Approximately 25.8 million children and adults in the United States (8.3% of the total population) have diabetes. While not every diabetic needs medication, many people control their symptoms through insulin or oral medication. However, there is a way to possibly reduce or even eliminate your need for medication if you are diabetic.

“If a patient has diabetes but loses weight, there is a huge potential that they might reverse diabetes symptoms and get off of their medications,” says Islam Eltarawy, M.D., an internal medicine physician at Piedmont Physicians Group. “We always encourage our patients to exercise and watch what they eat.”

Carbohydrates and blood sugar levels

Carbohydrates are important for your health because your body uses them as fuel. However, it is important to distinguish between simple and complex carbs. Dr. Eltarawy says carbohydrates majorly impact blood sugar levels, so begin by watching your intake. “If we eat too many carbs, especially simple carbs, they can raise the blood sugar pretty fast and [are digested] fast,” he says. “You get into that vicious cycle of feeling hungry because your sugar levels drop and then you eat simple carbs again. This will cause your sugar to spike and drop again.”

Simple carbohydrates, also called simple sugars, are chemically made of one or two sugars. They are most commonly found in processed foods, like white bread, candy, sugary juices or soft drinks, and table sugar. Simple carbs can lead to cravings, overeating and swings in blood sugar. While dairy products and fruits contain simple sugars, they are a healthier option than processed food because they contain essential vitamins and nutrients the body needs.

Complex carbohydrates can be found in whole grains, legumes and vegetables. This type of carb contains fiber, which keeps you full and improves digestion. Complex carbohydrates also help stabilize your blood sugar levels and energize you between meals.

Healthy foods containing COMPLEX carbohydrates:      

• Starchy vegetables        

• Whole grain breads        

• Oatmeal       

• Rice       

• Beans        

• Lentils

Foods containing SIMPLE carbohydrates:        

• Soda & fruit juice      

• Candies & cakes      

• Corn syrup & table sugar       

• Bread made with white flour       

• Pasta made with white flour        

• All baked goods made with white flour        

• Most packaged cereals

How exercise impacts blood sugar

“Exercise has a huge effect on blood sugar,” Dr. Eltarawy says. “For example, if you are running or walking, you will immediately lower your blood sugar. If a person has mild diabetes, they can actually control their symptoms with something as simple as walking every day for half an hour.”

Strenuous exercise, such as heavy weightlifting, can affect blood sugar levels differently. Blood sugar levels will still lower immediately, but they could also continue to lower after the workout. Talk with your doctor before beginning any new exercise routine, especially if it is strenuous.

“If someone is on insulin or diabetes medication, there is a very delicate balance between the dosage of medication and the blood sugar levels when starting a new exercise program,” Dr. Eltarawy explains. “The more you exercise, the lower dosage of insulin or oral medicine you will need.” Insulin produced by the pancreas helps regulate carbohydrates and fat metabolism in the body. He cautions that your doctor and possibly a dietician should discuss and review a new exercise program.

“We can adjust caloric intake and the medications you need as you are doing your exercise program,” he says.

To avoid diabetes in the first place, limit your intake of simple carbohydrates, such as candy and sugary drinks; eat complex carbohydrates; aim to walk at least 30 minutes every day; and add more movement throughout your day by parking the car further away at the grocery store or taking the stairs instead of the elevator.

“Just simple things like this can help you avoid diabetes,” Dr. Eltarawy says.

Dr. Eltarawy practices at Piedmont Physician Group Towne Lake, located at 970 Woodstock Parkway, Suite 100, Woodstock, GA 30188. Schedule an appointment with Dr. Eltarawy or one of our other primary care providers. Save time, book online.