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Being a woman has its own set of challenges and having diabetes brings about new challenges.  So, being a woman with diabetes is a unique journey.  Below, we have compiled articles from our own team of experts to help you navigate some of the most challengeing aspects of being a woman with diabetes in today's world.  

22 Dec

What (exactly) is Pre-Diabetes?

Written by Susan Weiner, RD, MS, CDE, CDN

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Pre-diabetes is a condition in which blood sugar is elevated (above acceptable levels), but not high enough to fall into the range  of type 2 diabetes. According to the American Diabetes Association 79 million people in the United States have prediabetes, which if left untreated will become type 2 diabetes. Additionally, research has shown that pre-diabetes can cause heart and circulatory problems. Clearly, this is a condition which needs to be taken seriously.

 

Pre-diabetes should be considered  "Pre-Type 2 Diabetes". If it is not properly treated, it has the potential to progress to Type 2 diabetes. If your fasting blood sugar (after 8 hours of not eating, usually overnight) is between 100 mg/dl and 125 mg/dl then you have pre-diabetes. A fasting blood sugar of 126 mg/dl puts you in the Type 2 diabetes category. Remember that pre-diabetes has nothing to do with Type 1 diabetes, which is an autoimmune disorder. (We must continue to support research to find a cure for Type 1 diabetes).

 

According to Dr. Gary Trager, the director of the Center for Diabetes and Endocrinology and Metabolism in Huntington New York, "The risk of heart attack and stroke triples to quadruples when you have the diagnosis of pre-diabetes". Pre-diabetes can also increase the risk of retinopathy and neuropathy. Many people are walking around undiagnosed with pre-diabetes (as there are often no overt symptoms). In a recent study in the American Journal of Preventative Medicine, about half of those diagnosed with pre-diabetes don't even try to lose weight or alter their lifestyle habits. I suppose either people are scared and want to prevent Type 2 diabetes, or they are not motivated to change their diet and physical activity habits until they actually develop full blown diabetes! Anywhere from 33%-70% of people who have pre-diabetes will develop Type 2 diabetes. Since it is much easier to control than Type 2, I continue to reach out to those with pre-diabetes in order to help them properly manage their blood sugars.

A study called the Diabetes Prevention Program (DPP) found that losing 5-10% of body weight (by reducing caloric intake and increasing physical exercise) can prevent (or substantially delay) Type 2 diabetes from developing. Carrying weight in your belly is very dangerous, and can significantly impact your blood sugar levels. People who are "apple shaped" are at high risk for being insulin resistant. A woman with a waist measurement of more than 35 inches is at high risk for developing blood sugar problems. And a man with a waist circumference of more than 40 inches is in the high risk category.

 

Don't delay! Get started today! If you’re not sure how to manage your carbohydrate and calorie intake, contact a registered dietitian and certified diabetes educator to develop a meal plan that will fit into your lifestyle and control your blood sugars. Start moving! Exercise is a key component to blood sugar management. Talk to your doctor about possible blood glucose monitoring and medications changes. Do whatever you can to prevent pre-diabetes from developing into Type 2 diabetes.

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06 Sep

You CAN Eat Out if You Have Diabetes

Written by Susan Weiner, RD, MS, CDE, CDN

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noodles

eating out

 

You CAN eat out if you have diabetes. Planning ahead and controlling your carbohydrate intake, will allow you to properly manage your blood sugars and enjoy a delightful restaurant meal.

You are not powerless outside the kitchen. Remember to select meals that are prepared using healthy cooking techniques, such as broiling, roasting or grilling.  Ask for substitutions when appropriate. Dining out should be an enjoyable experience, but should not negatively impact your blood sugars or weight.

Portion Distortion

  • Choose the smallest meal size. For example a lunch sized entree.
  • Dine out with a partner & share the meal.
  • At the beginning of the meal, ask that half your food be placed in a take home container.
  • Steer clear of "all you can eat" buffets.
  • Avoid menu items that use the following words to describe the portion size: Jumbo, Extra Large, Supreme, Triple, Double, Grande
  • Go for: Small, Appetizer size, Lunch portion, Kids size, Petite or Junior

Try to eat Meals on Schedule

Dining at a consistent time can help maintain stable blood sugar levels. This is especially true if you take insulin or insulin sensitizing medication. Tips:

  • Make a reservation in advance (so you know when you will be seated and eating).
  • It eating later than usual is unavoidable, you may need to add a planned snack.
  • If you have any special food requests, ask if your meal will require extra time to prepare.
  • You may need to adjust your insulin or diabetes medication if your dinner will be very late.
  • Don't forget to test your blood sugar. You need to test, even if you are not at home.

Drinks Count Too

  • Try not to drink your calories.
  • Drink water, seltzer with lemon or lime, unsweetened iced tea or an occasional sugar free/calorie free diet soda.

Alcoholic Beverages

  • Avoid alcoholic beverages when your blood glucose is below 80 mg/dl or you have hypoglycemic symptoms (which can continue 8-12 hours after consumption of alcohol).
  • Alcohol can cause high blood glucose levels due to excess carbohydrate intake from a mixer (such as fruit juice) in a cocktail.
  • Moderation and blood sugar testing is key if you plan to consume alcohol.

Navigating the Salad Bar: Avoid Hidden Carbs and Sodium

  • Dressings can be misleading: Salad dressings can be high in carbs & may not have a food facts label available (if they are in containers). It's easy to overindulge. Always get your dressings and sauces on the side.
  • Portion control is very important. Fill up on the veggies, and avoid add-ons like croutons and excess proteins that might be mixed with fillers and extra fat (such as creamy tuna salad).

Fast Food

Check out nutrition information available online for all fast food and chain restaurants before you leave your house.

  • The average fast-food meal can = 1000 calories or higher & can raise your blood sugar above your target range.
  • If you're having fast-food for one meal, include healthier foods in your other meals to maintain balance.
  • Chicken & fish can be smart choices, but not if they're breaded & deep fried .
  • Fast food is often high in trans fat, saturated fat, sodium & calories.

How does dining out effect your diabetes? Please share your dining out with diabetes tips and experiences.

 

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