Diabetes is fast becoming one of India’s most common health conditions. People suffering from diabetes need to keep a close watch on their blood sugar levels and ensure that their blood sugar level stays within a safe range. Delhi-based nutritionist Dr. Ratna Dubey agreed on the need to maintain blood sugar levels at close to normal after a meal, as it could go a long way in minimising diabetic complications.
Normal blood sugar levels are fasting blood sugar between 80-100 mg/dl and post meal blood sugar below 140 mg/dl. “One must try to walk for about twenty to thirty minutes after a meal. While, this can help keep blood sugar level under check yet one must consult a doctor beforehand, because for some patients, like those with certain cardiac problems, this may not be advisable,” says Dr. Dubey.
Another great way to keep blood sugar under check is to eat healthy meals which have a lower glycemic index. Meals with low glycemic index are those that release carbohydrates slowly and are effective in preventing an increase in blood sugar levels after having had a meal. Doctors have suggested that eating brown rice or basmati rice may be better than eating sticky rice. For those who eat chappatis and still have a higher blood sugar level after meals, the recommendation is to make a change to chappatis made with oats, barley or jowar. Some other food items that have a low glycemic index are Bengal gram, chickpea, skimmed milk, green vegetables and curd.
Some other ways of helping maintain blood sugar level are regular exercise, giving up smoking, abstaining from alcohol, and constantly monitoring blood sugar levels in order to have a clearer picture of what affects you in what manner. It is also recommended that one not eat until bursting and eat only three quarters of your capacity.
So, keep safe and do not put yourself under the pile of diabetic worries.
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