7 Diabetes Eating Do's & Don'ts
Eating right can make a big difference in keeping your blood sugar levels under control. Take a look at some of the diet DOs and DON'Ts to maintain diabetes.
Diabetes is a metabolic disease in which high blood sugar levels stay over a prolonged period. The condition changes the way the body uses insulin. This is why developing healthy eating habits becomes key to manage diabetes. You must work with your health care provider to create your diabetes plan. Eating right can make a big difference in keeping your blood sugar level under control. Here are some diet DOs and DON'Ts for managing diabetes. (Image source:Gettyimages.in)
Every diabetic must know how quickly your body breaks down food into glucose. For this, you need to understand what Glycemic index (GI) is. It is a rating to define how quickly foods are metabolized into glucose. High GI foods are those that are rapidly turned into glucose, leading to a spike in blood sugar levels. These include refined carbohydrates and sugars that you need to be wary of. On the other hand are low GI foods such as vegetables, legumes and most fruits that cause a slow, sustained release of glucose into the bloodstream. (Image source:Gettyimages.in)
Never blow off breakfast, lunch or dinner. Every meal is as important as the other. Skipping meals can set you up for a poor eating pattern for the day which may make you hungrier later. It is very important to watch portion sizes for a diabetic and when you don’t because you are hungry, you are in serious trouble. This puts you at risk for hypoglycaemia and not eating consistently can interfere with how certain diabetes medications are processed in your body. Make sure there is fuel for your body to run at all times. (Image source:Gettyimages.in)
In diabetes, you need to pay heed to carbohydrates consumption. Incorporate healthy food options in your diets that give you plenty of carbohydrates. However, another thing that you need pay careful attention is watch portion sizes. Cut back on the refined food choices such as white bread and pasta and replace them with less processed options such as whole-grain pasta, brown rice, quinoa, and sweet potatoes. (Image source:Gettyimages.in)
When you have diabetes, you can fall to phony claims of many bread and cereal products that are labelled as “multigrain”. There is a chance that these grains could still be refined. Instead, go for “whole grain” food options – such as whole wheat or whole grain. Whole grains give you all the nutrients (from the germ, endosperm and bran) and the benefits. (Image source:Gettyimages.in)
Sure managing your diet is key to managing diabetes, but you need more than just diet. Watching what you eat is a good start, but physical activity is just as important. It will be great to get involved in cardio and strength training for some time. Lifting weights or resistance training that helps one build muscle can do a lot of good to diabetics by curbing insulin resistance. Moreover, keep your muscles strong as they have a pivotal role in using and storing sugar and maintaining healthy blood sugar levels. (Image source:Gettyimages.in)
The way you cook can make a big difference. When you’re cooking if you have diabetes, it’s a healthy way for everybody to eat, but it is not the same other way. It is a better way your family are getting the dietary upgrade. It is one of the ways to get the whole family involved in choosing and preparing healthy food options. If you don’t want their eating patterns to be affected, cook multiple meals – one for them and one for you. Pick your cooking option from baking, steaming, roasting and grilling, but not deep-frying. (Image source:Gettyimages.in)
Water is important especially for diabetics because any decrease in the hydration-levels can cause serious health problems. Health experts advise drinking as much water as possible to reduce sugar impact in a diabetic diet. Moreover, no sugar is good for diabetics and water contains no calories or sugar. Water consumption can decrease quantity of calories related to sugars. Choose water over soda or sweetened drinks. (Image source:Gettyimages.in)
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