In general, eating healthy and eating right is considered essential for a long and healthy life. Nutritious daily meals
that comprise of all the essential nutrients in the right portions are a way of ensuring that you stay on top of your
health. But what do you do when you are hit by a life-altering metabolic disease like Diabetes? Are right foods still going
to be of any help?
The answer is a strong Yes! The idea is to control portion sizes and composition, limit or avoid certain foods and provide
your body with the nourishment it requires to fight against Diabetes and hopefully get your health right back on track.
Here are some food tips that will help you prevent diabetes, reduce the risk of your getting diabetes and in case of those
who are already living with it, fight diabetes.
1. Opt for foods that are high in fibre:
While carbohydrates are essential to fuel your body and give you the required energy, they have a much greater impact on
your blood sugar levels than proteins and fats. Since carbs are unavoidable, the best way to tackle them is to be smart
about your carb consumption. Avoid highly refined carbohydrate foods such as pasta, white rice, white bread, candy, snack
items and sodas. Instead, opt for complex carbohydrates that are high in fibre. These carbs keep your blood sugar levels
steady because they are digested slower, preventing excess insulin production. The list includes dried peas, lentils,
legumes and whole-grains.
2. Choose foods with low Glycemic Index (GI):
As previously mentioned, avoid or limit foods that have a high GI and are low in protein and fibre, such as potatoes, baked
goods, white bread and rice, white pasta, sweets, processed foods and chips. Consume vegetables and fresh fruits, brown
rice, whole-wheat bread and whole-wheat pasta.
3. Consume non-starchy veggies:
Apples, pear, berries, peaches, banana, papaya and mango are excellent alternatives for desserts, for those who really
crave sweets. Incorporate legumes and beans and leafy vegetables into your diet.
4. The lesser the processed, the better!:
Consume whole grains and foods that are as least processed as possible – whole-wheat and whole grain bread, whole grain
oats, brown rice, whole millet, whole barley, natural granola and muesli are excellent foods to control sugar levels in the
blood.
5. Opt for lean proteins:
Fish or skinned chicken are excellent sources of light, lean protein. You can also opt for legumes and beans for vegetable
protein. The goal is to cut down on red meats and heavier animal proteins. Soybeans are also a great source of vegetable
protein.
6. Be smart about your fat consumption:
Of course, there are fats that are healthy and those that are unhealthy! Saturated fats and trans fats contain high density
lipoproteins, that can have negative health implications. Saturated fats are primarily found in animal products such as red
meat and whole milk dairy products. Trans fats are partially hydrogenated oils; it is best to altogether cut down these
fats. Unsaturated fats contain low density lipoproteins that are good for you – they are derived from plant and fish
sources. Olive oil, avocados, canola oil and nuts are good sources of unsaturated fats. Omega-3 fatty acids are
particularly healthy for heart health, and can be found in fatty fish such as tuna and salmon and in flaxseeds.
7. Follow a systematic meal plan:
A regular meal schedule aligns your body’s metabolism in a way that it is better able to regulate blood sugar levels and
your body weight. Consume meals at regular intervals, following consistency in portion sizes. A healthy breakfast is a must
as it supplies your body with the requisite energy and helps keep blood sugar levels steady. Consume smaller meals
regularly, in the place of a fewer larger portions – this helps you cut down on your portion sizes, keeps you feeling full
for longer and prevents you from binging. Regulate the amount of calories you consume daily – aim to consume roughly the
same amount of calories every day so that your body is in a better shape to regulate blood sugar.
Diabetes can make you feel crippled and helpless – the idea is to take back control of your life and manage your blood
sugar levels through consuming the right foods, exercising regularly and maintaining a well-balanced physical and mental
state.
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