The guidelines for people with diabetes clearly state that you should exercise for at least one hour each day, but research on the right time to exercise is mixed. If your goal is weight loss or cardiovascular health, exercise after eating is a great way to achieve those goals. But the timing is crucial. It’s also important to keep in mind that if you exercise early in the day, your blood glucose will be higher, which can lead to hypoglycemia.
For people with diabetes, eating a balanced meal an hour before working out is crucial. RD Lori Zanini recommends that a balanced meal consist of 30 grams of high-fiber carbohydrates, three to four ounces of lean protein, five to ten grams of healthy fat, and at least two servings of nonstarchy vegetables. A serving size of vegetables is one cup raw or half a cup cooked. For the latter, a turkey sandwich, lettuce, and sugar snap peas are a good choice.
The amount of carbohydrate that you should eat before you exercise will depend on your blood sugar levels. A 30 minute brisk walk will require 15 grams of carbohydrates. If you’re taking insulin, you may need to consume an additional 15 grams of carbohydrates. To prevent low blood sugar after exercise, check your blood sugar levels before and after exercising to see if you need additional insulin. It’s also important to remember that the blood sugar level is different for different people. For people with diabetes, a normal blood sugar level is between 150 and 180 duysnews .