How to Stay Hydrated If You’re Not a Fan of Water!
By: Jessica Hrdlicka MS, RD, LD/N, CDCES
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If you have diabetes then staying hydrated is an important part of your diabetes management and if you do not like the taste of water this can be challenging.
Hydration is key to managing blood sugars, kidney health, liver health and to improve energy levels. Certain medications used to treat diabetes may cause dehydration, so focusing on fluid intake is imperative. Especially during cold and flu season when illness can typically lead to dehydration particularly in those with diabetes. But good news there are many ways to improve hydration other than just drinking water.
Here is how to easily add more ways to stay hydrated:
- Add lemon juice & fruit into your water. You can add flavor to any water beverage by adding herbs, fruit or citrus. This can help make water more enjoyable.
- Sip on broth or make homemade soups. This can be a flavorful way to enjoy more hydrating meals.
- Add fruits and veggies with a high water content to your meals. Cucumber, zucchini, spinach, watermelon, kiwi and may other fruits have a naturally high water content that can help you achieve your hydration goals.
- Try drinks high in electrolytes especially when ill. You may need to resort to a low sugar electrolyte drink such as zero sugar powerade when ill and dehydrated. Always check with your doctor about your hydration needs if you have heart disease or kidney disease.
- Reach for popsickles or frozen treats. Low sugar posickles are a great way to add flavorful hydration into your day for a treat!
For more information on diabetes management, chronic kidney disease weight loss and nutrition or to schedule your CGM Class call 561-659-6336 ext 8012 to schedule an appointment today. Please enjoy our February 2025 Living Well with Diabetes Newsletter!
What You Need to Know About Hypoglycemia
By: Morolake Amole, M.D.
Hypoglycemia or low blood sugar is generally defined as a blood sugar reading that is below 70mg/dL. Knowing how to recognize and manage hypoglycemia is an important part of diabetes care. In this article we will review the most common causes of hypoglycemia and how to recognize and treat low blood sugar.
Low blood sugar can be the result of a variety of things. The most common cause as it relates to diabetes is the use of insulin. Some people develop hypoglycemia when using insulin if they skip or delay a meal or have increased physical activity. There are also other medications that can cause low blood sugar. One particular group of medications called sulfonylureas (examples include glipizide, glimepiride, and glyburide) are associated with low blood sugars. These medications cause the pancreas to release more insulin which in some cases can lead to lows. This is seen even more commonly in patients with reduced kidney function.
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It is very important to be able to recognize signs and symptoms of hypoglycemia, especially in the early stages. When blood sugars initially start to dip low, people often experience anxiety, hunger or sweating. As hypoglycemia persists you may start to feel more tired, dizzy or confused. If this progresses further, loss of consciousness or seizure can occur. The key is to be able to identify symptoms as quickly as possible. Some people With a long history of diabetes with frequent low blood sugars can develop “hypoglycemia unawareness”. This means that someone with low blood sugar is unable to recognize the signs. This can be dangerous and requires evaluation by your healthcare provider.
Knowing how to manage low blood sugar is as important as being able to recognize it. The rule of 15-15 comes into play when managing hypoglycemia. When blood sugar drops below 70mg/dL, consume 15 grams of carbohydrate and then check blood sugar again in 15 minutes. This process should be repeated until blood sugar is above 70mg/dL. After this is achieved, have another snack or a meal to make sure blood sugars do not dip again.
What kinds of foods have 15 grams of carbohydrate?
- Glucose tablets
- Glucose gel
- ½ cup of non-diet juice or soda
- 1 tablespoon of sugar, honey or corn syrup
- Certain hard candies
It is important to identify the materials that you can use to fix low blood sugars and make sure you have them handy just in case. It is also a good idea to educate members of your household on hypoglycemia management. In some cases of severe low blood sugar the help of others is needed. If you have frequent low blood sugars, you may ask your doctor about a glucagon pen. Finally, if there is any question or concern about low blood sugars at home it is okay to call 9-1-1 for assistance.
It is important to talk to your doctor about hypoglycemia at every visit. Make sure to document all episodes of hypoglycemia and how it was managed. Also note what you ate, how much insulin you took and what activities you did. This will help guide management and assist in making decisions that will prevent more lows.
For more information about preventing hypoglycemia, meal planning, diabetes, or weight loss, please contact our office today at 561-659-6336 ext 8012 to schedule an appointment with a Registered Dietitian or Certified Diabetes Educator.
How Much Added Sugar Are You Eating?
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By: Monika Lambertson MS, RD, LD/N, CDCES
Consuming too many added sugars is associated with an increased risk of health conditions such as weight gain, obesity, prediabetes, type 2 diabetes, heart disease, fatty liver disease, and, of course, tooth decay.
Added sugars, as opposed to natural sugars found in fruit and milk, are added during food processing and may appear on the ingredients list as sugar, whole cane sugar, cane juice, invert sugar, brown sugar, beet sugar, honey, corn syrup, high fructose corn syrup, agave nectar, molasses, or sucrose. The calories from added sugars are considered “empty calories” because they have nothing of nutritional value, such as vitamins, minerals, and fiber. Additionally, as we age, we need fewer calories to maintain a healthy weight, so it becomes even more important to forego or limit our consumption of empty calorie foods and beverages and choose nutrient-dense foods instead.
According to the American Heart Association (AHA), Adults in the U.S. age 20 and older consume an average 268 calories of added sugar daily (about 17 teaspoons or 67 grams). The main sources of added sugars in the American diet are sweetened beverages, such as sodas, lemonade, iced tea, fruit drinks, and sport drinks (average 10 grams sugar/12 ounces); snack foods and sweets, such as cakes, cookies, donuts, ice cream and candy (10 to 50 grams sugar); and condiments, such as ketchup, BBQ and teriyaki sauce, and salad dressings (up to 10 grams or more). Even foods that seem healthy, such as breakfast cereals, oatmeal, yogurts, yogurt drinks, smoothies, and granola bars, may contain high amounts of added sugar.
How Much Added Sugar Is OK?
There is no “safe” amount of added sugar. The AHA recommends limiting added sugar to no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams) for most men. Both the Dietary Guidelines for Americans 2020-2025 and the American Diabetes Association advise limiting added sugars to less than 10% of total calories. For a woman eating around 1600 calories a day that means no more than 160 calories of added sugar (about 10 teaspoons or 40 grams). Deciphering an ingredients list can be tricky. Thankfully, in 2021 it became required to list “Added Sugars” on the food label, making it much easier to identify them.
What Can You Do to Reduce Added Sugars?
Oftentimes we do not realize how much added sugar we are actually eating, so make a list of all the beverages you drink during the week. Do any contain added sugars? How many sweets do you eat each day (or week)?
Then think about one or two small changes you can make to reduce the amount of added sugar you eat and drink:
- Drink water or sparkling water (add a slice of lemon, lime, orange, or cucumber or fresh mint or basil leaves to add a hint of flavor), or unsweetened tea or coffee. Avoid sugary beverages altogether.
- Satisfy a sweet craving with fresh fruit instead. Pair that fruit with a protein-rich source like low-fat cheese, cottage cheese, or a small handful of nuts to help slow the rise in blood sugar and keep blood sugar more stable.
- Choose a small piece of dark chocolate (70% cocoa or higher) instead of milk chocolate or candy.
- Opt for plain yogurt with no added sugar and add fresh or frozen berries instead of “fruit-on-the-bottom” or other sugary varieties.
- Choose a portion-controlled, no added sugar ice cream or yogurt bar in place of a premium ice cream bar or get a kid-sized portion at the ice cream shop.
- Enjoy your favorite sweet treat less often (a few times a week instead of daily) and reduce your portion size.
As you reduce your sugar intake, you may find you crave sweets less and that you now find certain foods too sweet.
If you would like to explore strategies to reduce your sugar intake, call to schedule a consultation with one of our registered dietitians at 561-659-6336 ext 8012.
Check Out our New 2025 CGM Classes!
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Freestyle Libre Class
West Palm Beach Location
Temple Israel 1901 N. Flagler Drive
West Palm Beach, FL 33401
Tuesday April 8th 10am-12pm
Dexcom Class
West Palm Beach Location
Temple Israel 1901 N. Flagler Drive
West Palm Beach, FL 33401
Tuesday April 15th 10am-12pm
Healthy Meal Planning Class & Pre-Diabetes Sessions are available! Join our classes to stay motivated & feel great in 2025!
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Healthy Meal Planning & Weight Loss Class
West Palm Beach Location (Virtual or In Person!)
Temple Israel 1901 N. Flagler Drive
West Palm Beach, FL 33401
Tuesday March 11th 10am-12pm
Boynton Beach Location
6056 Boynton Beach Blvd.
Boynton Beach, FL 33437
Tuesday March 18th 10am-12pm
Pre-Diabetes Class
West Palm Beach Location (Virtual or In Person!)
Temple Israel 1901 N. Flagler Drive
West Palm Beach, FL 33401
Tuesday March 18th10am-12pm
If interested attending this program please contact our scheduling department at (561) 659-6336 Extension 8001 today!
At Healthy Living with Diabetes we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended. You can contact the director of education personally by email jcook@PBDES.COM or leave a message at (561) 659-6336 ext. 8012. We would love to hear from you!
