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From: Chocolate Pig (TOILETHEA1) DelphiPlus Member Icon Posted by hostNov-18 9:19 AM 
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A Healthy Nighttime Routine for Type 2 Diabetes  

As the sun sets, take these steps to ensure the next day is a good one for managing your diabetes.

Eat a nutritious dinner

A healthy type 2 diabetes diet includes fruits and vegetables, lean meats, and plant-based sources of protein (such as beans), along with less processed foods and foods without added sugar, according to the American Diabetes Association (ADA). But you may need to adjust your meal plan a bit for dinner, Arévalo says.

The later in the day you eat, the fewer carbs you should include in your meal, she says. If you eat too much sugar and carbohydrates at the end of the day, your morning blood sugar may be higher than it should be, she says. “What you eat last sets up how you wake up the next day.” Keep in mind that the number of carbohydrates you need to aim for at each meal may depend on your diabetes medicines or type of insulin. So check with your doctor, a registered dietitian, or a diabetes educator about your requirements.

For most people, this means filling up on healthy foods that are lower in carbs, such as lean meats, fish, poultry, nuts, and oils. Pair this with non-starchy veggies such as broccoli, carrots, and dark leafy greens, a low-calorie and nutrient-dense diabetes superfood. When you choose carbs, Arévalo recommends complex carbs, which contain fiber, so they take longer to break down into sugar. Some options are sweet potatoes, brown rice, beans, quinoa, or barley.

Get moving

Exercising too close to bedtime can be stimulating, but you also don’t want to just sit after dinner, Arévalo says. Exercise helps increase your insulin sensitivity while decreasing your blood glucose levels — an effect that can last up to 24 hours.

Go for a walk around the block or do some stretches during TV commercials. “If you’re active for about a half hour, it will help you bring your blood sugar back to normal and allow you to sleep better, because you’ll be more tired,” Arévalo says.

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