Diabetes runs strong in my family and is also very prevalent in the South Asian (Indian) community.
So, when I learned that my sugars were approaching the pre-diabetic level before 40, I will admit, I started to panic. I knew I needed to make some changes to my lifestyle.
Here is what I did to help stabilize my sugars and bring them to a more manageable range.
- Focused on protein for breakfast each day to keep blood sugars stable and to stay full until lunchtime.
- Try my best to not skip a meal. When I skip a meal, I get so hungry that I start reaching for anything and everything causing me to overeat.
- Stopped drinking alcohol. This was a biggie. (More for another post)
- Switched white pasta for whole wheat pasta or chick pea pasta.
- Aimed for whole grain bread when possible and I freeze/thaw the loaves before eating. Research is showing that if we prep our carbs with freezing and thawing and/or toasting, it can break down the starch structure and turn it into resistant starch. Resistant starch acts more like fiber in our bodies. The result is it has a lower glycemic response, meaning a slower rise in blood sugar after you eat it.
Give it a try and let me know what you think!
Farah Myers is a Family Nurse Practitioner with Cool Creek Family Health, a direct primary care (DPC) clinic in Carmel, Indiana. DPC is a model of value based healthcare that allows the patient (you) better access and a more personal relationship with your healthcare provider. Contact us today to learn how we put you in the driver’s seat of your healthcare and can make you love your primary care experience again!
