Eating and Exercise for Diabetes (aka The Mold Episode)

Most people know someone with diabetes and while we hear the term often, there is a lot more to this disease than sugar. In this episode we talked about what’s going on in the body with diabetes, exercise considerations for type 1 diabetes and healthy eating tips for all types of diabetes.

Here are links mentioned on the show:

Bright Spots and Landmines by Adam Brown

Alpine Sports Probiotic Select: to order call 636-391-1085 or go to your local Supplement Superstore

Exercise Management in Type 1 Diabetes: a thorough resource for people with type 1 diabetes engaging in regular exercise and more intense endurance exercise.

And last but certainly not least, the ever-important taco plates.

When it comes to exercise, here are some considerations for someone with type 1 diabetes:

  1. Check your blood sugar before exercise. If it is under 100 mg/dl, you should have a snack of 15 grams carb, like 1 apple or ½ cup oatmeal, plus a little protein like 2 slices of turkey or mix some protein powder into the oatmeal.

  2. If your blood sugar is high, you may need to delay your exercise. If you exercise when you have ketones or when the blood sugar is very high (over 250 mg/dl), you may drive your blood sugars even higher. If your blood glucose is high before starting exercise, check your blood or urine for ketones. If you test positive for ketones, avoid vigorous activity. (Nova Max meter checks both sugar and ketones). If you do not have ketones in your blood or urine and you feel well, it should be fine to exercise.

  3. Someone using an insulin pump might lower their basal rate during exercise to avoid going too low, if exercise is going to last around 90 min or more. In addition, a person with type 1 may need less mealtime insulin at the meal before or just after exercise since exercise works to lower blood sugar. Work with your doctor to determine your insulin needs and always talk to your doctor before changing your exercise or eating pattern.

  4. Eat a snack if you plan to exercise for more than 60 minutes, plan to do a more intense workout than usual, or if the weather is warmer or cooler than usual. A person with diabetes should carry a source of quick absorbing carbohydrates in case of a low blood sugar. Options include sports drinks and gels which are absorbed quickly. Choose something that’s easy on your stomach.

  5. If exercising more than one hour, a person with diabetes needs to replenish carbs during exercise. Generally 20 grams of carb for every 30 minutes will work for a 150 lb person.

Quantity and quality of carbohydrates is important for people with diabetes. This list of carbohydrates can serve as carb staples for most people with diabetes (or anyone looking for quality carb choices):

  • Vegetables (yes even broccoli, peppers and brussels sprouts have a little bit of carbs!)

  • Steel cut or old fashioned oats

  • Sweet potatoes

  • Quinoa

  • Bown or wild rice

  • Beans

  • Lentils

  • Berries and other fruits with a decent amount of fiber like kiwi and pears


This is not intended to be medical advice. Please talk to your doctor before making changes to your diet, exercise or medical care.