Food and Life

Nutrition and Sports

Prohibited products

Due to the high content of easily digestible carbohydrates, some products have a negative effect on the level of sugar in the blood. Diabetologists attribute them to the category of banned and recommend to be excluded from the diet.


If you really want something sweet, eat a piece of black chocolate or sweeteners for diabetics.

Fatty milk

Choose low-fat or non-fat foods. Do not abuse hard cheese.

Flour products

Replace bakery products baked in puff pastry or bacon dough with bran or rye bread.


The potato also contains fast carbohydrates, so its use in large quantities is contraindicated.


Due to the high content of sugars, maize is a fierce enemy of diabetics. It is not recommended to use it.


It is desirable to buy brown rice, not white, and the main thing is to use it in steamed form.

Cereal / Flakes for breakfast

Instead of cereal and flakes, eat porridges – they are rich in useful digestible carbohydrates.

Some fruits

It is better to exclude grapes, raisins, bananas, strawberries, figs, and dates – they quickly increase the level of glucose.

Food mode

Once you have learned what you can eat, and what better to exclude from the diet, you should keep the diet. Everything is simple here. For a person with diabetes, the regime consists of 3 main meals (breakfast, lunch, dinner) and 3 additional (second breakfast, midday, late dinner).

On the day you have to eat the daily calorie intake, which is distributed between meals as follows: 20% for breakfast, 30% for lunch, 20% for dinner and another 10% for each of the snacks. The calorie norm is determined by the dietitian. Also, you can include foods you like in the diet – at all, you must abandon everything.

Eating out

If you have diabetes, and you have to go for a business meeting, party or other events, you should not refuse. You can safely replace one of the recipes for cookies or crackers. Also, ask the waiter about the number of calories in the dish and eat that portion that contains the calorie intake for one of your meals.

With drinks a bit more complicated. If possible, do not drink sugary water and alcohol, especially liquor and champagne, which contain a lot of glucose. These drinks increase its level in the blood. In order to avoid such negative consequences, it is better to drink coffee or tea.

Physical activity and diabetes

A healthy and active way of life is a sauce that is best suited to proper nutrition. Only doing physical exercises, you will be able to support sugar in a normal way!

Recommended sports

The worst damage that diabetes can cause is to abandon physical activity. It makes no sense to restrict yourself if there are at least 6 types of sports recommended for diabetics.


Breathing exercises and asanas help lower the level of glucose and cholesterol, improve your well-being.


Exercise such as tennis and squash almost doubles the risk of a sharp increase in sugar.


Exercises in water develop the main groups of muscles that burn the largest number of calories in the body.


Pilates is often recommended for people with diabetes because it helps regulate blood sugar.


This kind of sport requires high energy consumption, which may be useful for people with diabetes.


The best physical activity is what you do with pleasure. Try the dances if physical activity is new for you.

Sports mode

Sport for people with diabetes also has its own peculiarities. And although it should not be abandoned, one needs to be very careful: do not join when feeling bad, know the measure, coordinate sports with a doctor. During a training session, you should drink more water and wear the right clothes that do not disturb the limbs.

Do not abuse sports. Be sure to think about a nutrition system before and after training. Do not join in physical activity for more than an hour per day, and at the first unpleasant symptom, stop the workout.

Sugar level during the classes

Since sport is a burden, it is necessary to increase control over the state of health and, in particular, the level of sugar. Diabetologists recommend checking the indicators before and after the workout. Such preventive measures will help to avoid hypoglycemia – a condition that occurs when the level of glucose is lower than normal.

Also, in order to protect oneself, one should either reduce the dose of insulin (type 1 diabetes) or eat more carbohydrates and proteins before training (type 2 diabetes). Advise the trainer, staff or friends about your health and the possible actions to be taken in case of a critical situation.