Diet for Diabetics
Dealing with a therapeutic condition can be difficult. Managing the diet is of utmost important but it mostly comes at a cost of either following a very difficult routine or being given options that are unappetizing making it difficult to manage the condition through diet.
Diabetes is one such therapeutic condition where managing the diet is critical to ensuring that the insulin levels are in control. Diabetes is relatively easy to control with a help of correct diet and exercise program.
The rise in blood sugar is seen due to eating unhealthy, not exercising and consuming fattening foods. This can be managed or controlled by eating foods that slowly breakdown in the body and slowly release the glucose in the body preventing the blood sugar levels to rise quickly. These particular kind of foods are also known to have a low-glycemic index. Every diet program also needs to be customized your body type and physical needs. People that are more active require different calorie intake versus people who are not so active.
Some of the foods highly recommended for diabetic patients are vegetables like green peas, broccoli, cabbage, cauliflower, bitter gourd, garlic etc are some of the healthy options. Eat beans, green vegetables, chickpeas, dals etc which will keep you fuller and maintain blood sugar levels. Include fengureek, Basel leaves and some quantity of lean meat and fish.
Diet alone will not be as effective. Exercise fit for your physical ability and body type is essential to show results. If you find it difficult to get started then condition your self slowly to set a routine. Tell yourself everyday in the evening you will go for a walk, water your plants or just engage in mid intensity household chores. Slowly increase the intensity and explore activities that will keep this routine going. Better still you can even get together with your friends or family to play a light sport or go for a walk /jog in the evenings or early mornings.
Lastly maintain a strict routine for your meal timings. Even if you watch what you eat and exercise regularly but don’t care about your meal timings it can completely harm the momentum. Make sure you dont skip your meals and eat them at recommended intervals so that the body is able to function normally.
In case you find it difficult to get started on your own then you can get professional help. This can help you atleast get started on a routine and get you on track before you can independently take charge of your health and adopt a healthy lifestyle for good.— this article is written by a dietitian @ FitHo
Diabetes is a condition where your body cannot manage the blood sugar/glucose levels. Blood glucose levels are managed
by the hormone, insulin. Lower levels of insulin or insulin insensitivity, can lead to diabetes. Due to the lack of control over blood glucose levels, diabetics tend to vary between having hyper-glycemic (high blood sugar) & hypoglycemic (low blood sugar). So, the key to control type-2 diabetes naturally is to manage your lifestyle. Read on for more information.
Diabetes is a growing health problem in India. Various studies have shown the high incidence of diabetes mellitus type 2 in India is mainly because of sedentary lifestyle, lack of physical activity, obesity, stress and a diet rich in simple carbohydrates. India expected to a diabetic capital by 2050. New England Journal of Medicine stated that dietary changes, coupled with an increase in physical activity, can reduce the risk diabetes by more than half. The Medical Journal of Armed Forces reported that oral medication pills only reduces blood glucose levels by maximum of 50 mg/dl.
To manage your diabetes, or to prevent diabetes, the changes are not drastic. Read on for tips that can help you manage your diabetes:
Your Weight- Excess fat actually decreases the number of insulin receptors present in the body, thus increasing the risk of Type 2 diabetes or aggravating it further.
Food Habits- It’s not just what you eat that affects your blood sugar level but how much you eat and when you eat matters, too.
– Eat small, frequent meals.
– Eating complex carbohydrate (low/medium GI foods) and managing the amount of carbohydrates at each meal or snack will help keep your blood sugar level steady throughout the day.
– Here’s a list of surprising food diabetics should avoid.
– Some studies reported that omega-3 fish oil improves glucose tolerance, high triglycerides, and cholesterol levels in diabetics.
– Eat more fruits, vegetables, seeds, oats, and whole-grain products improve glucose tolerance.
Exercise- Regular exercise promotes cardiovascular fitness and weight loss, lowers high blood pressure, improves lipid profiles, improves blood sugar control and leads to an overall sense of well-being. The more strenuous your workout, the longer the effect lasts.
Alcohol- Alcohol worsens glucose tolerance, increases risk for eye damage and possibly hypoglycemia. So, its best to refrain from alcohol if you have a tendency of diabetes.
Smoking- Diabetics who smoke are at a higher risk for kidney damage and heart disease.
Sleep- Latest research indicates that not getting a minimum of 6 hour sleep may impair insulin use and increase the risk for obesity.— this article is written by a dietitian @ FitHo