Living a normal life while battling diabetes can seem like a challenge, but it can also be a great motivator to avoid unhealthy habits and become fitness conscious. Before making any dietary changes, always seek medical advice. Also, if you plan to make some lifestyle changes, always remember to take small steps instead of making radical changes.
Rohit Shelatkar, VP at Vitabiotics and the nutrition and fitness expert talks about the effects of diabetes and dietary changes to make if you are diabetic with high sugar levels. This is what I had to say
In the case of diabetes, your body does not produce enough insulin or does not use available insulin, which leads to the accumulation of glucose in the blood. High levels can cause a variety of lifestyle-related diseases, such as obesity and hypertension. The glycemic index (GI) is a measure of the effects of food on blood sugar levels. People looking to control their levels should choose foods with low or medium GI scores.
Here are some diet change options to try:
It is good for both the heart and blood sugar levels. Cut and rolled oatmeal variants have a lower GI, like apples. Be careful buying highly processed or packaged oatmeal that is sold as quick, instant snacks. These contain a higher GI and are not suitable for people with diabetes.
These include beans, peas, chickpeas, and lentils. Legumes are known to have very low GI scores. They are packed with nutrients like fiber, complex carbohydrates, and protein that help maintain healthy blood sugar levels. Legumes help reduce the risk of coronary heart disease in people with type 2 diabetes. However, always avoid canned legumes that contain added sugars and simple starches, such as those found in syrups, sauces, or marinades.
Opt for fibrous foods
Some items that are high in fiber are carrots, apples, oranges, bananas, pears, avocados, broccoli, and artichokes. Since most of these are available in abundance on the market, you can easily incorporate them into your diet plan. To increase insulin production and digestive metabolism, you should also incorporate carrots, apples, peas, and beans into your diet.
Never miss a meal
Especially for diabetic patients, it exposes them to the risk of lowered blood sugar levels. If you skip or delay a meal after taking medications or insulin, then you are prone to hypoglycemia. Therefore, it is essential to be attentive to meal times.
Practice portion control
It will help to better control both body weight and sugar. You should have three small or moderate main meals, as well as two snacks in between. Some healthy snack options include fruits, salads, sprouts, nuts, poached or cooked egg whites, buttermilk, and soup.
You can even adopt the plate method to control your portion size. With this technique, all the good groups are present in adequate amounts and there is no excess of anything. After all, a balanced diet is essential for general well-being.
If you want to get the most out of your diet changes, don’t forget to combine them with regular workouts. Exercise helps control diabetes and maintain a healthy body weight. Also, in your effort to cut down on unwanted sugar, fat accumulation can become a hindrance. This, be consistent with your physical activities.
Diabetics also need to stay hydrated. Drinking water helps to increase blood volume and thus reduces the concentration of glucose in the bloodstream, which helps to lower blood glucose values. Drinking water regularly helps lower blood sugar levels and keep them within a more normal range.
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