How To Control Diabetes Without Medicine? Expert Shares Alternatives

Strategies To Control Diabetes Without Medicine

 

 

 

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A post shared by Navneeth Ramprasad | Fitness for All Ages (@getfitwithnav)

 

Managing diabetes naturally is possible with the right lifestyle changes. Navneeth Ramprasad, Founder, Praan, Bangalore, suggested a few alternatives that can help people in controlling diabetes naturally. 

Swap White Rice for Healthier Alternatives

The expert begins his healthy diet plan by substituting white rice with either quinoa or millet as alternative food options. The consumption of white rice leads to fast blood sugar spikes since it is a potent food with high glycemic properties. The substitution of quinoa or millet in your diet will provide you with full meals with no dangerous spikes in your blood sugar levels.

The combination of quinoa and millet provides dietary fibre content and controls blood sugar spikes better than white rice due to its lower glycemic index rating. These food types release sugar gradually to blood vessels which minimises fast elevation of blood sugar levels.

Your daily eating routine should begin with replacing white rice with quinoa or millet at least once each day. For example, pair dal (lentils) with quinoa or millet for a balanced, diabetes-friendly meal.

ALSO READ: Is Shirataki Rice Healthy? Expert Explains Its Nearly Zero Calories and Appetite-Suppressing Glucomannan

Reorganise consumption of food throughout the day

The second successful food method pays attention to which foods you consume initially and which ones you consume last. Navneeth advises people to consume fibrous vegetables first before moving on to proteins and fats and ending with carbohydrates.

The body digests fiber-rich vegetables slowly before sugar levels stabilize due to the delaying effect on digestion. The absorption of carbohydrates becomes slower when combined with protein and fat elements thus preventing sugar spikes.

How to implement:

• Start your dining with a salad that includes cooked vegetables such as broccoli or spinach along with carrots.
• After vegetables consume your protein choice between chicken or fish or tofu with your healthy fat choices such as avocado or nuts.
• The carbohydrate portion (quinoa or millet) should be consumed after all other food in your meal.
• Such a straightforward change in food order creates improvements for more effective diabetes management.

Incorporate Strength Training Daily

Sticking to a daily strength training routine stands as the most consequential approach to combating diabetes effectively. According to Navneeth, developing and keeping muscle mass helps diabetic individuals fight their condition.

The function of muscle tissue determines blood sugar regulation processes effectively. Through strength training your body becomes more sensitive to insulin which enables it to process glucose better.

How to implement:

• You should begin with essential exercises which include squats, lunges and push-ups.
• You should build up your workout intensity level by utilizing weights and resistance bands.
• The recommended time for strength training comes to 30 minutes per session and you should do it four to five times each week.

The expert tells how persistent strength training helped his loved one obtain increased muscle bulk and enhanced blood glucose regulation during his first month of training.

ALSO READ: Strength Training for Seniors: A Simple Solution To Manage Diabetes, Pain, and Weakness

What Does Science Say?

The validation of these hacks comes from a study published in the Journal of Diabetes Research. Research indicates that both changes in eating habits which substitute high-glycemic foods for low-glycemic foods coupled with regular strength training exercise can enhance insulin sensitivity while decreasing blood sugar levels by 25%. The research finds complete agreement with Navneeth's strategy which proves lifestyle changes serve as the main element in diabetes management.

Why These Hacks Work Together

Navneeth's three hacks operate in a synchronised manner to deal with diabetes through comprehensive treatment strategies.

• The replacement of white rice with quinoa or millet in diets decreases sudden increases in blood sugar.
• Following a specific food sequence with fibre and protein consumption followed by fats will help control blood sugar stability.
• Active physical activities serve to increase intake of strength training by building muscle mass and improving the effectiveness of insulin.

This combination of tactics forms a complete method for diabetes management that does not depend on medical interventions.

ALSO READ: Understanding The Role Of Continuous Glucose Monitors In Diabetes Management

Conclusion

Making simple changes to your daily routine can lead to big improvements in managing diabetes. By swapping unhealthy carbs, planning your meals wisely, and adding strength training, you can tackle diabetes naturally and effectively. These hacks are easy to follow and can make a real difference. If you or someone you care about is dealing with diabetes, give these tips a try.