Aerobic exercise: Any rhythmic physical activity that uses large muscle groups and
causes the heart and lungs to work harder than when your body is at rest. Also
called cardio exercise, it’s been proven to lower blood sugar levels.
Artificial sweeteners: Also called non-nutritive sweeteners,
includes low-calorie or non-caloric sweeteners or sugar substitutes.
These add a sweet flavor with fewer calories
than table sugar, corn syrup, or fruit juice concentrates.
Examples include aspartame (NutraSweet and
Equal), sucralose (Splenda), acesulfame potassium, neotame, and saccharin
(Sweet'N Low).
Blood sugar: Also
called blood glucose, this is the sugar that's in your bloodstream. People with type 2 diabetes have too much
blood sugar because insulin levels or actions aren’t working well.
Body mass index (BMI):
A calculation based on your height and weight to categorize you as
underweight, at a healthy weight, overweight, or obese.
BMI gives an idea of what your risks of
health problems are based on your weight. You can calculate yours
here.
Carbohydrates (carbs):
A source of food your body uses for energy.
These include simple carbohydrates (such as honey, table sugar, and
high-fructose corn syrup), as well as complex carbohydrates. Complex carbs include starches (such as
bread, pasta, rice, and potatoes) and dietary fiber (found in fruits and
vegetables, nuts, and whole grains).
Carbohydrate counting:
A meal-planning technique used by some people with diabetes. It involves tracking the grams of
carbohydrates in food to ensure that you don't eat more than a predetermined
amount at a given meal. You can count
each serving of carbohydrates, since each serving of carbs is 15 grams. If you choose this strategy, your doctor or
diabetes educator will tell you how many total carbs to aim for in each meal or
the total daily amount.
Cholesterol: A waxy substance found in your blood.
Your body naturally makes cholesterol, but
it’s also found in foods that you eat (namely, animal products). Since diabetes
and heart disease often go hand in hand, your doctor may want to keep closer
tabs on your cholesterol levels.
She
will want to make sure that your LDL ("bad") cholesterol -- which can
lead to heart disease -- is not too high, and that your HDL ("good")
cholesterol -- which is protective -- is high enough.
Diabetes educator: Also
called a certified diabetes educator (CDE),this is a specialist who counsels
people with diabetes about how to care for their condition. Diabetes educators are often nurses,
dietitians, doctors, or pharmacists.
Diabetes-friendly
food: Any food that is healthy for someone with diabetes to have. Because there are no special foods that a
person with diabetes must eat, pretty much any healthy food can qualify. Warning: Some packaged foods that aren't
especially healthy may be labeled "diabetes-friendly," so always check
nutrition labels.
Dietitian: Also
called a nutritionist, this is an expert who is trained in the science of
nutrition and advises others about healthy eating. Some nutritionists are registered dietitians
(RD or RDN); this credential means that someone has completed a higher level of
training and passed a registration exam.
Endocrinologist: A
doctor who specializes in diseases -- including diabetes -- that are related to
hormones (such as insulin).
Fat: A nutrient
you need for energy and other bodily functions. Although some fat is necessary,
it's important not to overdo it. Try to
pick healthy fats (monounsaturated and polyunsaturated) over unhealthy ones
(saturated and trans) as often as possible.
Fiber: A type of
carbohydrate that the body can’t digest. It can’t be broken down into
sugar. You'll find it in fruit,
vegetables, beans, whole grains, and nuts.
High-fiber foods tend to be bulky and require extra chewing, so they may
boost your weight loss efforts by helping you feel fuller longer. Fiber plays an important role in the
digestive process, and getting enough may also help improve your blood sugar
levels.
Food journaling (meal
tracking): The process of writing down or otherwise recording what you
eat. Research has shown that keeping track
of your food intake can help you lose weight.
Glucose tablets: Chewable
sugar used by people with diabetes to raise their blood sugar quickly when it
drops dangerously low (hypoglycemia).
These products come in a variety of flavors and forms such as gels,
liquids, and powders, as well. If you
take a medication that makes you prone to this problem, your doctor may tell
you to carry glucose tablets with you -- especially during exercise.
Hyperglycemia: An excess of sugar in the bloodstream (high blood sugar). People
with high blood sugar (including those with type 2 diabetes) don't produce
enough insulin, or their bodies have trouble using it.
Hypoglycemia: Blood sugar that is too low. It may cause shakiness, dizziness,
confusion, or even fainting.
This
problem is more common in people with type 1 diabetes, but it can happen to
those with type 2 as well -- especially if you take certain medications.
Insulin: A hormone
produced by the pancreas that helps the body use glucose (sugar) for
energy. People with type 2 diabetes
either don't make enough insulin, or their bodies don't use it effectively.
Insulin resistance: This means that the body isn't properly using the insulin it
produces.
Getting regular exercise --
both aerobic exercise and strength training-- can help with this problem.
Meal plan (meal
planning): Any strategy used to map out what you're going to eat. This term may refer to following a specific
diet, or it may just indicate the process of thinking through what you plan to
eat beforehand.
Metabolism: The process of converting food into the energy that allows your
body to function.
People who have a fast
metabolism (metabolic rate) use up calories more quickly than those with slower
metabolisms.
One way you can increase
your metabolism is by exercising.
Natural no-calorie
sweeteners: Similar to artificial sweeteners, except these come from a
natural source. Stevia (Truvia, PureVia,
etc.) is considered a natural sweetener because it comes from the stevia plant.
Obese: Refers to
someone with a BMI of 30 or higher, who is carrying a large amount of excess
body fat. Too much body fat may cause or
worsen health problems, including type 2 diabetes.
Overweight: Refers to someone with a BMI of between 25 and 29.9, who is
carrying excess body fat.
Someone who is
overweight has an increased risk of health problems such as type 2 diabetes.
Protein: A
substance made up of amino acids that your body needs to function. You'll find
protein in meat, poultry, fish, legumes, tofu, eggs, nuts, seeds, and dairy
products. Meats don't contain
carbohydrates, so they won't raise your blood sugar.
Sodium: A mineral
found in salt. Getting too much -- as
most Americans do -- can raise your blood pressure, and, in turn, raise your
risk of heart attack and stroke. Since
these problems are often tied to diabetes, it's important to watch your
intake. Processed foods tend to be very
high in sodium.
Starch: A type of
carbohydrate found in grains, as well as in starchy vegetables such as peas,
corn, beans, and potatoes. Just like
sugar (another type of carbohydrate), starch can raise your blood sugar; so
it's important to pay attention to how much you're eating.
Strength training: Physical activity designed to build muscle strength or muscle
mass.
Some examples include lifting free
weights, working with weight machines, and exercising with resistance
bands.
Also called resistance exercise,
it can help make your body use insulin more effectively.
Sugar: A type of
sweet-tasting carbohydrate. Includes glucose, fructose, and sucrose.
Sugar alcohols: A
type of low-calorie sweetener that's often used in "diet" and
"sugar-free" foods. These
usually end in "-ol." Examples
include erythritol, sorbitol, and xylitol.
Foods containing these sweeteners may still have carbs and can increase
blood sugar, so be sure to check the nutrition label. Sugar alcohols may cause stomach upset in
some people.
Whole grains: Grains
that have the entire grain kernel, including the nutrient-rich bran and
germ. Refined grains (such as white
bread), on the other hand, have had the bran and germ removed and contain only
the starchy endosperm. Whole grains have more fiber than refined ones, so they're
digested more slowly and won't cause your blood sugar to rise as fast.
