by Arlene Hauben

Created on: February 24, 2011

When I was recently diagnosed with mild diabetes, the first step I took was to kick the sugar habit. Here’s how this all came about. For most of my adult life I have struggled with low blood sugar attacks. If I don’t eat on time or don’t eat enough protein, I start to feel disoriented and confused. Although I never fainted or passed out, the attacks made me feel unhinged physically and mentally. Finally, I was diagnosed with mild diabetes, which runs in my family.

The diabetes was officially diagnosed by a nutritionist that my internist sent me to. She said my blood tests definitely showed that I was in the diabetic range. My fasting blood sugar in the morning before eating breakfast is between 120 and 130. She advised me to cut out sugary foods, such as cake, candy, and any kind of soda, and to limit my carbohydrates to no more than 32 grams per meal.

To keep my blood sugar level, I eat at least three meals a day and have two or three snacks that are high in protein. Meals consist of fish, chicken or meat, and vegetables. If I have a grain or pasta with the meal, it should be the whole wheat variety. Sweet potatoes are preferable to white potatoes. All of the breads I eat are whole grain or whole wheat. Desserts have to be sugar free and the same for beverages. The nutritionist recommended Crystal Light, although some people say the sweetener they use is not good for you in large amounts. 

Finding foods to eat at meal time is not a big problem, but snacks can get monotonous. I stay away from pretzels and potato chips, junk food, and any kind of candy. Healthy snacks for diabetics include peanut butter on a whole wheat cracker, or a piece of cheese with half of an apple. Although cheese has some fat, I believe that your body needs fat in moderation. Plain yogurt combined with some nuts is another good snack, as is cottage cheese with a bit of fruit. Hummus is another good choice with a couple of olives and two whole wheat crackers. 

I recently discovered Herbalife nutritional shakes, which I have at breakfast and during the afternoon as a pick me up. One shake with 8 ounces of soymilk or nonfat milk provides 9 grams of protein, only 1 gram of fat, and total carbohydrates of 13 grams. Each shake is packed with vitamins, minerals and herbs and with milk has only 170 calories. You can add extra protein powder to the shakes and a few strawberries or other fruit in moderation. Remember that fruit has sugar, and even though it is natural sugar, it can raise your blood sugar level. 

An alternative to sugary candy is a protein bar from Herbalife or Glucerna, a company that makes products for diabetics. Both snack bars satisfy the sweet tooth, curb appetite and help to keep blood sugar level. The goal for diabetics is to keep your blood sugar on an even keel, through diet, exercise and medication, if necessary. You don’t want your blood sugar to get too high or too low. Both extremes are dangerous. 

After I kicked the sugar habit, I lost six pounds in about a month.  I seldom have cravings, but when I do I have a half of a banana or a small piece of fruit. Cereal low in carbs, such as Naked granola, is satisfying with some low fat milk.So far, my diabetes is under control and I do not have to take insulin or other medications.  My endocrinologist monitors my blood sugar and my A1C, a ratio that indicates how much sugar is bonding to the red blood cells. I would advise anyone who suspects they have diabetes to ask their doctor to test their A1C.  For more information about diabetes and A1C, go to: http://www.mayoclinic.com/health/a1c-test/MY00142 or http://www.diabetes.org.

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