If you are suffering from diabetes then make these alterations in your diet for proper management and care
Diabetes patients often get scared of the disease because of the drastic lifestyle changes that it requires. But, not all change is bad. Choosing healthier eating options can be a lot of fun. Having diabetes does not mean that you have to give up tasty dishes that you have always loved. It simply means that you have to be smart about it.
Whole grains are great for reducing cholesterol. They also help to reduce the risk of heart diseases and are packed with fibre. If you have diabetes, it is a good idea to include whole grains in your diet. As they do not spike your blood sugar and helps, have better control over it.
Brown Rice Lowers Blood Sugar Level
Research shows that brown rice reduces the chances of developing diabetes by 16%. But, if you already have diabetes, it can still help you. Consuming around two servings of brown rice each week leads to a lower blood sugar level. Just replace one-third of your daily serving of white rice with that of brown rice, and it should help out.
Oats Contains Low Glycemic Index
Oats is a popular choice among health-conscious people. It is also great for those who have diabetes. They are easy to make and goes great for your breakfast. It helps to regulate your blood sugar due to its low glycemic index and high fibre content. There are many quick and easy recipes that you could try with oats.
Also Read: 4 Healthy Foods To Eat After Morning Workout
Quinoa Contains High Protein & Calcium
Some people are familiar with Quinoa while others aren’t. This gluten-free grain has the highest protein value than any other grain. It also contains more calcium than milk, which makes it a great option to include in your diet. Although people often take it to be a whole grain, it is a nutritious seed that is rich in fibre and protein.
Millet Contains Zero Fat
Millet is probably the least common in this category. It is often the main ingredients in birdseed. However, when it is cooked, it is also great for humans. With its high quantity of fibre and little to no fat, it is a great option to include in your meals. Millet also provides about 26% of the daily value of magnesium.
Use Buckwheat Instead of Regular Flour
Buckwheat is a seed, but, it is also considered to be a grain. You can use buckwheat flour instead of your regular one. It can help boost your fibre intake, which can regulate blood glucose levels. It also helps to slow down the rate at which glucose is absorbed in the intestines.
Factors to Consider with Whole Grains Diet
Here are some essential factors to consider for people with diabetes and people with blood sugar issues.
- Avoid Over Consumption of Grains: When you are trying new foods, it is easy to go overboard. But, if you have diabetes, over-consumption could cause your blood sugar to shoot. This is something you do not want to happen. Start with two-thirds of cooked whole grains or two slices of wholegrain bread and see how your sugar reacts to it.
- Pair the Whole Grains with something else: To help your body deal with sugar gradually, pair the grains with unsaturated fat and protein. Some good sources of protein that you could start with are nuts, seeds, beans, etc. If you want to eat whole grain bread, pair it with vegan cheese or nut butter.
- Choose least-processed Whole Grains: Brown rice, whole barley, kernel bread, wheat berries, and millet are a great choice. These are much better than processed ones. Least-processed grains have all the nutritional values intact.
- Read Labels Carefully before Buying: You will come across many products while shopping that will appear as if they are wholegrain but, they are not. To avoid getting tricked, you have to read the labels carefully. Terms like ‘enriched’ can easily throw you off the track. That is simply a term used when only parts of the grain are used and not the whole product. When you come across labels that read ‘made from whole grain’ or ‘contains whole grain,’ they may still not be 100%. Look at the ingredients listed; if whole grain is the first ingredient that is listed, then you are good to go.
There are other factors that you should keep in mind, as well. For example, did you know that brown bread is brown due to the added colours? You have to be smart about the things you eat and include physical activity to control your blood sugar and to improve your overall health.
There are over 72 million adult diabetic patients in India alone. It is quite easy to manage your blood sugar once you know how to. Managing diabetes does take a little learning and getting used to but, the knowledge will help you lead a healthy, happy, and full life.
With inputs from Mr Satkam Divya, CEO, KlinicApp
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