An estimated six million Filipinos have diabetes, with the condition’s prevalence rapidly increasing over the years, according to the Philippine Center for Diabetes Education Foundation. Records from International Diabetes Federation reveal there were over 3.7 million cases of diabetes here in the country in 2017.
While life isn’t sweet with diabetes, understanding how to live healthily with diabetes is a great way to get started. Easy Pha-Max Wheatgrass, with the help of US registered nutritionist-dietician Cheshire Que, shares tips for keeping blood sugar levels normal.
Stay active
The American Diabetes Association recommends 30 minutes of moderate to vigorous aerobic exercises at least five times a week. Staying active and constantly moving keeps cells more sensitive to insulin and helps lower blood glucose levels.
Take control of your plate
The key element to healthy eating is to fill up plate with vegetables, fruits, and whole grains. Skip simple carbohydrates such as cakes, chocolates, or white bread as these will only cause a drastic increase in blood sugar level.
While this may sound a lot of sacrifices, Que says it doesn’t mean one has to give up their favorite food all at once.
“Moderation and meal-timing are the keys to regulate blood sugar. For instance, if you decide to go for a piece of cake for a dinner affair, be willing to cut back on some of your carbohydrate sources such as rice or pasta or potatoes for that meal. It’s all about give and take,” advises Que.
She adds, “It’s also important to space out your mealtime regularly to prevent your blood sugar level from dropping too low, a condition we call hypoglycemia, which often leads to shaking, weakness, dizziness, and sometimes seizures.”
Rest from stress
Knowing how to effectively manage one’s stressors will not only help improve mood but also boost immunity. When a person is under stressful situations or conditions, the natural response of the brain is to bombard the body with tons of hormones to neutralize the stressors, often leading to an increased blood sugar level.
Learn to say no and never overcommit—have “me” time and don’t forget about yourself.
“Sleep is a vital part of stress management because it gives our body a chance to recuperate and repair body organs. Not only will it enhance your focus and clear your mind, it will also put you in a better mood,” says Que.
The National Sleep Foundation recommends seven to nine hours of sleep for adults.
Fiber is your friend
Fiber is considered the holy grail of a diabetic meal plan. Consuming at least 30g of fiber every day is beneficial not only in managing blood sugar level but also in lowering blood cholesterol and improving gut health.
Found in whole grain bread or pasta, brown rice, fruits, and vegetables, fiber also slows down digestion causing a more stable blood sugar level in the long run. It’s also beneficial in weight management due to its high satiety value, which means an individual who takes it feels fuller for a longer period.
Wheatgrass CAN helps individuals meet the required daily servings of fiber, which is impossible to devour on a daily basis. Touted as the king of alkaline, wheatgrass is a very rich source of fiber that’s equivalent to 10kg of vegetables in nutritional value.
It also boasts impressive levels of 17 amino acids, 13 vitamins, 10 alkaline minerals, detoxifying fiber, chlorophyll for healthy blood circulation, plus more than 100 types of enzymes,
For long-time Wheatgrass CAN International brand ambassador and sportscaster Dyan Castillejo, wheatgrass has been a staple for her daily source of fiber.
“Since I’ve discovered this product in 2009, I never leave home without it. It’s the easiest and most accessible fiber source that I could take with me that helps me to meet my daily required allowance,” shares Castillejo.
She continues, “My mom who’s been taking it as well for the longest time maintains her dauntless beauty and grace at 78.”
Easy Pha-max Wheatgrass comes in original, honey, and lemon flavors and available at Mercury Drugstores, S&R, Watsons, and other leading supermarkets nationwide.