Diabetes whether type 1 or type 2 can be kept under control through a three-way process - exercise, diet and medication. It's important to live an active life and engage yourself in some form of activities. A brisk walk or any form of cardio exercises for a minimum of 30 minutes both in the morning and evening is recommended by health experts. 10 to 15 minutes of strength training (picking light weights) is highly beneficial too. Other than that, it's your diet and food choices that you need to pay constant attention to. You can indeed enjoy your favourite foods if had within limited portions. Here are some essentials tips to follow if you are a diabetic:
1. Portion Control
Diabetics need to have small frequent meals to avoid hypoglycaemia (blood sugar falling below normal levels). Break your eating schedule to include bed tea/coffee and biscuits, breakfast, mid-morning snack, lunch, tea and dinner at bedtime. Sufficient water intake is very important to maintain blood sugar levels. 10 to 12 tall glasses of drinking water per day is recommended.
2. Pick Whole Grains
Whole grains, pulses and lentils are recommended rather than their refined forms like using white rice, maida, semolina, etc. Whole wheat flour, brown rice, red rice and millets have got much higher fibre content which will help in the slow release of glucose into the bloodstream.
(Also read: 5 Equipment-Free Workouts To Get A Flat Tummy)
Pick whole grains, pulses and lentils rather than their refined forms
3. Loving Millets
Including millets (finger millet/ ragi, foxtail millet, little millet etc.) at least in one meal is very beneficial for keeping sugar levels in control. Complex carbohydrates in prescribed amounts should be included in the three main meals.
4. Need For Proteins
Sufficient proteins from vegetable sources (slim milk or yoghurt, pulses, dals, nuts, low-fat paneer, tofu etc.) and from non-veg sources (eggs, chicken, fish) need to be taken in sufficient amounts to avoid loss of lean body mass.
(Also read: 10 Soothing Flavoured Teas To Beat Stress And Stay Recharged)
For a balanced diet, include healthy proteins
5. Soluble Fiber
Diabetics should have a high fibre diet as fibre helps in the slow release of glucose into the bloodstream. It also gives a high satiety feeling which prevents you from overeating which in turn would lead to spikes in blood sugar levels. Soluble fibres from oat bran/oatmeal, barley and fruits like apple, strawberry and guava, and nuts like walnuts and hazelnuts and seeds like flax, sunflower and pumpkin seeds are recommended to be included in the daily diabetic diet.
6. Insoluble Fiber
Insoluble fibres from the different vegetables in the form of salads, steamed vegetables, beans, peas and lentils are to be included in the daily diet. Recommended daily intake of fibre per day is 25 grams approximately.
Include steamed vegetables, beans, peas and lentils
7. Beat Stress
Stress increases blood sugar levels and to reduce stress in your life, engage yourself in any hobbies which you enjoy. Practise meditation or yoga, engage in some social activity where you feel gratified and beat stress.
8. Avoid Smoking And Alcohol
Avoid smoking completely as it narrows your arteries and can cause cardiac diseases and brain stroke etc. Alcohol intake should strictly be limited to once a week as alcohol in the bloodstream prevents the absorption of the diabetic medications and therefore would lead to high blood sugar levels.
Avoid alcohol and smoking
About the author: Sheela Joseph is a Consultant Nutritionist and Dietician at SPARSH Hospital. She completed her graduation in the discipline of Nutrition and Dietetics from Womens Christian College, Chennai. She mastered in the field of dietetics from Christian Medical College (CMC), Vellore. She also had a brief stint abroad as a Food Science and Nutrition teacher for the higher secondary students.
Comments
Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
