Eating Right to Control Diabetes
Diagnosis of diabetes comes as a shock to many. No sooner do they learn about diabetes, than begin to feel that it this is the end of eating the food they like. Confectionaries, rice, potatoes and even the sugar in the morning tea would not be possible henceforth. If this is what you feel, there might be a surprise in store for you. Despite many physicians still recommend the restrictive diet for diabetics, new research has revealed that more emphasis should be on having a healthy eating plan rather than the complicated diet regimen prescribed till now.
Cases of diabetes are on the rise throughout the world and the sad part is that most of them could have been prevented with simple lifestyle changes. In some cases, the disorder can even be reversed. You may not have realised how significant an impact on your health can result if you start to make small changes in the way you eat, start exercising a bit more and getting rid of a fraction of your weight.
With regards to eating right, the following points should be kept in mind:
- Be strict to your eating schedule – You should have three meals in a day and two mid-day snacks. Being consistent about eating food, i.e. round about the same amount at regular intervals, keeps your blood sugar in check.
- No useless calories – You are not absolutely forbidden to eat the sugary sweets such as candies, cookies and sweetmeats. But as you know they have little or no nutritional value, have them in moderation.
- Have more of fibrous foods – Fresh fruits, vegetables, beans and whole grain cereals are a must in a diet for diabetics. Increase your intake of these healthy foods as they would help to manage your condition much better.
- Keep calorie count – It is well and good to consume only healthy foods but they will cease to be healthy if they get converted into fat inside your body, which you can ill-afford with your condition. This can increase your weight, increase the level of LDL cholesterol, and can also make the blood sugar rise.
The diabetics who have a sweet tooth may be inclined to feel that they will never be able to enjoy sweets. If you are one of them, there is no need to worry. Just follow the tips given below to continue with your sweet delights:
- Choose between bread, rice, pasta or sweet – If you must have sweets, cut the other sources of carbs in your food such as bread, rice or pasta.
- Have sweets with your regular meal – If you have sweets on their own, they are likely to spike up your blood sugar a lot more than when eaten with other healthy foods in your diet. By following this, you can prevent your blood sugar from rising too high suddenly.
- Choose healthy fats for sweets – There are some low fat variants of certain fatty foods that are not as healthy as some high fat foods. Some such foods that have healthy fats are peanut butter, yoghurt, ricotta cheese or nuts.
- Savour your sweets for longer – This one should please you if you are willing to pay attention and end your unhealthy eating habits. But you are only being asked to enjoy your favourite sweet for longer. For example, do not eat through a huge piece of cake or bag of cookies in a jiffy. Try to focus on the flavours of the sweets for longer while you chew them. This has the great dual advantage of gratifying yourself with lesser calories as well as digesting your food better.
Source: Onlymyhealth editorial team Dec 23, 2011
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