Diabetes: It’s More Than Blood Sugar
“What’s your blood sugar?” “How’s your A1C?”
When we talk about diabetes, we usually put most of the emphasis on blood sugar or blood glucose. That’s no surprise since blood glucose can jump or plummet quickly, changing the way you feel from one hour to the next. Without a doubt, if you have diabetes, monitoring and managing your blood glucose is critical. But equally important is tending to the health of your heart and blood vessels.
Unfortunately, having diabetes at least doubles your risk of heart troubles. That’s a scary-sounding statistic, but there is good news, as well. There is a lot you can do to protect yourself, and many of the things you do to control your blood sugar – eat well, exercise, take medications – also protect your heart. I teach my patients the ABCs of diabetes care.
A: A1C – a measure of blood sugar control for two to three months
B: Blood Pressure
C: Cholesterol (and triglycerides)
Below are the American Diabetes Association’s (ADA) recommended target goals for A1C, blood pressure and cholesterol. However, everyone is different and everyone’s diabetes is different, so you must discuss individualized goals with your healthcare team.
Measurement ADA Goal
A1C < 7%
Blood glucose 70 – 130 mg/dl before meals
< 180 mg/dl 1 – 2 hours after beginning the meal
Blood pressure < 140/80 mmHg
LDL cholesterol < 100 mg/dl
< 70 mg/dl for those with cardiovascular disease
HDL cholesterol > 40 mg/dl for men
> 50 mg/dl for women
Triglycerides < 150 mg/dl
Often people with diabetes put energy into one of the ABCs at the expense of the others. A healthy future requires that you to manage all three, but sadly less than 20% of Americans with diabetes have each of the three at target levels, Here are a few things you can do right now.
- If you don’t already know, call your physician’s office to learn what your blood glucose target is for various times of the day.
- Ask if your blood pressure and cholesterol levels are in control.
- Meet with a registered dietitian nutritionist to develop a personalized meal plan.
- Use less salt and more herbs and spices in cooking.
- Choose lower-sodium packaged foods, and use only half of a salty seasoning pack.
- Cook more foods from scratch.
- Spread a trans fat-free tub margarine instead of butter.
- Sauté in cooking oils instead of butter, lard and other solid fats.
- Eat more vegetarian meals.
Taking control of all aspects of your diabetes puts you in charge of your health now and in the years to follow. Now what is more empowering than that?
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.
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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.