The Diabetes & Diet Connection

Diabetes is a metabolic disorder where your body either doesn’t produce enough insulin or the body does not react well to the insulin it does produce. This fluctuation of too little insulin is diabetes. Diet, exercise, and sometimes medication, can help in treating this metabolic disorder.

Symptoms of Type 1 diabetes come on slowly and are: incessant thirst, unexplained weight loss, increased hunger, frequent urination, weakness, and general fatigue.
Symptoms of Type 2 diabetes form slowly and will include: burred vision, frequent urination, increased thirst, slow healing sores, irritability, frequent bladder/vaginal/or skin infections, and tingling of hands and feet.

Type 2 diabetes has a key role in diet. In this type of diabetes a reduction in body mass may be all that is needed to control their illness. Even in Type 1 the implementation of a healthier diet program can decrease symptoms and lower your chance of complications later in life from diabetes. Increasing fiber rich foods, fruits, and vegetables into your diet can increase your immunity, regulate blood sugar, and maintain metabolism. With this, the diabetic may not suffer the high and lows of sugar surge versus sugar drops. Maintaining an even balance chemically in the body is key of a proper diet.

Diet Tips for Diabetes
Eat three meals a day, plus a bedtime snack if you take insulin.
Don’t eat too many proteins. Limit your meat intake to 6 ounces.
Limit alcohol and sweets. Empty calories and high sugar/carbohydrate alcohols hinder a diabetic.
Get to a healthier weight. Losing weight improves your blood sugar levels.
Get loads of fiber. They make you feel full and are good sources of vitamins.

Check your BMI
Determining your BMI (body mass index) can help you see if you are overweight. A BMI of 19-24 is good, 25-29 is overweight, and over 30 is obese. We term BMIs over 40 as morbidly obese.

BMI Chart

4’10”
BMI range 19-24, 91-115 lbs
BMI range 25-29, 119-138 lbs
BMI range 30+, 143+ lbs

4’11”
BMI range 19-24, 94-119 lbs
BMI range 25-29, 124-143 lbs
BMI range 30+, 148+ lbs

5’0”
BMI range 19-24, 97-123 lbs
BMI range 25-29, 128-148 lbs
BMI range 30+, 153+ lbs

5’1”
BMI range 19-24, 100-127 lbs
BMI range 25-29, 132-153 lbs
BMI range 30+, 158+ lbs

5’2”
BMI range 19-24, 104-131 lbs
BMI range 25-29, 136-158 lbs
BMI range 30+, 164+ lbs

5’3”
BMI range 19-24, 107-135 lbs
BMI range 25-29, 141-163 lbs
BMI range 30+, 164+ lbs

5’4”
BMI range 19-24, 110-140 lbs
BMI range 25-29, 145-169 lbs
BMI range 30+, 174+ lbs

5’5”
BMI range 19-24, 114-144 lbs
BMI range 25-29, 150 174 lbs
BMI range 30+, 180+ lbs

5’6”
BMI range 19-24, 118-148 lbs
BMI range 25-29, 155-179 lbs
BMI range 30+, 186+ lbs

5’7”
BMI range 19-24, 121-153 lbs
BMI range 25-29, 159-185 lbs
BMI range 30+, 191+ lbs

5’8”
BMI range 19-24, 125-158 lbs
BMI range 25-29, 164-190 lbs
BMI range 30+, 197+ lbs

5’9”
BMI range 19-24, 128-162 lbs
BMI range 25-29, 169-196 lbs
BMI range 30+, 209+ lbs

5’10”
BMI range 19-24, 132-167 lbs
BMI range 25-29, 174-202 lbs
BMI range 30+, 209+ lbs

5’11”
BMI range 19-24, 136-172 lbs
BMI range 25-29, 179-208 lbs
BMI range 30+, 215+ lbs

6’0”
BMI range 19-24, 140-177 lbs
BMI range 25-29, 184-213 lbs
BMI range 30+, 221+ lbs

6’1”
BMI range 19-24, 144-182 lbs
BMI range 25-29, 189-219 lbs
BMI range 30+, 227+ lbs

6’2”
BMI range 19-24, 148-186 lbs
BMI range 25-29, 194-225 lbs
BMI range 30+, 233+ lbs

6’3”
BMI range 19-24, 152-192 lbs
BMI range 25-29, 200-232 lbs
BMI range 30+, 240+ lbs

6’4”
BMI range 19-24, 156-197 lbs
BMI range 25-29, 205-238 lbs
BMI range 30+, 246+ lbs

For more information
American Diabetes Association
www.diabetes.org
1-800-342-2383