Typically, sodium is referred to as salt, which is correct. However, the latter is extremely limiting and doesn’t cover the inherent risk of salt and its dominance and existence in other foods. Many consider salt a whitish substance and believe its associated high blood pressure risk is reduced once it’s been reduced in main food preparations. Sadly, that isn’t the case, as many foods contain salt and sodium.

Eating these foods increases the amount of dietary salt intake, leaving people with increased high blood pressure. For one, the typical human consumes more sodium than is appropriate. The few people who don’t eat more than is required are on a diet designed to reduce sodium intake.

The above revelations point toward one fact — sodium intake poses a severe risk for people with diabetes, and there’s little effort to control its consumption. This guide aims to change that perception by providing comprehensive, explicit information on how sodium causes diabetes, aids its progress, and triggers its complications. We’ll also cite some research at some point and consider some common sodium-dense foods.

What to Expect

  • Sodium Chloride and How It Affects the Body
  • Sodium Chloride, Diabetes, and Complications
  • Research on Sodium’s Relationship With Diabetes
  • Foods That Are High in Sodium
  • The Best Low Sodium Foods to Go For
  • How to Reduce Your Sodium Intake

Sodium Chloride and How It Affects the Body

sodium and diabetes

Generally, sodium is considered the encompassing term for what’s known as salt, and both terms are widely interchanged. However, the reality is that sodium and salt are two different compounds.

Salt is a compound comprising sodium and chloride; the sodium in salt comprises 40% of the entire makeup. However, it’s highly influential regarding the nutrients salt provides for the body. Excessive consumption of salt or salty food implies high sodium intake, which has associated consequences.

Consumable refined or dietary sodium intake is essential for the body. It’s a vital electrolyte or mineral that helps regulate the body’s fluid balance and ensure the proper functioning of the muscles and nerves.

If consumed appropriately, sodium has various benefits. The problem is that this is mostly not the case. According to CDC reports, 89% of adults are guilty of high sodium intake, and the major source of unhealthy consumption comes from table salt.

The recommended healthy daily intake of sodium is pegged at 2,300 mg. However, many adults eat more than this, and this is exactly where the problem stems. It’s estimated that the average American adult eats up to 3,400 mg worth of sodium per day.

The above quantity is considered too much salt and, by extension, high sodium content. The source of high sodium is primarily table salt and processed foods. Majorly all processed foods, in one way or the other, contribute to increased daily sodium intake, which is bad for health.

Healthy and unhealthy adults exposed to a high sodium diet subject themselves to several complications, the most critical being high blood sugar and chronic kidney disease (CKD). These are, by extension, significant risk factors for diabetes — the insistent high blood sugar caused by too much sodium increases the risk of diabetes in healthy people.

Sodium Chloride, Diabetes, and Complications

sodium and diabetes

Diabetes is a severe condition associated with one of the highest preventable deaths globally. It’s also a progressive condition that all major national health institutions seek to provide orientation about due to how it develops and worsens over time in the body.

The American Diabetes Association (ADA)—the frontline health institution for diabetes awareness—has an ever-updating list of some safety measures for high blood sugar control. One of them is the control of sodium intake.

According to the healthy body, excessive sodium consumption—like carbs—significantly increases blood sugar levels and can increase diabetes complications. However, the rate at which sodium influences diabetes negatively isn’t as severe as most bad carbs, making the relationship between it and high blood sugar levels extremely complex. It generally interacts with other diabetes causative factors to affect health severely.

As stated earlier, the body can take as much as 2,300 mg of sodium daily. The barest minimum that people should go for, especially when they have diabetes, is 500 mg. This amount helps them maintain an average blood sugar level needed to balance their glucose levels.

Meeting this barest minimum isn’t difficult as it’s less than a tablespoon and can be obtained from home-cooked meals. On the other hand, eating certain snacks and processed foods increase sodium levels in the body, subsequently spiking blood sugar.

People with diabetes who consume too much sodium risk having fluid retention over time, triggering swelling in the hands and legs. This is due to sodium’s natural make up and its tendency to absorb water naturally. Following the intake and digestion of a sodium-filled meal, it goes straight into the bloodstream and increases blood pressure.

The rise in high blood pressure has a high chance of morphing into hypertension, a serious condition that can cause eye, kidney, heart, and brain damage. All of these conditions are independent of the natural diabetes risk. Therefore, for people with diabetes already, adding salt-induced hypertension to the mix only worsens the situation and could quickly become life-threatening.

Diabetes on its own has an increased risk of causing cardiovascular diseases like heart disease, kidney disease, and stroke. Sodium intake will therefore make the situation worse than it is.

People with diabetes are also exposed to severe dehydration when they eat too much sodium. Additionally, they’re highly likely to develop diabetes ketoacidosis —  a liver-damaging condition associated with extreme pressure on the liver.

An excellent approach to reducing the complications of diabetes is to take deliberate steps toward sodium reduction in your diet. This is achieved by eating fresh foods and avoiding those with high salt amounts.

Research on Sodium’s Relationship With Diabetes

sodium and diabetes

Many studies confirm the limited understanding of how excessive sodium intake affects diabetes. However, few studies generally highlight that sodium isn’t suitable for people with the condition.

A study titled “Dietary Sodium Intake in Type 2 Diabetes” reviewed the major relationship and situation surrounding sodium intake and diabetes. Expectedly, the results are in line with what this guide has highlighted so far.

The study—considering self-referred patients with type 2 diabetes—showed that people who suffer from the condition still consume sodium higher than the recommended value. It also highlighted that people with type 2 diabetes and sodium-induced hypertension are at greater risk of developing chronic kidney disease (CKD) and cardiovascular disease (CVD) than those with diabetes who control its progress.

The study was termed ENHANCE by the researchers and comprised a single-center randomized controlled trial that tested a 6-month intervention to determine effective diabetes management lifestyle for people with type 2 diabetes. A baseline 3-day food diary data for patients were recorded to make the results easy to establish.

All participants in the study were at least 18 years old, and each had a self-reported diabetes diagnosis as a condition for participating in the study. The exclusion criteria for the study included:

  • Hypoglycemic coma or people who have experienced a seizure in the past 12 months before the study
  • Inability or unwillingness to self-monitor to carry out self-monitoring of capillary blood glucose and failure to participate in the arranged group classes
  • Hypoglycemia that requires external assistance for the past 3 months before the study
  • A history of type 1 diabetes
  • Patients who have a history of dementia and substance abuse
  • People suffering from end-stage renal disease and were exposed to renal dialysis treatment or are expected to get the treatment in the 6-month intervention study period
  • Participants who may leave the study region within the six months
  • Participating in another clinical trial as participants may be open to influential factors in the other one such that it affects the result of this one
  • No support from the primary health care provider of a participant as there may be a need for data from health care for the study.

The primary metrics for the analysis were:

  • Diet Guide: All participants were mailed a diet diary 2 weeks before the start of the baseline measurement. The participants were asked to choose three days out of the two weeks to record their meals and provide data on the foods consumed, the respective serving sizes, and the food brands.
  • Demography: Participants were also directed to complete Rigler Comorbidity Checklist and a questionnaire concerning sociodemographics.

Results:

The study result showed that 296 respondents started the trials, and about 251 completed the 3-day diet diary. That was approximately 84.8% of all the respondents.

Furthermore, only 20.3% could limit their sodium intake to below the recommended 2,300 mg for a healthy person. Only 2.4% of the entire respondents could stick to the American Heart Association (AHA)’s maximum limit of 1,500 mg daily to prevent heart disease. Despite the obvious issue of separation of demographics in the intervention, the average result was consistent that most people with diabetes will consume more sodium than is needed for their condition.

The research showed that about 20–60% of people with diabetes have sodium-induced hypertension. It confirmed that excess sodium intake increases the intravascular volume, directly reducing antihypertensive drugs’ effectiveness. It’s also linked with worsening proteinuria in microalbuminuria patients.

Ultimately, the study highlighted that the solution to the negative effect of sodium on the body is to eat a restricted diet with little quantity of nutrient in it.

Considering Other Research

Other diabetes research also shows that several concerns come with high sodium intake, especially its role in cardiovascular disease development. The American Heart Association, following several studies, confirmed that adults with diabetes are twice as likely to die from heart disease than those without diabetes. This revelation tagged sodium as one of the major causes of the disease’s progress.

Another research showed that people with diabetes who consume more sodium than recommended increase their risk of vascular disease by over 200%. The study encouraged people to reduce sodium intake for the best effective diabetes management. Other tips to get the best out of the situation include avoiding a low potassium intake.

Some studies have also sought to determine the appropriate sodium quantity people should be exposed to, with special attention paid to those with diabetes already. A 2021 clinical trial in the Metabolism, Nutrition and Cardiovascular Disease journal achieved impressive results in this regard.

The trial showed that people who restrict their sodium intake drastically reduce their systolic blood pressure by 5.5 mmHg and diastolic blood pressure by 1.6 mmHg. More importantly, the trials were randomized, making the average results reliable.

We previously highlighted that the recommended maximum amount of sodium per day should be no more than 2,300 mg. However, research on people’s adherence to this ADA-recommended limit showed that not so many people adhere to the sodium daily maximum limit. For example, a 2020 Nutrition and Diabetes journal paper confirmed that just 7% of the respondents kept their sodium intake within the 2,300 mg limit.

Also, unlike the widespread belief that homemade foods have more sodium because most require table salt for taste, there are indications that restaurant and processed foods contribute just as much sodium and even more. A Circulation journal paper published in 2017 confirmed this fact. According to the journal, the possible change in sodium primary sources could be due to more sweetened processed foods that require more salt for balance instead of healthier homemade meals.

The journal further established that up to 70% of sodium chloride consumed by the average American daily stem from foods eaten in restaurants, with processed options being the biggest culprit.

Foods That Are High in Sodium

sodium and diabetes

Many natural foods have sodium. While most people get sodium from table salt, high sodium foods act as secondary salt supplementations.

An average American consumes a minimum of 1.5 teaspoons of salt every day, equivalent to 3,400 mg of sodium — way more than the body requires. Canned or processed foods have incredibly high sodium concentrations, while fast food from restaurants is also very salty.

The following are foods that have a high amount of sodium:

  • Poultry, meat, or fish that has been salted, canned, cured, or smoked like cold cuts, bacon, ham, sardines, sausage, caviar, and frankfurters
  • Buttermilk
  • Breaded meats and frozen dinners, including chicken nuggets, pizza, and burritos
  • Salted nuts
  • Canned meals like chili, soups, baked beans, spam, and ravioli
  • Powdered mixes for soup and bouillon cubes
  • Cheese sauces, cheeses, and cheese spread
  • Cottage cheese
  • Broths that have added salt, canned vegetables, and stocks
  • Biscuits, waffle mixes, flour that rises by itself, quick bread, and pancakes
  • Rolls and top bread that’s salted
  • Large quantities of ketchup and mustard
  • Instant puddings and cakes
  • Salted crackers, croutons, and pizza
  • Packaged mixes, processed for pasta, rice, mashed potatoes, tater tots, hash browns, stuffing, and potato au gratin
  • Vegetables prepared with ham, salted pork, or bacon
  • Seasoning salt, marinades, soy sauce, and salad dressings
  • Salsa, tomato sauces, and pre-made pasta
  • Canned vegetable juices
  • Salted vegan spreads, margarine, or butter
  • Softened water
  • Seasoned ramen mixes
  • Sauerkraut, olives, pickled vegetables, and pickles
  • Potato dishes that are boxed
  • Sandwiches
  • Dried meat and jerky
  • Tortillas
  • Pretzels
  • Bratwurst and hot dogs
  • Pork rinds

The Best Low-Sodium Foods to Go For

sodium and diabetes

It’s essential to control your sodium intake—especially if you have type 2 diabetes—by keeping your sodium intake below 2,300 mg daily. People who have hypertension should keep their sodium intake below 1,500 mg daily.

Checking the menus or labels is essential when eating out or shopping for food. Food companies, by law, are mandated to outline their food’s sodium content on its label, and credible restaurants also do the same on their food menus.

Choose low-sodium foods containing 140 mg or less sodium in each serving. There are many foods free from sodium that you can use to replace foods with excessive sodium. Some examples are sodium-free chips, juice without salt, canned vegetables without salt, and rice cakes.

Here’s a more extensive list of good low-sodium food that you can use to replace food high in sodium.

  • Egg and its substitute that doesn’t contain additives
  • Yogurt, milk, ice milk, and ice cream
  • Most cereals and muffins
  • Poultry, fish, and frozen or fresh meat that don’t contain additives
  • Canned fish that are low in sodium
  • Dried beans and peas (in place of the canned type)
  • Cheese that’s low in sodium, mozzarella, cream cheese, and ricotta cheese
  • Unsalted rolls, bagels, and bread
  • Pasta and rice cooked without adding salt
  • Noodles, flour tortillas, and corn that’s low in sodium
  • Unsalted pretzels, popcorn, and chips
  • Peanut butter that’s low in sodium
  • Breadsticks and crackers that are low in sodium
  • Juices, canned vegetables, and sauces that are low in sodium
  • Frozen or fresh vegetables that don’t have sauce
  • Drained, oil-packed, or water-canned poultry or fish
  • Mayonnaise
  • Desserts that are prepared without salt
  • Vinegar
  • Vegetable juices or fruits that are unsalted or low in salt
  • Homemade soup prepared without adding salt
  • Unsalted vegan spread, butter, or margarine
  • Salad dressings, vegetable oils, and sauces that are low in sodium
  • Canned, frozen, fresh, and dried fruits
  • Potatoes products like french fries that are prepared without adding salt and fresh potatoes
  • Bouillon, stocks, broths, powdered and canned soup that are low in sodium
  • Healthy fat like avocado oil, avocado, and olive oil
  • Starchy vegetables like parsnips and butternut squash
  • Grains and bread that are low in sodium
  • Fruits and fresh vegetables like peppers, cauliflower, broccoli, and greens
  • Beans and grains like dried beans, farro, brown rice, whole-wheat pasta, and quinoa
  • Frozen or fresh fish like bass, cod, and tuna

As you’re trying to avoid food high in sodium, you need to know more about foods with low sodium. Most food labeled low or no sodium contains a high quantity of potassium, often used as a substitute for salt. As such, you need to consult with your doctor if you’re on a diet low in potassium before eating any of such food.

However, many foods low in sodium may contain high amounts of carbohydrates like fats and sugar, which people with diabetes or pre-diabetes are trying to avoid to preclude a worsened condition. Food that’s high in sodium contains 400 mg of the nutrient or more. As a rule of thumb, when shopping, avoid foods with high sodium, salt, brine, and monosodium glutamate on their labels.

How to Reduce Your Sodium Intake

sodium and diabetes

Research on diabetes also shows that several concerns come with high sodium intake, especially in terms of its role in developing cardiovascular disease. Here are excellent means of avoiding these complications:

Tips When Eating Out

  • When eating out, request the restaurant’s nutritional information to help you order food low in sodium
  • Order fresh fruit or vegetables without adding salt
  • Ask the waiter to instruct the chef to avoid using salt when preparing your meal
  • Share your meal with a family member or friend
  • Eat fast food occasionally

Tips When Shopping for Grocery Items With Low Sodium

  • Go for packaged foods labeled with reduced sodium, no added salt, or low sodium
  • Buy canned, fresh, or frozen vegetables that come without sauce or salt
  • Request for a low sodium list from the grocer
  • Purchase fresh pork, fish, lean meat, and poultry instead of smoked, salted, cured, or other types of processed meat
  • Check food labels to know the products that contain a low amount of sodium
  • Buy prepared meals with a sodium content lower than 600 mg or a meal labeled healthy
  • When buying fresh products, ensure that salt or saline isn’t added, or go for another brand free from sodium
  • Request to see the registered dietitian at the grocery shop to get recommendations or advice on brands or products that are low in sodium

Tips When Cooking Less Salty Meals

Being creative in the kitchen can help you reduce your intake of sodium. Here’s how:

  • Eat more home-cooked meals as it’s difficult to determine the quantity of salt used to prepare fast foods
  • Cook from scratch to control the amount of salt that goes into the food
  • Use some flavored spices—like ginger, pepper, garlic, vinegar, and lemon—to replace salt

Conclusion

sodium and diabetes

As highlighted throughout this guide, sodium is one of the most difficult nutrients to avoid when dieting. A tablespoon of salt is all that is required to supply the body with the sodium it needs.

A striking concern this guide highlights is that even on deliberate attempts to control sodium consumption, people with diabetes find it extremely difficult to stick with the recommended daily sodium intake. One of the studies highlighted showed that only 20.3% of people don’t exceed their dietary recommended sodium limit. Of people who have diabetes, only 2.4% could stick to the AHA-recommended limit.

The difficulty in controlling sodium intake and its complications underscores the need for people with diabetes to take dieting seriously. With the realistic difficulty of controlling sodium intake, people with diabetes must ensure that they control other blood glucose-increasing food sources to achieve a commendable balance.

You should take your diet seriously, and you can achieve this by using a dietitian-recommended diary or an expert constantly updated diabetes management food app. While both options are effective, the latter is more flexible as it consistently provides users with new and extremely healthy diabetes-friendly meals.

For example, our Klinio app is a diabetes-friendly meal app that provides people with the best meals that their body needs. The recommended meals are great for minimizing high blood glucose with the extra benefit of reducing sodium consumption. Patients who stick strictly with Klinio-recommended dietary guides won’t have a problem controlling their sodium consumption and effectively managing diabetes.

However, while metformin is one of the major oral medication therapies to manage and control blood sugar, it’s one of the mildest in terms of effect. Many people and experts alike assert that metformin isn’t the most effective medication for diabetes and is mostly best for controlled blood sugar triggered by diabetes in its earliest stage.

The mildness of the drug makes it less suitable for advanced or progressing diabetes conditions. As diabetes progresses, metformin will no longer be able to control blood sugar. At this stage, people with diabetes must know how to read the signs to get a more effective treatment to handle the condition.

In order to help people understand how to best implement better steps and treatments that control blood sugar rise, this guide takes into account the signs of metformin ineffectiveness.

What to Expect

  • What Is Metformin? 
  • The Signs Metformin Is Not Working
  • Natural Diabetes Management Tips to Adopt When Metformin Stops Working
  • Other Necessary Steps to Implement When Metformin Stops Working

What Is Metformin?

what is metformin

Metformin is one of the major treatments people with type 2 diabetes use to manage their condition. The importance of metformin therapy for treating diabetes can’t be overemphasized, and it’s considered the most popular oral diabetes medication.

Metformin is typically the first oral medication doctors recommend to patients with diabetes following diagnosis. Just as first aid treatment is to curb a medical situation from getting worse, taking metformin helps people control their high blood sugar before it becomes severe to the stage where it could trigger other complications.

Metformin belongs to a class of drugs called biguanides and comes in different brand names, with the major ones including Fortamet®, Glumetza®, and Glucophage®. The three brands are designed to help people seeking to control blood sugar. On the other hand, Riomet® is a generic metformin drug that comes in the form of a drinkable liquid oral solution. Notwithstanding, it’s just as effective as the three solid forms of metformin.

Metformin is an oral antihyperglycemic agent that effectively lowers blood sugar by reducing the release of blood sugar from the liver. The liver is a major organ that enhances the release of glucose by the pancreas. Therefore, Metformin reduces how well the liver helps control blood glucose and is typically adequate for people in the early stage of diabetes.

Metformin is highly effective when combined with exercising and dieting. Health experts prefer and recommend it because of its reduced side effects compared to other drugs. This means it’s more effective for controlling blood glucose when coupled with other good habits.

The drug’s mechanism of action makes it a milder medication for controlling blood sugar. However, this particular characteristic makes it more likely to become ineffective in the long run.

Diabetes is a progressive chronic condition that requires discipline to control. Sadly, many people find this control challenging to achieve. While metformin may effectively achieve control, its impact diminishes as diabetes worsens.

The subsequent sessions discuss how and when people with diabetes can know that their metformin therapy is becoming ineffective and its consequences.

The Signs Metformin Is Not Working

metformin is not working

Metformin is generally great for healthy blood sugar control because how it delays the liver from releasing blood sugar. There are also extended-release variants that allow for more convenient dosing and enhanced gastrointestinal (GI) tolerability.

However, being a mild medication makes it less effective in controlling blood sugar in the long run. Patients who eat a lot of carbs and don’t take dieting seriously are the major population where metformin therapy may eventually become ineffective in controlling blood sugar.

In diabetes infancy, the drug controls blood sugar and is expected to continue when there’s control over other factors. After taking metformin, some patients may experience a slight rise in blood sugar. However, this phenomenon is only temporary and usually resolves with time.

Patients may also experience an occasional rise in blood sugar following a major carb meal while on metformin medication. Still, this isn’t considered a cause for concern as long as one implements appropriate dieting and exercise and there’s no regular increase in blood sugar. The occasional glucose increase can’t be considered a sign of metformin failing to work or control blood sugar long-term.

People with diabetes may suspect their metformin may be becoming unreliable if there’s an increase in their blood sugar levels despite taking their doctor-prescribed doses and not eating any major carbs. They’re to become more watchful if they don’t follow a healthy lifestyle in addition to noticing these changes. This is the first sign that metformin may become ineffective in blood sugar control.

Most doctors recommend that patients experiencing this first sign give up unhealthy habits. They’re also more likely to increase the metformin dose. If there’s a lifestyle change, most specialists must adjust the doses to the previous prescription.

If patients don’t implement changes to diet guides and unhealthy eating continues, the metformin effect will only keep waning. If the rise in blood sugar continues, more apparent signs and symptoms will appear, reinforcing the continually diminishing metformin effectiveness. Increasing doses at the advanced stages won’t control blood sugar; instead, patients may risk abusing the medication.

The latter symptoms that patients are likely to experience include:

Blurred Vision

Despite taking metformin, blurry vision and dizziness are signs that the drug is not in any way effective.

Fatigue

Feeling weak without doing any strenuous task is a major sign that metformin medication has become less effective.

Frequent Urination

Urinating more frequently than usual is a latter symptom of advanced symptoms. So, if you’re experiencing it despite taking metformin, it’s a clear sign that the drug is ineffective and you’re leaning towards an advanced diabetes stage.

Headache

Headache is usually a result of stress. However, diabetes can also induce it, and when this happens, it’s a clear indication that metformin medication is no longer working as it should. Diabetes-induced headaches usually manifest as unexplained aches not caused by illness or physical exhaustion.

Increased Hunger

Diabetes causes hunger in people as it progresses. While this is tricky for people to see as a symptom of metformin not working, this sign becomes more apparent when considering certain situations. If there’s a noticeable change in appetite, such as a need to eat at times contrary to normal, it could be a sign of poor metformin effectiveness.

Increased Thirst

Frequent urination causes excessive passing of liquid, resulting in increased thirst. While this isn’t a problem at diabetes inception, patients that take metformin will experience it if they don’t implement other important diabetes management tips.

Nausea or Vomiting

Vomiting and nausea are other serious symptoms of diabetes and signify that metformin is no longer working as it should.

Feeling weak without doing any strenuous task is a major sign that metformin medication has become less effective.

Additional Notes

All of the above signs are the red lights that tell people with diabetes subjected to metformin treatments that their medication is no longer effective. The concerning fact about this situation is that several side effects come with metformin failure.

One of the more severe side effects is the metformin-associated lactic acidosis triggered by excessive metformin use. People with diabetes who consume metformin and abuse it to control their worsening blood sugar spikes usually end up with high lactic acid levels. More concerning is that their blood sugar remains high despite excessive drug intake complications.

Also, metformin overdose could alter the liver’s ability to function properly. An overdose is extremely likely as the drug starts to become significantly ineffective. The strain on the liver increases the risk of diabetic ketoacidosis — another complication that comes with excessively high blood sugar and pressure on the liver. Therefore, metformin could trigger a paradoxical reaction where it contributes to diabetes if not taken in moderation.

Natural Diabetes Management Tips to Adopt When Metformin Stops Working

natural diabetes management tips

When metformin stops working, opting for healthy living is the best step to take. That way, you won’t need to expose yourself to more medications.

Adopting natural healthy steps is the best way to handle diabetes blood sugar. With proper natural and disciplined management, people with diabetes will barely even need to take any drug—including metformin—to suppress or reduce blood sugar levels.

A healthy diet is still the best way to combat weight gain and reduce blood sugar levels. But that’s not the only healthy choice that people can make. This section highlights more options to go for.

Choose Healthy Plant Foods

Plant food supplies carbohydrates, minerals, and vitamins in your diet. Carbohydrates provide the body with energy and fiber, including starch and sugar.

Dietary fiber or roughage is a part of plant food the body can’t absorb. Foods rich in fiber reduce your diabetic risk and encourage weight loss. Eat a variety of food high in fiber, including:

  • Non-starchy vegetables like cauliflower, leafy greens, and broccoli
  • Whole grains like quinoa, whole oats, bread, whole grain rice, and whole-wheat pasta
  • Legumes like chickpeas, lentils, and beans
  • Fruits from trees, tomatoes, and peppers

The Importance of Fiber

  • Fiber slows down the body’s absorption of sugar and reduces blood sugar
  • It helps you get full quickly with less food as it’s energy-rich
  • It controls heart disease risk factors like inflammation and blood pressure
  • Fiber interferes with how the body absorbs cholesterol and dietary fat

Exercise

Exercising has many benefits, including reducing blood sugar and weight loss. These both help reduce or eliminate your risk of having type 2 diabetes. Just 30 minutes of exercise for 5 days of the week will benefit your health significantly. Various types of exercise will help you stay active, including resistance and aerobic exercise.

Resistance Exercise

Engaging in resistance exercise three times weekly improves your balance and strength and helps you stay active. Examples of resistance training are calisthenics, weightlifting, and yoga.

Aerobic Exercise

As little as 30 minutes (or more) of moderate or vigorous aerobic exercise like running, biking, swimming, or brisk walking (for 150 minutes) every week will help reduce your diabetic risk.

Other Necessary Steps to Implement When Metformin Stops Working

diabetes

Research has established that a healthy lifestyle can help reduce blood sugar levels and even help people beat diabetes. Since the body finds it difficult to produce insulin, healthy habits can help people with the condition increase sensitivity of the limited insulin while reducing blood sugar spikes by taking effective steps.

However, since healthy living is difficult for some people due to certain circumstances, there are other ways to handle the condition. Here are some of the steps that people with diabetes can adopt:

Opt for Other Diabetes Medications

There are several medications that people with diabetes can go for once metformin stops working. These medications come in both oral and injectable forms. They’re much more effective than metformin for controlling blood sugar and are usually recommended for the latter stages of diabetes.

The GLP-1 RAs, for example, is one of the more effective treatments that health experts usually recommend patients opt for when they have a worsening case of diabetes that diabetes can no longer handle.

The GLP-1 RA class is a group of injectable medications prescribed by a diabetes specialist to control blood sugar for both the short and long term. Classified into short-acting and long-acting variants, the former help control blood sugar spikes for only some hours, while the long-acting ones can regulate spikes for up to weeks.

However, it’s important to know that while the GLP-1 RAs are incredibly effective, taking them simply gives a red alert that there’s an underlying need to prioritize healthy lifestyle practices and habits.

Quit Smoking and Drink Alcohol Moderately

Smokers have a 30–40% chance of developing type 2 diabetes, which is only higher among heavy smokers. Some research suggests that moderate consumption of alcohol reduces the risk of having type 2 diabetes while excess alcohol increases the risk. Better still, people who don’t drink alcohol or smoke can easily prevent or reduce their diabetic risk.

Consider Diabetes Prevention Programs

If you’re having a worsening case of diabetes such that it’s almost impossible for you to go through the journey alone, then a diabetes prevention program (DPP) may be the best option. While a healthcare provider is good for recommending management tips that you should opt for, diabetes prevention program outcomes help people successfully lower blood sugar levels by guiding them all the way.

These programs are government-organized health services that accommodate diabetes patients and help them achieve recovery. The success rate of DPPs is higher than singular individual attempts to reduce diabetes. So, opting for one is not a bad idea if you see the need to.

Concluding Words

metformin

Metformin is a standard diabetes management drug. However, it does need several complementary management tips to remain effective. When these tips aren’t implemented, people with diabetes have a higher chance of being worse off than before.

This guide has considered what could happen to someone with diabetes who depends on metformin when the drug becomes ineffective. We outlined different symptoms and signs to let people with diabetes know when their medication is no longer effective, enabling them to take more effective steps.

This guide outlined a comprehensive number of steps, including proven medical therapy and other natural methods. Dieting, as expected, stood out as it’s the major determinant of how much glucose the body can produce.

Since high glycemic carbs are the major cause of high blood sugar, leading to advanced diabetes complications, dieting is widely accepted as the most cost-efficient and effective way to prevent the consequences. However, it’s one thing to know the importance of dieting and another to implement it.

Many people generally find dieting challenging to implement, which is why many resources are currently available to help people stick to healthy meals. One of the best resources is diabetes management meal apps. These apps suggest and recommend the best diabetes-friendly variations to eat.

Our Klinio app is one of the top meal apps to go for. Our app gathers different healthy meals and recipes from updated global sources to give clients the best food to eat. It also helps users set a health routine that they can always follow to keep a healthy diet routine and reduce the effect of blood sugar.

The difficulty in achieving control after diagnosis is because normal living choices are unhealthy and encourage blood sugar rise. Generally, most foods are high in carbs and sugar, which is bad news for people who suffer from high blood sugar. Also, it’s not so easy to achieve exercise discipline instead of just resting. These two major poor health choices are why many people find it difficult to control their blood sugar.

However, people can better control their blood glucose levels with insulin therapy. The reason people have diabetes and severe hyperglycemia is because of a distortion in how much insulin their body creates. These distortions make it extremely difficult for people to enjoy insulin sensitivity and have their blood sugar levels under control. Using insulin, however, eliminates the issue of insulin resistance.

Basal insulin is the most popular therapy and comes in many forms and brands. Basal insulin is so popular and highly incorporative that you can find any form that suits your needs — intermediate-acting and long-acting insulin. They’re so named because of their response time following use.

This guide effectively considers how basal insulin works, the different basal insulin injections available, and how they effectively control blood sugar and weight gain.

What to Expect

  • What is Basal Insulin?
  • Types of Basal Insulin
  • Basal Insulin Dosage Information and Guide
  • Side Effects of Basal Insulin
  • The Basal-Bolus Insulin Regimen
  • The Insulin Pump
  • Other Important Factors that Contribute to Diabetes Management

What Is Basal Insulin?

what is basal insulin

Basal insulin is one of the most popular insulins available to patients who have diabetes. It’s one major therapy that people who seek blood sugar control adopt. Basal insulin is designed to provide the body with insulin to keep their blood sugar level at the appropriate level.

The American Diabetes Association (ADA) defines basal insulin as background insulin because it fills the bloodstream with insulin that tackles blood sugar spikes during fasting and sleeping. This means it’s designed to stabilize blood glucose levels during inactiveness and before/after meals.

The basal insulin is quite unique as it’s mostly in times of fasting and inactiveness that blood sugar rises the highest. At night, during sleep, the liver releases glucose into the bloodstream continuously, which continues till the morning, causing the “dawn phenomenon.”

Consistent increase at night is extremely risky for people with diabetes. Thankfully, basal insulin controls the phenomenon, significantly reducing the risk of diabetes complications. Also, following meals, there’s a severe risk of blood sugar increasing more than it should. Again, basal insulin helps prevent such by ensuring adequate postprandial blood sugar level control.

Types of Basal Insulin

Depending on their characteristics and modes of action, all brands of basal insulin are categorized into one of the three categories. While there are different basal insulin types and brands, the major categorization is the one that comprises:

  • Intermediate-acting basal insulin
  • Long-acting basal insulin
  • Ultra-long-acting basal insulin

We’ll comprehensively go through each one alongside examples in the following sections to help people know more about basal insulin’s usefulness.

Intermediate-Acting Insulin

This category describes injectable insulins injected into the body and lasts up to 1 hour. It’s at its strongest 4–8 hours after injection. Since these insulins’ effect doesn’t last the whole day, they are best injected into the body in the morning, just before meals, or in the evening after meals.

The two major brands of intermediate-acting insulin are:

Humulin N (NPH insulin)

Novolin N (NPH insulin)

Both do the same thing and are only different by brand names. Hence, we’ll only discuss Humulin N to outline exactly how intermediate-acting insulins are.

Humulin N

Humulin is an FDA-approved medication to help control blood sugar levels in children and adults with type 1 or type 2 diabetes. Humulin presents as a liquid suspension and is administered as an injection. It can be administered through a prefilled KwikPen or a multiple-dose vial.

This medication has no specific dosage; your insulin needs and blood sugar levels enable your doctor to determine your personalized dosage. However, there might be a need to adjust your dosage, and monitoring your blood sugar closely will determine any future adjustments.

Humulin N contains an active agent called insulin human isophane, a type of human-made insulin that’s slowly released into the blood system over time. It’s also termed neutral protamine Hagedorn insulin (NPH insulin). This form of insulin is manufactured with the help of recombinant DNA technology, where genetic properties are combined to produce insulin in humans.

The insulin human is a similar type of insulin created naturally by the pancreas. So, the body uses human insulin just like it does with natural insulin. This insulin works in the body by transferring glucose from the bloodstream to the cells, where they’re used for energy purposes.

Long-Acting Insulin

Long-acting basal insulins stay in the bloodstream for up to 24 hours. For some people, these categories of insulin may last for a little over 24 hours, while it could be less in others.

The good thing about this type of insulin is that its onset of action is pegged at 90 minutes following injection into the bloodstream. However, some people may have to wait for up to 4 hours before the effect kicks in. Also, unlike the intermediate-acting insulin with a peak time, these categories of insulin work at a steady, gradual rate.

There are four brands of long-acting insulin, and they include:

Levemir (Insulin detemir)

Lantus (Insulin glargine)

Toujeo (Insulin glargine)

Basaglar (Insulin glargine)

Again, all four insulins are long-acting and function the same way. We’ll only consider Levemir to highlight how long-acting insulin brands work.

Levemir

The injection presents in the following forms:

  • A vial containing 10 ml of the drug mixture, with 100 units of insulin detemir per mL.
  • A pre-filled pen known as the FlexTouch pen containing 3 mL of the drug mixture with 100 units of insulin detemir per mL.

Ultra-Long-Acting Insulin

The ultra-long-acting insulin is a special type of insulin designed in January 2016. It’s considered the longest background insulin category because it can last for up to 42 hours. There’s only one major brand in this insulin category — Tresiba.

We’ll briefly highlight how Tresiba works and what patients are to expect following its administration.

Tresiba

This is an FDA-approved medication to help control blood sugar levels in children 1 year and above and adults with type 1 or type 2 diabetes. Tresiba is a liquid solution taken as an injection under the skin once daily. The injection presents in the following forms:

  • A 10 ml vial that contains 100 units of insulin per ml of the solution.
  • A FlexTouch pen — a pre-filled disposable injection pen that comes in either 200 units of insulin for each ml of solution or 100 units of insulin for each solution.

This medication is artificial insulin manufactured in the laboratory and works like the body’s insulin. When Tresiba is given through the skin, it’s absorbed into the bloodstream, acting as a replacement for the natural insulin.

Tresiba contains a form of insulin known as insulin degludec. When injected through the skin, Tresiba steadily and slowly gets absorbed through the skin tissue into the bloodstream. A dose of Tresiba is effective for 42 hours, which helps manage blood sugar before meals, after, and overnight.

Additional Notes

The above are the major categorizations of basal insulins and how they work. Generally, you must talk to your doctor before choosing anyone to ensure safety. There are different types of treatment, and your activity rate and diabetes progress will determine the one that works best for you.

Basal Insulin Dosage Information and Guide

basal insulin dosage

Basal Insulins have different dosage requirements because of how they work. Moreover, each insulin category has its pros and cons, so an endocrinologist is the best specialist to help you ascertain the right dose for each category. Discussed below are the general insulin dosage guide and information.

Take Intermediate Acting Insulin At Bedtimes (Humulin N and Novolin N)

Insulin for most people with diabetes is almost always available in the afternoon when they’re most needed. However, in the mornings, evenings and bedtimes, they’re not as available as they should be in healthy people. This is why the intermediate-acting insulins—Humulin N and Novolin N—are recommended just before or after meals in the morning and evening to allow for adequate blood sugar control before it worsens.

Taking Long-Acting and Ultra-Long-Acting Insulins

The Levemir, Lantus, Toujeo, Basaglar or insulin degludec (Tresiba) are all long-acting insulins. While the first four insulins are standard long-acting insulins that last for 24 hours on average, Tresiba is an ultra-long-acting insulin lasting close to 48 hours.

Taking any of these two insulins is quite straightforward. If you feel your blood sugar spikes aren’t yet advanced, these standard insulins are the best. However, if you know your spikes are severe such that the average long-acting insulin may not be enough to counter them, then ultra-long-acting insulin is the best option.

A doctor is in the best position to determine if your condition is severe or not and the type of treatment that you should go for, so never rule out the need for a doctor’s visit.

Side Effects of Basal Insulin

de effects of basal insulin

While basal insulin is excellent for maintaining blood sugar and reducing the risk of hyperglycemia, several side effects accompany the therapy, with the major one being low blood sugar (hypoglycemia). Some people may experience hypoglycemia in a situation when their insulin dosage becomes excessive following a decline in diabetes progression. This is extremely likely when patients implement other diabetes-friendly management tips.

Normally, it’s expected that health specialists periodically review patients’ insulin doses to avoid taking more insulin than needed. The sad reality is that some patients don’t share their progress with their doctor and end up having too many insulin doses, risking hypoglycemia in the process.

Basal insulin may also lead to certain allergies in people whose bodies don’t tolerate a particular brand. They could experience itching and sores, among other reactions. Additionally, there could be poor interaction between basal insulins and certain drugs, including beta-blockers, clonidine, lithium salts, and diuretics.

The Basal-Bolus Insulin Regimen

the basal bolus insulin

Bolus insulin is quite different from basal insulin. While basal insulin has three categories of insulin that work well for their respective purposes, bolus insulin is often the one experts opt for when they require a therapy with a faster onset of action.

Bolus insulin is called mealtime insulin because it’s strategic insulin taken during meals. They’re grouped as follows:

  • Rapid-acting insulin
  • Short-acting insulin

These two are somewhat similar but act a bit differently. The rapid-acting variants are designed to act immediately (as fast as 10 minutes following administration), contrary to short-acting insulin, which has an onset of action of at least half an hour. While both are simply designed to handle the after-effects of high blood sugar following meals, rapid-acting insulin has a shorter duration of action.

Bolus insulin can also be essential and provide relief where basal insulin falls short. Due to the steady, gradual release of insulin into the bloodstream when using basal therapy, controlling your blood sugar immediately after a meal may prove challenging. In such scenarios, bolus insulin would be the best option.

Drawing from the above realities surrounding the basal and bolus insulins, it’s clear that they can complement each other and help patients control their blood sugar much better. While the background insulin or basal insulin gives longer blood sugar control, bolus insulin ensures immediate control of blood sugar. To ensure the best of both worlds, experts lean towards a medical therapy termed the “Basal-Bolus regimen.”

Consulting your doctor is the first step to adopting the basal-bolus injection regimen, as the therapy requires patients to take multiple shots of injected insulin. Without an expert guide, there may be possible complications. A health expert will help patients know exactly when to take each of the injections to feel better and healthier without serious side effects.

The side effects of basal-bolus insulin therapy aren’t so different from what basal insulin presents.

The Insulin Pump

Insulin pump

The insulin pump is a popular insulin device that’s great for administering insulin into the body. The pump is similar to a smartphone device and effectively delivers either basal insulin or bolus insulin.

The pump is an alternative to injectable insulins and is preferred by many people. A major advantage of the insulin pump is that it makes the flow of the insulin in the bloodstream close to natural, imitating how insulin release ensues in a normal healthy body.

The insulin pump, however, has several concerns. The first is the time it takes to fix an insulin pump into the body. The pump device needs to be set up, amongst other requirements.

The second is the possible mechanical issue that could arise when using an insulin pump. The slightest malfunction of an insulin pump can make people miss out on the right insulin amount that they actually need to function. For example, people with high blood sugar levels could have too much insulin and liver pressure that could cause diabetes ketoacidosis or have very small amounts and risk severe hyperglycemia.

If you use insulin, it’s critical to use it based on a doctor’s recommendation for the best results.

Other Important Factors that Contribute to Diabetes Management

diabetes management

Sticking needles into your body daily isn’t something one would want to deal with for extensive periods. Hence, there’s the need to opt for other means of managing blood sugar to reduce your dependence on injectable insulin in the long run. Here are the top recommendations:

Lose Weight

Losing weight lowers your risk for diabetes. A study of people who lost 7% of weight through diet and exercise reduced their diabetic risk by 60%. In essence, the more weight you lose, the slimmer your chances of developing diabetes.

The American Diabetes Association (ADA) recommends people with prediabetes lose about 7–10% of their weight to prevent the condition from progressing. You can start by using your current weight to create a weight loss goal. You could also book an appointment with your doctor to discuss your weight loss expectation and get a recommendation that will be best for you.

Stay Active

Inactivity increases your risk for type 2 diabetes. On the other hand, putting your muscles through work via exercise improves your body’s ability to absorb glucose and use insulin. This helps your cells that create insulin to be stress-free.

So, instead of sitting, try to exercise. You don’t necessarily have to get sweaty from a round of exercise to benefit from it. The Black Women’s Health Study proves that engaging in brisk walking for more than 5 hours every week can help prevent the risk of diabetes.

Follow-up research by the Nurses’ Health Study and Health Professionals shows that you can reduce your risk of having type 2 diabetes by 30% if you engage in brisk walking for 30 minutes every day. Spending this amount of time on brisk walking comes with other benefits, and with more intense exercise, you’ll be doing your cardiovascular health a lot of good.

Watching television is one of the worst forms of inactivity — for every 2 hours spent watching television, you increase your risk for heart disease by 15% and your diabetes risk by 20%. The more you watch television, the more likely it is for you to become obsessed, establishing a link with diabetes. People also eat junk when watching television, which plays a vital role in increasing their risk for diabetes.

Moderate Alcohol Consumption

Research has linked the moderation of alcohol consumption to a lower risk of heart problems. This may also apply to type 2 diabetes. Namely, some studies prove you could reduce your risk for type 2 diabetes if you consume alcohol moderately.

Men should take two drinks daily at most, and women should aim for a daily maximum of one drink to ensure insulin efficiency doesn’t decline. Here, a drink refers to a 5-oz glass of wine, a 1.5-oz liquor shot, or a 12-oz beer.

On the flip side, taking excess alcohol increases the risk of diabetes. So, for people who drink alcohol, a moderate intake would be best for their health, while those who don’t take alcohol shouldn’t start taking it.

Stop Smoking

People who smoke heavily have a higher risk of developing diabetes than those who don’t, with the former recording an increased risk of 50%. Smoking has been linked to so many health problems, including diabetes.

More particularly, cigarette smokers have a 30–40% chance of having type 2 diabetes than non-smokers. In fact, smoking is one of the risk factors for type 2 diabetes. Namely, smoking causes problems with insulin, and nicotine increases blood sugar.

Change Your Diet

Dieting plays a major role in controlling diabetes and high blood sugar. It’s established that diabetes increases when the consumption of sugar is high. However, with proper dieting, people with the condition can conveniently and almost naturally reduce blood sugar, which is known to cause hyperglycemia and cardiovascular complications.

Dietitians generally recommend that patients take dietary changes seriously if they seek to decrease high blood sugar and reduce their dependence on oral and injectable medications like insulin.

The following tips can come in handy when planning your meals:

  • Go for water, tea, or coffee instead of sugary drinks to ensure glycemic control
  • Skip highly-processed carbohydrates or refined grains and go for whole grain products and whole-grain foods
  • Limit your red meat and processed meat intake and choose fish, poultry products, beans, and nuts
  • Choose healthy options of fats instead of saturated fats

While making significant dietary changes can play an essential role in reducing your diabetes risk, you may need expert help to get the best recommendations. There are several health resources that patients can trust to help them reduce their insulin dependency to live close to normal life; diabetes management meal apps are one of them.

Concluding Words & Summary

insulin

So far, we’ve successfully considered basal insulin therapy and effectively discussed how it works for patients with high blood sugar. This guide highlights different types of insulin to enable people with diabetes to determine what best fits their needs.

At a glance, long-acting insulin seems to be the most desirable as it generally means fewer injections. However, some people may be active throughout the whole day and burn lots of sugar naturally. Administering long-acting basal insulin in such individuals may translate into a higher risk of low blood sugar, which equally has its consequences.

Due to the possible risk that long-acting diabetes can cause patients, health experts often recommend mealtime insulin categorized as short-acting or rapid-acting insulin. As already stated in this guide, mealtime insulins help patients control their blood sugar after a meal.

Generally, mealtime insulin does more than just control blood sugar after a meal. Many people with diabetes who take mealtime insulin get to know the best food to eat to reduce their dependence on the treatment. This realization has helped many people put serious effort into finding the best food to eat.

There are many ways to go about this; some meet a dietitian to help determine the best foods to eat, while some others opt for diabetes management meal apps. The good thing about the latter is that they offer regular updates of the latest diabetes-friendly meals to help people with diabetes make the best food choices.

Our Klinio app, for example, is a highly effective diabetes-focused meal app that helps people with the condition to eat the best meal. The app helps them create a healthy meal routine that controls their blood sugar, reducing their dependency on injectable and oral medications.

While they’re not the best option for a low-carb diet, carbs in potatoes are considered to be complex carbs (which makes them healthier than other carb alternatives), and they can actually help you lose weight because they’re incredibly filling.

They’re also packed with healthy nutrients and vitamins, and they provide many health benefits, ranging from improved heart health to disease prevention.

Potatoes are also part of the starchy carbohydrates food group. They’re high in resistant starch, which is a kind of dietary fiber that is beneficial for those with diabetes because it helps in managing blood glucose levels. This also makes them a better alternative to grains such as rice.

That being said, there are certain considerations to be taken into account before incorporating potatoes into your diet. Many factors can affect the glycemic index and impact of potatoes, including but not limited to the preparation method, which foods they’re paired with, and even whether they’re cooled or not!

In this article, we’ll discuss all the points in detail. Here’s what we’ll cover:

  • White potato nutrition facts
  • Sweet potato nutrition facts
  • Potato glycemic index
  • Are potatoes high in carbs?
  • Are potatoes good carbs?
  • Can people with diabetes eat potatoes?
  • Health benefits of potatoes
  • How to consume potatoes

Let’s dive in.

White Potato Nutrition Facts

White potatoes

Serving size: 100 grams (one medium potato)

Calories: 77

Fat: 0.1 grams

Total carbs: 17 grams

-of which fibers: 2.2 grams

-of which sugars: 0.8 grams

Net carbs: 14.8

Protein: 2 grams

Sweet Potato Nutrition Facts

Sweet potato

Serving size: 100 grams (one medium potato)

Calories: 86

Fat: 0.1 grams

Total carbs: 20 grams

-of which fibers: 3 grams

-of which sugars: 4.2 grams

Net carbs: 17 grams

Protein: 1.6 grams

Potato Glycemic Index

Potatoes

According to the Journal of the American Dietetic Association, the glycemic index of potatoes can vary greatly depending on the method used to cook them. 

To put it into perspective, one baked russet potato has a glycemic index of 111, while boiled white potatoes have a glycemic index of 82 and boiled sweet potatoes have a GI value of around 46. 

The reason why boiling has this effect, particularly on sweet potatoes, is that boiling makes potatoes retain more resistant starch, a kind of fiber that slows down digestion, in turn minimizing the effect on blood sugar. 

Are Potatoes High in Carbs?

Potatoes

In short, yes, potatoes are considered to be relatively high in carbs. 

Are Potatoes Good Carbs?

Potatoes

Potatoes are considered to be a “good carb” because they’re part of the complex carbohydrates food group while also being high in fiber. As a result, they’re absorbed by the body more slowly than simple carbs such as table sugar. 

Their fiber content also promotes fullness, making it an attractive meal option for individuals on a diet. 

Can People With Diabetes Eat Potatoes?

Potatoes

Diabetes patients can eat potatoes. However, since potatoes are high in carbs and can have a high glycemic index, it is crucial to aim for moderation and take into consideration certain best practices to minimize blood sugar spikes.

We’ll discuss these later in this article. For now, let’s go over some health benefits of potatoes. 

Health Benefits of Potatoes

Potatoes

Potatoes offer a wide range of health benefits. Let’s discuss them in detail.

Promotes Weight Loss and Weight Management

Potatoes promote weight loss indirectly due to the fact that they are incredibly filling. 

In a study, participants were given 38 food options, including boiled potatoes. The boiled potatoes were shown to have the highest satiety index – in other words, it was the most filling food among all options. 

By increasing satiety, potatoes can enhance weight loss by lowering the number of calories an individual would need to consume within a meal to feel full. 

It is not clear why exactly potatoes are so filling, but some evidence suggests that it’s because they contain a kind of protein called proteinase inhibitor 2 (PI2), which may reduce appetite. 

Promotes Digestive Health

Potatoes have a kind of fiber called resistant starch. Once this kind of fiber reaches the large intestine, it is digested by the gut bacteria and turns into short-chain fatty acids, most prominently a kind called Butyrate. This kind of short-chain fatty acid is the preferred “food” for healthy gut bacteria, acting as a prebiotic that improves digestive health. 

Some specific digestive benefits of Butyrate include reducing gut inflammation and leaky gut prevention.

Moreover, it can help reduce constipation and symptoms of Irritable Bowel Syndrome. 

Prevents Disease

Potatoes are high in antioxidants, which help in fighting free radicals, which are unstable atoms that cause damage to cells. 

Diets high in antioxidants are known to lower the risk of diseases such as cardiovascular disease and cancer. 

Lower Blood Pressure

Potatoes are high in potassium. A diet low in potassium leads to increased sodium retention, which in turn increases blood pressure. Therefore, the high potassium amount in potatoes can help lower blood pressure by reducing sodium retention. 

Improved Insulin Resistance and Blood Sugar Control

According to a study exploring the effect of potatoes on individuals with type 2 diabetes, consuming foods with resistant starch such as potatoes helped reduce hyperglycemia after the meal.

Another study that explored the long-term effects of resistant starch showed that the consumption of 30 grams of resistant starch over a period of 4 weeks resulted in a 33% reduction in insulin resistance. 

Improved Bone Health

Potatoes contain iron and zinc, which help in the production of collagen. They also contain phosphorus and calcium, which play an important role in bone structure. 

Healthier Skin 

Collagen production from iron and zinc, coupled with high levels of Vitamin C (which prevents sun damage and improves skin texture), makes potatoes effective in promoting healthier, younger-looking skin. 

Decreased Risk of Heart Disease

The combination of fiber, potassium, vitamin C, and vitamin B6 makes potatoes a great addition to a heart-healthy diet. 

How to Consume Potatoes

Potaoes

Let’s go over some tips on how to consume potatoes in a way that decreases their glycemic impact. 

Consume Boiled Potatoes

As we already discussed, boiled potatoes have the lowest glycemic index score. Therefore, people with diabetes should choose this method of preparation to minimize blood sugar impact. It’s advisable to avoid alternatives such as mashed potatoes and baked potatoes because they can raise blood sugar significantly.

Cook Them Ahead of Time and Cool Them

It is advisable to cook potatoes and cool them to be consumed the following day because this preparation method increases the amount of resistant starch in them, which in turn lowers the GI.

By choosing this preparation method, diabetes patients can also reap more benefits of resistant starch, including decreased insulin resistance and post-meal hyperglycemia.  

Consume Potatoes With the Skin 

Many of the healthy nutrients found in potatoes, such as phenolic compounds, are more present in the skin. Moreover, consuming potatoes with the skin provides more fiber. 

Choose a Low GI Type

The GI of potatoes varies according to their variety. As we’ve discussed, sweet potatoes have a lower GI than white potatoes. Overall, potatoes in the Carisma and Nicola varieties have a lower GI than their counterparts – 53 for the former and 69 for the latter. 

Alternatives such as russet potatoes are better avoided.

Pair Potatoes With Proteins and Healthy Fats

Pairing foods with proteins and healthy fats slows down digestion, which in turn lowers the meal’s glycemic impact. Proteins and healthy fats also promote satiety, which can prevent you from over-consuming potatoes and keep you full for longer throughout the day, ultimately promoting weight loss. 

Here are some foods to pair potatoes with:

  • Poultry
  • Seafood
  • Red meats
  • Dairy
  • Avocado
  • Greek yogurt
  • Walnuts
  • Olive oil
  • Sour cream
  • Vegetables

Pair Potatoes With Tomato Juice, Apple Cider Vinegar, or Lemon Juice

These foods have been proven to lower the glycemic load of meals, so it’s advisable to pair potatoes with them to minimize blood sugar impact. 

Aim for Moderation

People with diabetes do need to be attentive to the glycemic index of foods, but there’s a more important factor – the quantity of carbohydrates consumed within the meal. 

That’s because carbohydrate amount determines the glycemic load, which reflects blood sugar impact to a greater extent than the glycemic index alone. 

One way to ensure moderation is to opt for eating potatoes as a side dish rather than the main meal. Another best practice is to track your daily and per-meal carbohydrate consumption. In this way, you’ll know whether your intake is within a healthy range. 

Closing Off

Potatoes

Tracking your carbohydrate intake and managing diabetes can be a hassle. That’s where apps like Klinio come in. They allow you to manage your nutrition, exercise levels, and blood sugar so that you can manage your diabetes easily, lose weight, and improve various aspects of your health.

Due to their natural source, some natural wellness professionals argue that they are healthier than traditional antibiotics. Moreover, natural substances such as essential oils have a significant advantage compared to prescribed antibiotics: they tend to come with numerous health benefits.

For people with diabetes, scientific studies show that natural antibiotics can offer relevant benefits, such as aiding in weight loss, improving blood sugar management, and circulation, protecting against heart disease, lower cholesterol, and overall improvement in immune system functioning.

Some natural antibiotics have also been proven more effective against bacterial resistance than prescription antibiotics.

In this article, we’ll discuss the best natural antibiotics available. We’ll also cover the health benefits associated with them according to peer-reviewed studies. Here’s what we’ll cover:

  • Oregano Oil
  • Thyme oil
  • Honey
  • Garlic
  • Echinacea

Best Natural Antibiotic – Oregano Oil

natural antibiotic oregano oil

Oregano is a herb typically used to flavor foods. When converted into oregano oil or oregano essential oil, it becomes a potent antibiotic that can fight bacterial infections and provide numerous immune-boosting benefits.

Antibacterial Effects

Oregano oil contains high levels of carvacrol, which has been proven to stop several kinds of bacteria from growing. 

This includes the Staphylococcus aureus bacterium, one of the most common infection-inducing bacteria. 

It also includes Pseudomonas Aeruginosa and E. Coli, two kinds of bacteria often responsible for urinary and respiratory infections. 

Helps Treat Yeast Infections

Yeast infections result from an overgrowth of Yeast fungi such as Candida. 

A study showed that oregano essential oil has anti-fungal properties that can effectively treat five kinds of Candida, including those that cause mouth infections and vaginal infections. The study also found that oregano essential oil was the most effective oil among all that were tested. 

Improved Gut Health

Since high levels of Candida are associated with gut conditions such as Chron’s disease, oregano oil can also help in treating these conditions. 

Moreover, evidence shows that oregano oil may effectively reduce gut parasites and digestive problems, such as pain and bloating.

Oregano may also be an effective treatment for Leaky Gut, a common gut condition, by protecting the gut wall and preventing the gut from becoming “leaky.” 

May Reduce Inflammation

According to animal studies, carvacrol is effective in reducing inflammation. One study showed that carvacrol significantly reduced swelling (a symptom of inflammation) in mice. Additionally, it can help heal wounds.

Improved Insulin Sensitivity

A study showed that mixing this oil with fenugreek, cinnamon, and cumin oils improved insulin sensitivity in animals with diabetes. 

May Help You Lose Weight

According to a study on rats, oregano oil may be effective in preventing weight gain. 

The study consisted of three groups of rats. The first group was fed a normal diet, the second group a high-fat diet, and the third group a high-fat diet with carvacrol. 

The results showed that the third group gained less fat compared to the first two groups. Evidence suggests that this is due to carvacrol, which seems to prevent the formation of fat cells. 

Fights Free Radicals

Free radicals are unstable atoms that negatively affect cells, contribute to oxidative stress, and make the body more susceptible to developing various health conditions.

In fact, oxidative stress has been associated with the development of diabetes-related complications.

This particular oil can help fight oxidative stress due to the presence of antioxidants, including carvacrol, thymol, limonene, ocimene, and caryophyllene. 

When compared with other often-used herbs, oregano was shown to contain 30 times more antioxidants. 

Thyme Oil

natural antibiotic thyme oil

Another excellent natural antibiotic – thyme – is a herb commonly used as a spice. When turned into thyme oil or thyme essential oil, it becomes a powerful natural antibiotic.

Antibacterial Properties

Thyme oil is a well-known natural antibiotic that effectively fights harmful bacteria. In a study that tested the effectiveness of thyme essential oil against drug-resistant bacteria – including Staphylococcus, Enterococcus, Escherichia, and Pseudomonas genera strains – thyme oil demonstrated good efficiency. 

Increases Circulation

Thyme essential oil has stimulating components that aid circulation, promoting healing and blood flow to extremities that need it. This is relevant for people with diabetes, who tend to experience circulation problems and are at high risk of conditions that affect the circulatory system. 

Protects Against Heart Disease

According to a study, carvacrol in thyme oil displays anti-inflammatory and cardioprotective properties. People with diabetes are twice as likely to develop heart disease than those without diabetes, so thyme oil may be a good addition to a diabetic diet to prevent heart complications. 

Helps Relieve Anxiety

Living with diabetes may entail mental health problems. Thyme oil has been shown to have anti-anxiolytic properties, so it’s a good addition to a diet focused on improving mental health. 

Honey

natural antibiotic honey

Honey is delicious food that can be easily incorporated into your diet while offering several natural antimicrobial agents and healing properties.

Since it is sweet, it is also easy to combine with other supplements such as coconut oil for enhanced immune-boosting effects.

If you choose to use honey as an antibiotic, try to consume Manuka Honey, as this kind is known to offer the most health benefits.

Antibacterial Properties

The medicinal use of honey dates back to ancient times when Egyptians used it to treat different kinds of bacterial infections.

Honey contains hydrogen peroxide, which seems to account for its antibacterial properties. Moreover, honey’s low PH level can pull moisture from bacteria, which dehydrates them and leads them to die off. 

When used to treat internal infections, you can simply ingest a tablespoon of honey. For external health issues, honey can be applied directly to the area of concern. 

Antioxidant Properties

Research shows that honey contains polyphenols, which contain anti-inflammatory effects that can be beneficial in treating conditions associated with oxidative stress, such as diabetes-related health conditions. 

May Improve Blood Sugar Regulation

Honey is high in sugar, but research shows that it is better to consume honey than regular sugar because of its unique benefits. 

One study suggested that honey can improve blood sugar regulation due to the presence of a hormone called adiponectin, which also has anti-inflammatory properties. 

Improves Cardiovascular Health and Blood Pressure

According to a review of studies and clinical trials, honey has several heart-healthy properties – it can lower blood pressure, boost the survival of healthy cells, regulate heartbeat, and improve fat levels in the blood. 

An observational study showed that honey seems to be associated with a decreased risk of high blood pressure in women.

To top it off, a study has also shown that honey seems to have properties that fight against heart-related oxidative stress. 

Garlic

garlic

Garlic is commonly associated with cooking settings, but it has a long history of medicinal use, having been documented by major civilizations such as Babylonians, Greeks, and Romans. 

To reap the benefits of garlic, you can purchase garlic concentrate at a local health store. You can also make garlic concentrate yourself by mixing olive oil with garlic cloves.

Antibacterial Properties 

Numerous studies have confirmed that garlic has strong antibiotic properties applicable to many bacteria, fungi, and viruses. 

The antibacterial effect of garlic may be attributed to the presence of Allicin. As for the antiviral properties, garlic seems to block viruses from entering the cells and directly strengthen the immune system, making it easier for the body to fight invaders and improve immunity, aiding in disease control.

Moreover, garlic seems to be effective in treating infections that involve multi-drug resistance, such as Methicillin-Resistant Staphylococcus aureus.

Reduces Blood Pressure

Several studies show that garlic is effective in reducing blood pressure. 

Interestingly, evidence shows that garlic can be as effective as medication. In a study, participants were given aged garlic extract over a period of 24 weeks. Results showed that garlic was equally effective as the drug Atenolol. 

Researchers believe that this is because garlic has sulfur, which is turned into hydrogen sulfide gas by red blood cells. This expands blood vessels, making it easier for the body to regulate blood pressure.

 

Improves Cholesterol Levels 

According to a meta-analysis, garlic is effective in reducing overall cholesterol levels. 

This, in turn, can be helpful in preventing heart disease as high cholesterol levels are associated with cardiovascular conditions.

 

May Help You Exercise

The evidence is not conclusive, but a small study showed that garlic improved the exercise performance of participants. So, it may be a helpful addition to a weight loss program.

 

Provides Antioxidants

Garlic includes a wide range of antioxidants, which protect against oxidative damage and improve immunity.

Echinacea

Echinacea

Echinacea is a plant that can be taken as a supplement to improve immunity. This all-natural antibiotic comes with additional benefits such as lower blood sugar levels and decreased anxiety.

Antibacterial Properties

Echinacea has been proven to be effective in fighting against numerous kinds of bacteria. It has also been proven to fight infections, including respiratory viral infections, skin infections, and urinary tract infections.

 

May Lower Blood Sugar Levels 

According to a test-tube study, Echinacea extract suppressed enzymes responsible for digesting carbohydrates. This reduces the amount of sugar that enters the blood. 

Another study showed that Echinacea activates the PPAR-y reception, which happens to be a common target of drugs for diabetes. This receptor allows the cells to use insulin more efficiently because it removes excess blood fat, which is associated with insulin resistance.

Reduces Anxiety

Echinacea has been proven to reduce anxiety in both animals and humans.

Importance of Professional Medical Advice

professional medical advice

It’s important to consult a healthcare provider before using natural antibiotics, particularly if you plan to do so in order to fight a serious illness rather than taking them as a supplement.

The natural antibiotics we’ve discussed do have the potential to treat infections while also having antimicrobial properties and antibacterial properties. However, only a healthcare provider can determine whether you can use them instead of conventional antibiotics.

Closing Off

natural antibiotics

Taking natural antibiotics is a great way to improve your health. If you’re interested in improving it even further, check out the Klinio app – it allows people with diabetes to manage various aspects of their condition, including blood sugar levels and nutrition.

With diabetes being a chronic condition that directly affects the body’s ability to break down the sugars found in various foods, it is more important than anything else to make sure that you try to customize your diet in such a way that avoids as much added sugar as possible.

You Need To Avoid Added Sugar

sugar

If you happen to be somebody with a major sweet tooth, then this can be a very difficult rule to follow. It is much easier to avoid added sugar in the main meal, but when it comes to desserts, finding delicious desserts that are even a bit diabetes-friendly is a way more difficult task.

Things like cake, candy, sweets, chocolate chips, maple syrup, and others can all be responsible for a sugar intake higher than recommended for your diabetic condition. If you want to keep your blood sugar as low as possible, then you need to do everything that you can to keep things low sugar and low carb, and always choose a sensible serving size.

The good news on this front is that there are plenty of low-sugar desserts, sugar substitutes, artificial sweeteners, and stevia-based desserts that all taste great and have the kind of nutritional value that will be able to keep your diabetes at bay.

There Are Great Diabetes-Friendly Low Sugar Desserts That Contain Healthy Fats

low-sugar desserts

If food is one of the great pleasures that you have in your life, it can be really difficult to give up the store-bought desserts, sweets, and special occasions recipes that you have come to rely on for some eating pleasure every now and then. The important thing to remember is that you can still get that much-needed hit of tasty sweetness even if you have to give up the treats that are not sugar-free.

With all of this in mind, let’s take a closer look at some of the low-sugar desserts, low-carb desserts, and overall healthy desserts that you can substitute into your daily diet to achieve better blood sugar levels.

Sugar-Free, Sugar Substitute, Low Sugar Version, And Low Carb Desserts

peaches

Fresh Fruit

In any kind of diet, the more fruit you eat, the more positive nutrition you will add to your body regularly. People with diabetes, however, have to remember that fruit contains natural sugars. But, the great thing about the best fruits for diabetes is that they are naturally sweetened without having so much sugar content that they become off limits.

Fruit is also great as a snack – you don’t have to limit it to dessert. You can always enjoy a generous serving of the right fruit to get a real hit of sweetness.

Suppose you are somebody whose diabetes has developed due to weight gain and obesity. In that case, a snack like apple slices with some cinnamon for dessert instead of whole milk ice cream can make a huge difference to your all-important blood sugar levels.

The best fruits for diabetes are:

  • apples – high in fiber, s.o will help to slow a blood sugar spike
  • pears
  • berries – recommended as superfoods by the American Diabetes Association.
  • peaches
  • plums
  • cherries
  • grapefruit
  • kiwi fruit

Fruits to avoid if you have diabetes:

These mentioned fruits that are recommended to avoid contain a high amount of natural sugar. That doesn’t mean you can’t eat them, just exercise good portion control.

You can also consider swapping in fruit where previously you might have used chocolate. For example, if you are making low-fat, low-sugar muffins, use blueberries instead of relying on the chocolate chip!

You can also find some great recipes online where apple sauce is used in baking as a substitute for fat – as apples are low in sugar and great for diabetes, it’s a win-win dessert.

Not only will eating fruit mean that you are ingesting less sugar, but it will also mean fewer calories which can, in turn, lead to weight loss.

This advice applies to fresh fruit. More caution is needed for canned fruit. Canned fruits and those in plastic pots and cups are often packaged in syrup. Described as heavy or light syrup, they will both contain sugar, just to a varying degree. Fruit packed in its own juice is fine but as with all processed food, carefully check the ingredients because it may contain added sugar.

Dates Make a Great Sweet Treat

Dates aren’t something that a lot of people eat regularly, but we happen to think they are something of a superfood for people with diabetes in particular!

Dates have a naturally very sweet flavor, and not only are they great for snacking on their own, but they can also be used as a sugar substitute in some baking recipes. They are a natural sweetener that is much better for you than some of the artificial options, not to mention being gluten-free as well for extra health benefits.

Honey

Honey is a natural ingredient on the sweet and sugary side, but in terms of its nutrition facts, it would be fair to say that compared to other types of sugar, a little can go a very long way.

If you eat something like porridge for breakfast and want to make it taste sweet without too much sugar added, then a spoonful of honey can transform the bowl and give you that sweet dessert-style satisfaction you have been craving. You can add even more sweetness and flavor by adding a sprinkle of cinnamon to your honey porridge.

On a side note, there is also another trick you can try here. A lot of the time, we give in to our cravings, but we can train ourselves to respond to other tasty things too. As an example, if you are already adding honey to your porridge, try adding some nuts or seeds. Adding crunch gives a new sensation and sometimes, the texture can be just as satisfying as the taste.

It is important to be strict with yourself when using honey as a sweetener because peer-reviewed studies have shown that too much of the natural ingredient can definitely cause unwanted spikes in blood sugar levels.

As a general rule, you can often substitute white sugar for some honey in any recipe that requires it, certainly in baking. Honey is also an excellent substitute for sugar in tea.

Dark Chocolate

Chocolate and chocolate chips are arguably the number one source of frustration for people who have the unfortunate combination of diabetes and a strong sweet tooth.

Most people will assume that even a sprinkle of chocolate is off-limits when you have diabetes. After all, the basics of any chocolate recipe are going to contain milk (carbohydrates, fats, and sugar). Ergo, it is also high in calories. Despite this, chocolate does have a low glycemic index, so there are ways you can enjoy a small serving of chocolate when you have diabetes.

On average, chocolate confectionery (bars and sweets) contains 50g of sugar per 100g.  It probably will not surprise you to learn that dark chocolate contains less sugar than milk chocolate and white chocolate, so if you absolutely have to get your chocolate fix every now and then, the best way to do it is by snacking on a single serving of dark chocolate.

Though dark chocolate might not give you the same kind of sweet hit as other foods that are more sugary, the nutrition labels tell you everything that you need to know, and that is that dark chocolate is the best way to go for a sweet treat snack that doesn’t have too many carbohydrates and won’t hit your blood sugar levels too hard.

Sugar-Free Versions Of Your Old School Favorites

If you are not too concerned about keeping things completely natural and don’t mind seeking out different versions of the sugar-filled foods that you used to enjoy, then there are plenty of sugar-free alternatives on the shelves of all supermarkets around the world.

Artificial sweeteners such as stevia have been used in the dessert market to completely transform the landscape for anyone who can’t completely give up their sweet-tasting tendencies. There is a huge range of diabetes-friendly low-sugar desserts available with hot and cold recipes for all occasions.

Go to any food store these days and you will find sugar-free versions of everything from ice cream, cake, candy to pudding, yogurt, soda, and more. Not all of the nutrition facts stack up as being 100 percent ideal for diabetes. Still, in terms of a nutrition label presenting you with something important for your condition, sugar-free versions of popular foods are a wonderful way to help balance out an eating regime that needs to pay attention to blood sugar and carbs.

As with anything you eat when you have diabetes, it is about being smart when you choose a dessert. So, check that low-sugar desserts don’t compensate for the lack of added sugar with other additives such as fat to make up taste or flavor.

A classic example of this is fruit yogurt. Always avoid anything labeled as a “fruit flavored” yogurt as this will contain minimal fruit but probably plenty of added sugar. If you want a fruit yogurt, choose a natural, low-sugar yogurt and add your own chopped-up fruit.

Find Different Foods To Snack On

If you simply cannot find satisfaction in the sugar-free alternatives we have suggested, then another sensible option is to treat yourself in moderation from time to time while at the same time finding alternative foods to snack on that aren’t so high in sugar and high in calories.

For example, things like pumpkin seeds and nuts like cashews and almonds can be satisfying as a simple snack for people with diabetes and much healthier than a sugar-filled cake made with butter and other fatty, unhealthy ingredients. Also, look online for recipes for handmade snacks. Protein balls based on dates are a good choice because as well as having great flavor, no added sugar, and low carbohydrate content, they are low in calories and high in fiber and protein.

As long as you can keep a handle on how much sugar you are putting into your body every day and making sure that the levels of things like carbohydrates, fiber, and sugar alcohols are all within acceptable ranges, you should feel free to treat yourself to the real deal every now and then.

Do what is best for your body and this will almost always mean cutting back on sugars and embracing sugar-free alternatives without being so strict on yourself that you cave and binge to the detriment of your blood sugar levels. Do it right and you will get your just desserts.

How strongly does exercise affect weight loss? And what are the additional benefits you can experience from physical activity?


Let’s dive in. 

How Does Exercise Help Manage Diabetes?

In a study consisting of a randomized controlled trial, type 2 diabetes patients received a one-year intensive lifestyle intervention program consisting of a low-calorie diet combined with physical exercise. Patients in the control group received standard diabetes care based on clinical guidelines. 

Results showed that 61% of patients that underwent the lifestyle intervention program experienced full remission from type 2 diabetes, compared to only 12% in the control group. 

It’s worth noting that these results don’t suggest a direct correlation between exercise and reversion of type 2 diabetes, but rather a correlation between weight loss and reversion. So while exercise doesn’t directly cause remission, it is considered a factor that promotes weight loss and, in turn, allows for remission. 

Why is it so? Because type 2 diabetes occurs due to too much fat in the pancreas and liver in combination with susceptibility to fat-induced damage. This causes the body to stop producing insulin. Weight loss allows organs to function properly again and insulin action to return to normal. 

When it comes to type 1 diabetes, no studies currently suggest that weight loss can cause remission. That’s because this kind of diabetes happens when the immune system destroys insulin-producing cells, so the cause is not directly related to body weight.

However, exercising and weight loss are still important because research shows that they provide a wide range of benefits.

We’ll discuss these in more detail later, but for now, the question is – do diabetic patients need to exercise for weight loss? Or does a healthy diet suffice?

How Exercise Affects Weight Loss

It is theoretically possible to lose weight without exercising. Weight loss depends on a caloric deficit, which can be achieved with a low-calorie diet. 

However, studies show that the combination of diet and exercise can speed up the process significantly. It can also make it easier to stick to a weight loss program because combining diet with exercise allows you to eat more calories (since you’re burning more calories during the day). This makes adherence to a low-calorie diet easier. 

Apart from these benefits, lifestyle interventions that include exercise can help you manage symptoms of diabetes, reduce the risk of complications, and improve your quality of life. Let’s explore how. 

How Exercise Improves Blood Glucose

For starters, exercise allows you to manage diabetes by promoting blood glucose control. 

According to the American Diabetes Association, patients with type 1 diabetes can use exercise to improve their glycemic control. For this purpose, it is particularly recommended to perform mixed activities such as field sports and interval training, as these exercise types display the best effect on blood sugar stability. 

If you wish to perform aerobic exercise instead, it’s important to do so in postprandial periods and with the inclusion of an insulin dose in the meal before exercise. 

For patients with type 2 diabetes, the recommendation is to perform a combined training of aerobic activity and resistance exercise training because it has been proven to have a superior effect on glycemic control. 

Additional Health Benefits of Exercise

diabetes exercise guidlines

Physical activity can have profound effects on various aspects of your health. 

In general, research shows that exercise improves brain health, strengthens bones and muscles, prevents premature death, and lowers the risk of developing various diseases – including heart disease and some types of cancer. 

Other benefits include lower risk of nerve damage, blood pressure control, lowering “bad” cholesterol and raising “good” cholesterol, and better sleep. Exercise can also be helpful in managing digestive and kidney diseases.

On a mental level, exercise also improves self-esteem and reduces negative moods, anxiety, and depression. This can be helpful for people with diabetes, who are at high risk of developing mental health problems.

Finally, a resistance training exercise program allows you to build muscle mass. This in turn improves balance, reduces stress levels, improves energy levels, enhances immune system functioning, and improves insulin sensitivity.

It’s also worth mentioning that exercise can sharply lower the risk of developing type 2 diabetes if you have prediabetes or you’re experiencing symptoms of insulin resistance. Therefore, it’s a good addition to a diabetes prevention program.

Exercise Guidelines for People With Diabetes

Exercise can affect your blood glucose levels and worsen some conditions associated with diabetes, so it’s important to seek medical help before implementing changes to your physical activity. 

Generally, here are some guidelines that you should follow:

  • Check your blood glucose level before exercising (your doctor will tell you the normal range) and after exercising
  • Drink plenty of fluids before exercising because working out causes water loss, and this may interfere with your blood glucose
  • Carry a snack that contains 15g of fast-acting carbohydrates in case your blood glucose drops 
  • Pay special attention to your blood glucose if the temperature is too high or too low, as insulin action changes under extreme temperatures
  • Carry your medical ID 

How Much Should You Exercise?

It is recommended for all adults to dedicate 150 minutes per week to moderate-intensity exercises such as brisk walking or 75 minutes of rigorous exercise such as running. 

As for resistance training, the recommendation is to perform muscle-building exercises at least two days per week. 

How to Stick to an Exercise Regimen

exercise regimen

Building healthy habits can be challenging, especially if the habits involve physical or mental effort. 

To ensure you remain committed to your exercise regimen, try these tips:


Start Small

Incorporating different habits incrementally is a great way to improve adherence. It’s much easier to begin with two days of moderate-intensity activity per week rather than diving right into a full-scale routine. Once your body adapts to physical activity, you can gradually increase your activity level until it reaches an ideal target. 


Focus On Sustainability

The most effective way to ensure long-term success for an exercise routine is to make it enjoyable. To achieve this, it’s important to assess which physical activities bring you pleasure. Let’s say you’re trying to choose a form of aerobic training. Perhaps you don’t like running, but you’re interested in taking Tai Chi classes at your local gym. 

It’s equally important to choose activities that fit into your daily routine. For example, if getting to the gym is too hard or inconvenient for you, you can choose to purchase free weights like dumbbells to perform your strength training at home or even perform bodyweight exercises. Another tip is to find opportunities to exercise naturally throughout the day. This includes walking rather than driving when possible. 

It’s also advisable to start with moderate exercise before performing intense forms of physical activity, as this ensures commitment and, in turn, sustainability.


Remember Your “Why”

Performing an action becomes easier once you remember the benefits of doing it. Always remind yourself of the health improvements you’re seeking through exercise. This will keep you encouraged on days when you feel demotivated.

The great thing about exercise is that it has so many benefits that you’ll easily find a “why” to focus on. Here are some examples:

  • Improve my cognitive health and job performance
  • Reduce my risk of chronic disease, high blood pressure, and cardiovascular disease
  • Reduce negative emotions and anxiety
  • Allow me to live longer and healthier
  • Allow me to wake up in the morning feeling more energetic 
  • Overall, help me achieve optimal health by eliminating health issues

You can also rely on motivators specific to lower body weight, such as increased confidence and diabetes-specific benefits. 


Track Your Progress

Tracking your progress on an exercise journal or an app like Klinio can help you remain accountable for your new routine. It helps you visualize your progress, both in terms of adherence and weight loss, which in turn boosts motivation to continue. 

Progress tracking also offers an additional benefit: it allows you to notice trends in your routine. If, after looking at your exercise logs, you realize that you tend to skip weight training on Wednesdays, this may point out that it could be suitable to adjust the time of your workout or the activity itself so that it becomes easier to adhere to. 


Reward Yourself

Both short-term and long-term rewards are a highly effective way to increase motivation because they make the activity itself feel rewarding. 

Moreover, it’s always good to honor your achievements. Implementing healthier habits takes time and perseverance. Acknowledging the progress you’ve made is an important part of self-appreciation. 

There are many kinds of rewards you can give yourself. The best option depends on your personal preferences and what gives you the most pleasure. 

Ready to Get Started?

Given everything we’ve covered about physical activity and diabetes, you may be looking forward to starting a new exercise routine. 

If so, check out the Klinio app – it allows you to track your progress in aspects such as weight loss and blood glucose. It also provides hundreds of no-equipment beginner workouts you can do at home. 

Elena’s Diagnosis

The official diagnosis of type 2 diabetes came for Elena when she made her first doctor’s appointment in two years. She noted in retrospect that she had been experiencing some common signs of diabetes, but rather than assuming that particular condition, she put it down to the natural aging process. These symptoms included:

  • Bladder control issues;
  • Frequent fatigue;
  • Lightheadedness;
  • Periods of slight confusion;
  • Aching joints.

After her initial diagnosis, Elena decided to do as much research as she could on type 2 diabetes because she wanted to be as educated as possible on the health battle that she had ahead of her.

Understanding that she needed to make major changes in her lifestyle in order to help manage and control her diabetes, Elena decided to overhaul her diet and eating habits and begin a new era of healthier choices.

Alongside this new eating regime, Elena also began a workout schedule and committed to drinking even more than the minimum recommended amount of water per day. She had never been a big water drinker, preferring carbonated alternatives such as diet soda.

With the help of the Klinio app, Elena believes that she is happier and more in control of her health now than ever. 

Diet And Physical Activity


Physical Activity

Before her diabetes diagnosis, Elena admits to being the type of person who always intended to exercise but very rarely got around to actually doing it. Other life challenges would regularly take priority, ultimately leading first to her developing prediabetes and eventually developing full-blown type 2 diabetes. 

Since enlisting the help of the Klinio program, Elena begins her day with a 30-minute dog walk. She regards walking as her main form of exercise and cites the age-specific walking and exercise programs on the Klinio app as a beneficial companion to her new regime.


Diet

Before downloading and using the Klinio app, Elena admits that her daily diet consisted mostly of junk food and food that provided very little nutritional value. Her main goal when eating was to simply find something to stave off the hunger until the next meal, rather than focusing on meals that were both calorie-conscious and/or nutritionally balanced.

Post-diagnosis, Elena credits the Klinio app and the professional help it provides for rewiring her attitude toward food. She now sees food as one of the main ‘medicines’ with which she is able to control and maintain her blood sugar and other diabetes symptoms. 

Klinio opened her mind to things like unprocessed foods and clean eating, with the app’s dedicated recipe suggestions helping her to find ways to enjoy some of her old favorites, like bread, but in a much more healthy and moderate way.

Before finding success with Klinio, Elena had expressed frustration at fad diets and extreme regimes that would help her lose a few pounds initially but never teach her how to maintain a lower weight and change her habits for good.

Using The Klinio App


Elena revealed that she came across the Klinio app by complete chance after some time spent browsing through the various different dieting, diabetes, and weight loss apps online. Klinio impressed her most and appeared to be the most comprehensive and professional. 

The Klinio app was developed by experienced professionals and has a range of consultants in medicine, nutrition and diabetes, and other subjects relating to diabetes. 

Elena has been a committed Klinio user for more than 6 months. She uses the app to find recipes and other inspiration every single day and has also heaped praise on the various health and fitness articles that are included within the app. 

It was the inclusion of these educational articles that were instrumental in Elena’s choice of Klinio over others that were simply intended for calorie tracking and data logging, as she felt that she wanted to be educated at the same time as following new lifestyle instructions in order to really make them stick.

A day in the life of Elena using the Klinio as a guide from morning all the way through to evening resembles the following:

  • She wakes up and is greeted with a good morning message on the app and a reminder to check and log her blood pressure.
  • Breakfast is the first meal of the day, and Elena checks the app to see which healthy recipe has been allotted to her.
  • Throughout the day, she receives reminder notifications from the app to encourage her to drink more water and stay hydrated and energized between meals.
  • Snacks and dinner are also suggested and logged via the app, along with the walking and other exercises Elena might undertake during the day.

Elena relies on the Klinio app as an essential part of her daily life, from the recipes suggestions to the friendly reminder notifications that can help her to keep on track and not make the mistake of making any bad decisions that might feel good at the moment but bad later in the day.

When asked what her favorite and most used features of the Klinio app are, Elena boasts that she cannot pick a standout because she regards everything as essential. From the blood testing feature to the menu ideas and general health tips, Klinio provides Elena with a vital framework that she relies on to meet her goals and keep her diabetes concerns in check. In particular, she cites the grocery list feature as an essential for her new lifestyle, as it automatically creates a list of ingredients that you need to purchase to cook your healthy meals for the week.

To date, Elena has lost almost 50 pounds with the help of the Klinio app. Her all-important blood sugar levels have been in the normal range for the past few months. The most exciting progression with her weight loss is that she no longer needs to take insulin or any type of dedicated diabetes medication. 

Alongside the supplementary weight loss, since finding success with the Klinio app, Elena has been able to regain bladder control, experienced a clearing of her fuzzy mind, eliminated the slight blurriness in her eyesight, eased the pain in her joints, regained normal sensation in her feet, and has overall seen a reversal of all of the physical and mental symptoms that she had previously attributed solely to her age.

Elena takes great pride in the fact that she has been able to dramatically change her life for the better in less than a year. Still, she thoroughly believes that she would not have been able to find a new rhythm and lifestyle that worked for her without the help of the Klinio app and the Klinio team working behind the screen. Her success story is one that we are very proud of.


Check what others think about the Klinio app.

Unfortunately, poor sleep affects and exacerbates symptoms of diabetes, leading to high blood sugar, insulin resistance, and even weight gain. As such, getting a good night’s sleep is essential for an effective diabetes management plan. 

If you’re wondering what the best sleeping position for diabetics is, the answer is that it depends. That’s because diabetics that have co-occurring health disorders may benefit from specific sleeping positions.

We’ll discuss these considerations in more detail in this article. We’ll also go over additional information that is useful for improving your sleep.

Let’s dive in. 

How Does Diabetes Affect Sleep?

How Does Diabetes Affect Sleep

One of the reasons why diabetes affects sleep is that symptoms of hypoglycemia and hyperglycemia can make it hard to fall asleep and lead to waking up at night.  

When blood sugar is high, the kidneys excrete more urine in order to overcompensate. As a result, sleeping with high blood sugar levels can cause disturbed sleep because of frequent nighttime urination. Symptoms such as dry mouth, nausea, and headaches can wake you up at night or prevent you from falling asleep. 

Low blood sugar can also lead to a condition called nocturnal hypoglycemia. This can affect sleep due to issues such as shaking, restlessness, abnormal breathing, and racing heartbeats.

The emotional toll of living with diabetes can also affect sleep because mental health problems such as depression and anxiety often lead to insomnia. 

Diabetes and Co-occurring Health Disorders

Diabetes and Co-occurring Health Disorders

People with diabetes often experience health problems such as Sleep Apnea, Restless Leg Syndrome, and Diabetic Neuropathy, which can significantly affect sleep.

It’s crucial to understand these conditions in order to assess whether there’s a possibility you may have them and to adjust your sleeping habits in a way that prevents their specific symptoms.

Sleep Apnea


Sleep apnea is a condition mainly characterized by a lack of proper breathing during sleep. This disrupts the body’s oxygen supply and can lead to a variety of unpleasant symptoms.

According to a study, 48% of people that had type 2 diabetes were also diagnosed with Sleep Apnea. Research also suggests that individuals with type 1 diabetes may be more likely to have sleep apnea. 

There are three kinds of sleep apnea. 

Obstructive sleep apnea is the most common type, and it is characterized by a relaxation in the muscles in the back of the throat. This over-relaxation leads to airways narrowing or closing, consequently causing a cut-off in breathing. 

Central sleep apnea occurs when the brain is unable to send proper signals to the muscles that control breathing, resulting in periods of no breathing. 

Complex sleep apnea syndrome occurs when obstructive sleep apnea and central sleep apnea occur together. 

Central and obstructive sleep apnea tend to have the following symptoms:

  • Snoring
  • Episodes in which breathing stops 
  • Gasping for air while sleeping
  • Insomnia
  • Morning headaches
  • Daytime sleepiness
  • Irritability 


Restless Legs Syndrome (RLS)


Another sleep disorder often experienced by patients with Type 2 Diabetes is Restless Legs Syndrome. 

This disorder is characterized by an uncontrollable urge to move the legs due to uncomfortable sensations such as throbbing and aching. 


Accompanying symptoms include:

  • Sensations that start during rest, such as when laying down or sitting for long periods of time
  • Worsening of the symptoms at night 
  • Leg twitching and kicking at night 

Diabetic Neuropathy

Diabetic Neuropathy is a condition in which nerve damage causes symptoms such as sharp pains. 

The most common kind of Diabetic Neuropathy is Peripheral Neuropathy, and it is estimated to affect between 6% and 51% of patients with diabetes. 

Symptoms include:

  • Numbness to pain and temperature changes
  • Tingling and burning sensations
  • Sharp pains
  • Weak muscles
  • Extreme sensitivity to touch that leads to pain

Best Sleeping Position for Diabetics

Best Sleeping Position for Diabetics

The best sleeping position for diabetics highly depends on whether there’s a co-occurring disorder that affects sleep.

Therefore, it’s advisable to consult a doctor in order to diagnose or rule out these disorders in case you have associated symptoms. In turn, you can adjust your sleeping habits according to the following recommendations:

Best Sleeping Position for Sleep Apnea

If you have sleep apnea, the best sleeping positions are on your side or on your belly. That’s because these positions help the airways stay open, which in turn reduces symptoms of sleep apnea. 

If you choose to sleep on your stomach, make sure to choose a thin pillow to avoid a stiff neck when waking up. 

Sleeping on your back is not advisable because gravity can make the tongue relax, obstructing the airways.

To prevent sleep disturbance from Sleep Apnea, it’s also advisable to seek out treatments such as Continuous Positive Airway Pressure (CPAP).

Best Sleeping Position for Restless Legs Syndrome

If you have RLS, the best sleeping positions are on the side with a pillow in between your legs or on your back with a pillow under your legs because they promote blood flow. 

Another tip is to use a Sequential Compression Device (SCD). This device fits in the legs and massages them by inflating and deflating. According to a study, using an SCD for an hour before bedtime for three months reduced symptoms of RLS and improved social function, daily task function, sleep quality, and emotional well-being. 

Best Sleeping Position for Diabetic Neuropathy

According to a study, the best sleeping positions for patients with Diabetic Neuropathy are on the back with a pillow under the legs, on the side with a pillow in between the legs, and on a recliner. This is because these positions extend the spine, in turn decompressing the nerves that control the feet.  

Best Sleeping Position for Diabetics

If you don’t have one of these health problems, you can sleep either on your back or on your side. Both these positions promote spinal support and alignment, which relieves pressure on the spinal tissues and allows muscles to relax. 

Tips for Improving Your Sleep

Tips for Improving Your Sleep

There are a variety of ways to improve your sleep quality, and this article wouldn’t be complete without discussing them. 

Let’s go over some tips diabetics can use to achieve a good night’s rest.

Maintain a Healthy Diet

A healthy diet, particularly one that controls blood glucose levels, not only helps you lose weight but is also essential for a good night’s sleep. That’s because blood sugar fluctuations are one of the most common causes of inadequate sleep for diabetics. They can cause both difficulties falling asleep and sleep disruption by making you wake up at night.

In order to ensure blood sugar control, it’s advisable to have a nighttime snack that has a low glycemic index and includes healthy proteins and fats. These foods can effectively satisfy hunger while preventing blood sugar spikes at night. 

Engage in Regular Exercise

Regular exercise has been proven to promote quality sleep. Moreover, physical activity comes with an additional benefit: weight loss. A healthy weight helps reduce symptoms of diabetes, which in turn promotes better sleep. 

Physical activity also offers a wide range of mental health benefits. This can be helpful for diabetics to cope with the emotional toll of their disease, and improved mental health can have positive effects on sleep quality. 

Focus On Sleep Hygiene

Good sleep habits, also referred to as “sleep hygiene”, can help you get a more restful sleep. 

Here are some tips:

  • Aim for consistency by sleeping and waking up at the same time each day of the week
  • Avoid electronic devices before bed
  • Keep your bedroom dark and quiet
  • Avoid caffeine and alcohol at nighttime 
  • Take a warm bath at night

Get Enough Sleep

The National Sleep Foundation advises at least 7 hours of sleep per night. Sleeping less than six hours can be considered sleep deprivation and lead to consequences such as daytime sleepiness and lack of concentration. Moreover, sleep deprivation raises levels of cortisol, which can lead to weight gain and is associated with an increased risk of having a heart attack.

The best way to prevent the consequences of too little sleep is by maintaining a regular sleep schedule. In this way, you’ll know exactly how much you’re sleeping every night. 

That being said, it’s also important not to get too much sleep. Sleeping too much can lead to back pain and headaches, as well as an increased risk of heart disease and obesity.

Reduce Stress

Stress and anxiety can lead to inadequate sleep and insomnia. As such, managing these emotions is essential for a better night’s sleep.

One quick, effective way to reduce stress is to practice deep breathing. This technique can be performed with the following steps:

  1. Place your left hand on your chest and your right hand on your belly
  2. Breathe in slowly through the nose, allowing your belly to rise and expand fully
  3. Breathe out slowly through the mouth 

Conclusion

sleeping positions

Sleep problems can affect your life quality significantly. Fortunately, it’s possible to improve sleep by applying the tips we discussed in this article. 

If you need help in managing your diabetes, make sure to check out the Klinio App. It allows you to manage various aspects associated with better sleep, including your nutrition and exercise levels.  

Whilst some people like to focus on healthy eating and healthy meals simply as a lifestyle choice to help them maintain a good weight and a good figure, people with diabetes, have no choice but to be very strict with themselves and what foods they eat to prevent things like dreaded blood sugar spikes.

It is so important to maintain good blood sugar.

Keeping your blood sugar balanced is the most essential part of a healthy diabetes meal plan, but you would be surprised by just how easy it can be to make all of the wrong decisions for your diet and health goals when you don’t have any kind of clear structure or regime in your meals or day to day food choices.

To help with keeping on top of your diabetes management and therefore keeping on top of your blood sugar and overall healthy nutrition, one of the best things you can do is to meal prep (i.e., the process of meal preparation ahead of time).

What Is Meal Prepping?

What Is Meal Prepping

Meal prepping is the term used for when a person plans their meals ahead of time, generally planning ahead for a week.

There are plenty of people who choose to meal prep who don’t have diabetes but rather who just want to make sure that the meals they are eating for lunch or every night after a hard day at work are healthy meals filled with great ingredients like brown rice, starchy vegetables or non-starchy vegetables, greek yogurt, chicken, lean proteins, whole grains and more.

Meal prepping is ideal for diabetes sufferers.

The key is to achieve a diet of well-balanced meals for breakfast, lunch, and dinner, as well as snacks that are filled with healthy fats and are preferably low carb and low calorie to stick to the eating healthy ethos.

Meal planning is the perfect food tool to both help manage your diabetes and encourage you to eat more healthy fats and maybe even lose weight if you are in the overweight or obese categories (which you typically will be if you have type 2 diabetes).

What Are The Benefits Of Meal Prep For People With Diabetes?

What Are The Benefits Of Meal Prep For Diabetic People

So, now that you know what meal prep is, let’s take a closer look at why meal prepping has been identified as a great tool for a diabetes meal plan. Some of the biggest benefits of meal planning for people with diabetes include:

Better Portion Control

According to the American Diabetes Association, one of the main factors that can lead to the developing and/or worsening of diabetes is portion size.

Portion sizes might not be something you have ever paid much attention to before, but when planning a week ahead and separating all of your food into individual Tupperware boxes, you have no choice but to be precise.

On average, people eat 45 percent more food than they should per meal.

Eating smaller and better serving sizes will help with your blood glucose/blood sugars, but it can also positively impact healthy weight loss.

When people lose weight, they reduce some of the most severe risks of diabetes, so it makes sense that mastering this side of your diet can be a very diabetes-friendly thing to do.

If you are unsure about portion sizes, look up images of a healthy plate. This will give a great picture of what a well-balanced meal of proper portion size should look like. It will help with decisions like how much chicken and vegetables to include in your meal.

If you like to follow recipes, always look at how many the recipe serves and either adjust according to how many people you feed or freeze the excess.

It Helps To Save Time

Some people seriously underestimate just how long it can take to put together a healthy main meal after a hard day at work, and if you are tired when you get home, you are much more likely to make bad decisions with different foods that aren’t very good for you.

If you sacrifice some time on your Sunday to meal plan and meal prep for an hour or two, you will save much more time over the week ahead.

Modern workers don’t always have time at the end of the day.

Coming home and putting something in the oven or microwave that you know has enough calories, enough vegetables, carbohydrates, etc., can make a difference in healthy eating.

Instead of being lazy and choosing to order takeout, you will have a week’s worth of meals and recipes that you can enjoy without worrying about poor nutrition. It makes life easier.

You Can Control Your Nutrition

Thanks to meal plans, you can make sure you know absolutely everything about your lunch and dinner daily.

When you pick something up from a takeaway or go out to eat at a restaurant, you can’t be 100 percent on top of things like carb counting, and carbohydrate intake is something that you need to be very aware of as a person with diabetes.

The power of putting together a healthy grocery list and making a week’s worth of meals from recipes that you know are low-carb meals and meals full of healthy fats from good food is something that will make your blood glucose a world of good.

Good nutrition is the key to good diabetes management.

By making meal plans, you can prepare breakfast, lunch, dinner, and even other recipes such as snacks for the entire week all in one go.

And the best part of doing it all for yourself is that you have the ultimate knowledge of the recipes you are making and the meals you are eating from your meal plan, which are all diabetes-friendly and might even aid in weight loss.

You Learn a Valuable Life Skill for Living With Diabetes

Part of living with diabetes is knowing what is best for you at all times, particularly your diet. This includes learning to cook a meal with foods that are not too heavy on carbohydrates and packed with healthy ingredients like vegetables, lean proteins like chicken and turkey, and making clever switches from butter to something like olive oil.

Olive oil spreads are also a great substitute that can be incorporated into many different carb-counting meal plan meals.

Nutrition experts recommend learning how to cook at home.

A registered dietitian or professional diabetes educator will tell you that one of the most important things in managing your diabetes is being able to prepare recipes for breakfast, lunch, and dinner that are as diabetes-friendly as possible.

Carb counting is a big part of the process, but having a good meal plan is more than just packing the most vegetables you can into meals.

It is important to understand how to cook food that will be kind to your body. Knowing how many carbs are in a low-carb lunch or dinner is a good start, but diabetes is much more than just paying attention to carbohydrates.

Take healthy cooking as a weekly prep challenge to master.

The healthier you can be in your food choices and recipes, the more in control of your diabetes you will be.

If you can learn to meal plan with a healthy grocery list and prepare amazing meals that focus on classic ingredients like vegetables, chicken, and other diabetes-recommended foods, then you will be living a much better life week to week.

It Can Lead to Bonus Weight Loss

It makes sense that if you are following a low carb, low sugar, low-fat diet recommended by the American Diabetes Association, you will end up losing some extra pounds that could be contributing to your diabetes symptoms.

Peer-reviewed for success.

Numerous peer-reviewed studies have established the connection between obesity and diabetes; therefore, if you can alter your eating habits to prepare lunch and dinner recipes that are good for your overall health, you will be putting your body in a better position to handle the challenges that diabetes presents week after week after week.

How to Make Meal Prep Easier

How to Make Meal Prep Easier

Have the Right Equipment

You don’t need to buy anything special to meal prep. Any average kitchen should typically contain everything you need. This includes a selection of knives, pots, pans, and storage containers.

Storage containers are essential. Not only are they needed to hold the meals and recipes you produce in advance, but they can also be used in the freezer. They are also the most convenient way to take your lunch to work. On the same subject, storage of your well-prepped food is important. For example, if you are making a chicken recipe for lunch, it is best to have ice packs on hand to help keep the container cool and the food fresh. Equally, if you want to make a hot recipe for lunch, there are thermos containers you can buy.

Follow Recipes

Recipes can be an essential part of your diet because whether you are diabetic or not, a boring diet can lead to poor choices when you feel like you are always eating the same thing.

Experiment with recipes using ingredients that you like and know are good for you. You don’t always have to eat chicken!

Look for recipes that are headed up as diabetes-friendly – you’ll find plenty online, or you can invest in a diabetic cookbook (or two). If you choose regular recipes, select those that give the nutritional breakdown, so you know exactly what you are eating.

Do Batch Cooking

Some would say that batch cooking is the preparation of all or most of your meals and snacks for the entire week on just one day of the week.

That’s just another definition of meal prep. For most, it has become either or both:

  • cooking larger portions of food so you can store some for later, or
  • making one base recipe that can be adapted into different dishes

Adding these principles to your meal prep will only enhance the abovementioned benefits.

Use a Handy App To Help You Plan Your Meals

Use A Handy App To Help You Plan Your Meals

If you think you might require assistance keeping on track with your meals and meal prep activity, then the Klinio app is perfect for you.

What Is the Klinio App?

Klinio is an ‘all-in-one’ diabetes management app that can be personalized to cover everything you need to keep track of in your everyday life.

The app offers a personalized meal plan for meals that can cover your calorie intake, sugar and cholesterol requirements, macronutrient quotas, and carbohydrates.

How Does the App Work?

Once you have added all your details and preferences, the app will start with meals that slowly reduce your carb intake, eventually getting you to a place where you have a customized and specialized meal plan that adapts with time.

It is a system that any registered dietitian would be proud of!