, a quarter teaspoon of ground white pepper, one teaspoon of salt, a quarter teaspoon of garlic powder, and a quarter teaspoon of sweet paprika.
Avocados are still one of the most popular fruits out there. It's also one of the most nutrient-dense fruits, too, aiding in weight and cholesterol management and hormonal balance.
Drizzle a small amount of oil in a non-stick sizzling pan and let that egg fry to perfection. An egg, no matter how it's cooked, is packed with antioxidants, vitamins, and protein.
Toast one piece of wholegrain bread until it's brown and crisped. Top the avocado mixture and then add your fried egg. Between the avocado and fried egg, sriracha, pickled red onion, pumpkin seeds, and scallions, you have a meal that's overloaded with beneficial antioxidants that help keep the body healthy while fighting off diseases and certain cancers.
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
or reprinted without permission from Healthgrades Operating Company, Inc. Use
of this information is governed by the Healthgrades User Agreement.
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Pesto Mushroom Zoodle Bowl
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Not only is this low-sugar, heart-healthy meal nutritious and full of savory crunch, it’s also fun to make, using zoodles and a delicious pesto sauce.
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One of the most versatile and healthful meals is a zoodle bowl. And my pesto mushroom zoodle bowl is heart-healthy and great for everybody, and especially for those that are watching their carbs and sugar.
Zoodles, that's right, not noodles, are basically long zucchini strands. That means it's packed with fiber, vitamin C. And in just a few twirls, you get a ton of high quality nutrition.
I'm going to begin by making my pesto. In a food processor, pulse basil, heart-healthy walnuts and adding in some avocado. Walnuts and avocados are a perfect duo, both packed with anti-inflammatory vitamin E and omega-3s and great for any diet. Add lemon zest, lemon juice, packed with vitamin C, garlic, a pinch of pepper and salt. And here is olive oil, which is a great monounsaturated fat, that also supports heart-health. Pulse this.
After you've used your pesto, feel free to take the remaining and use it in an ice cube tray and freeze it for later. I'm going to take this pesto, put it in a bowl, and it's time to make the zoodles.
Now onto the fun part. We're going to be spiralizing some zucchini. Time to get zoodling. These make a ton of delicious spirals. And if you want, you can also cut them up, and you can dice them, or you can leave them as long strands like this one. And if you don't have a spiralizer, you can easily get some already made in the supermarket.
But what I like to do is I'll chop up the long ones with a little bit of a scissor, so we're not getting these huge bites. So guess what? I made some earlier, which I will just add and combine these together. Here we go. Hey, hey. You can't have too many zoodles, can you?
Now in a large nonstick skillet, I'm going to heat this to medium high. Heat two tablespoons of olive oil. When the oil is hot and shimmering, add the zucchini. And I'm just going to toss it around for a couple of minutes.
So what's great about the spiralizer is that you can use any type of vegetables. You can use butternut squash, carrot. And all of these vegetables that you can use in it are packed with a ton of vitamins and minerals.
So after a couple of minutes, they've cooked thoroughly and they're not too mushy, which is the key here. So I'm going to take this off of the heat and I'm going to transfer now all of these yummy zucchini noodles into my bowl. If you thought that part was fun, I'm getting ready for my pesto.
I like to add a couple of dollops, but feel free to use as much or as little as you'd like. And then you can't forget to use your shiitake mushrooms. And I baked these shiitake mushrooms earlier on a sheet tray, which are an amazing plant-based and vegan source of vitamin D.
All right, who's getting hungry? I'm going to plate a little bit in this bowl here, and the family will eat the rest later. These walnuts are the final great addition, which have a ton of vitamin E. Now, I can't leave without taking a bite. It's crunchy, flavorful. It's also deliciously hydrating. You can taste the earthy aromas coming from the shiitake mushrooms.
The zoodle bowl is an adaptable and nutritious meal. Your heart and your health will thank you.
2022 Healthgrades Operating Company, Inc. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment. All rights reserved. May not be reproduced
or reprinted without permission from Healthgrades Operating Company, Inc. Use
of this information is governed by the Healthgrades User Agreement.