Foods & Exercises for a Diabetic

Most diabetics have to take some form of medication. Though medication may be needed, it is important for diabetics to also eat the proper foods and have a regular exercise routine. Learn the proper foods to eat as a diabetic. And get a jump-start on living a healthy diabetic life with a suitable exercise routine.

Reasons for a Healthy Diet and Exercise

• Diabetes is a disease producing high glucose levels in the blood. It is commonly known as high blood sugar or sugar diabetes. This disease is usually treated with medication prescribed by a doctor or health-care provider. Many people control diabetes successfully with proper diet and exercise alone. However, even diabetic patients taking medication need to assist in their treatment by practicing a healthful diet and exercise regime.

The Right Foods

• Eat lean cuts of meat. Don't just save the fish for Friday. Eat four ounces of salmon or other high-omega fatty-acid fish once a day. Cook eggs in many versatile ways to get lean protein. Prepare pork tenderloin, lean poultry and lean beef, which are also correct protein choices for diabetics.

  Eat a medium size piece of fruit or a half cup of berries (80 calories) two to three times a day. Eat fruits such as apples, nectarines, oranges, peaches, pears, grapefruit (half piece), apricots, cherries, figs, grapes, melons and plums. Eat small bananas if they don't trigger hunger.

  Consume non-starchy vegetables. Eat as many of these vegetables as desired: asparagus, artichokes, bell peppers, Brussels sprouts, cauliflower, celery, cabbage, collard and mustard greens, spinach, arugula, bok choy, chard, kale, zucchini, snow peas, green beans and eggplant. But eat sparingly more starchy vegetables such as potatoes, sweet potatoes and beets.

More Foods and Good Exercise

• Consume two to three servings of low-fat milk, yogurt and cheese products each day. Have one or two nut servings (about 50 calories) each day, such as almonds, cashews and hazelnuts; sunflower, pumpkin and sesame seeds; and walnuts and pecans.

  Eat 100-percent whole grains to balance out healthy meats and vegetables. Cook with canola, olive and sesame oils for good fat consumption.

  Alternate aerobic, strength-training and flexibility exercise to lower the risk of cardiovascular disease, to build muscle and to build joint flexibility. The following aerobic exercises burn fat and calories: walking, stair climbing, cycling, swimming, rope jumping and elliptical machine workouts. Burning fat and calories in turn reduce blood glucose levels.

  Strength-training improves insulin sensitivity (a condition in which normal amounts of insulin are inadequate to produce a normal insulin response from fat, muscle and liver cells), fasting blood glucose (blood glucose level before eating) and glucose intolerance (inability to produce insulin or insulin not working properly in the body). It also reduces peak blood glucose levels (blood glucose after eating). Try strength-training exercises that include elastic stretch bands, squats, lunges, push-ups and free weights.

  Flexibility exercises such as yoga and Pilates reduce stress, burn calories and improve muscle tone.