Blood sugar control is a must for diabetic patients. Focusing on lifestyle modifications can work wonders in controlling diabetes levels. Uncontrolled diabetes can bring on many complications which can be a difficult task to deal with. Right from the skin, gut, eyes, nerves, and kidneys, diabetes can affect multiple systems of the body if not managed well.
It is important to remember that diabetes is a lifestyle and endocrine metabolic disorder which can be taken care of with lifestyle modifications. So, if you are suffering from diabetes, get started with 10 tips for healthy eating to control and manage diabetes in the right manner.
Why is healthy eating important for diabetes?
Just popping anti-diabetic pills is not enough to win over diabetes. You need to be proactive in controlling your eating and diet habits as well. Every type of diabetes needs a different strategic approach to control diabetes.
Type 1 diabetes:
Type 1 diabetes are patients who are dependent mainly on insulin injections. Carb counting is very important for type I diabetic patients to control their sugar levels. The estimation of calories in the meals must match the insulin units you need to take. The best solution to type I diabetes is to switch over salads, veggies, and fruits with wholesome grains and go completely gluten and lactose-free.
Type 2 diabetes:
Type 2 diabetes patients are generally overweight and find it very difficult to lose weight. Losing weight with a healthy diet and exercise is a must for type 2 diabetes to keep their sugar levels under control. Lower blood sugar levels can help in reducing the risk of complications for type 2 diabetic patients.
10 Tips for Healthy Eating in Diabetes
1. Choose healthier options:
Majority of the diabetics have a sweet tooth and love food. Let us not forget the main symptom of diabetics which is “polyphagia” or excessive eating. These hunger pangs can be controlled by choosing the right kind of options and avoiding unhealthy food. It is important to choose healthier options that make you feel fuller to curb your hunger pangs. Here are some of the best choices.
Whole grains like millets, ragi, and nachni
Fruits and veggies
Protein-rich foods like chickpeas and lentils
Plant-based milk like almond milk instead of dairy
2. Opt for a high-fiber diet with fruits and veggies:
A high-fiber diet is a must for a healthy gut. Include salads in your every meal which works great for your tummy and bowel movements. You can also opt for healthy smoothies to include fruits and vegetables in your diet. This helps in sugar control in the right manner. Another form of high-fiber diet is oats. Yes, including oats in your breakfast can bring about instant energy.
3. Choose healthy fats:
Choose healthy fats for your diet instead of oily fatty and fried food. Avoid packaged foods that are high in sugar and salt. It is important to control fat intake especially if you are overweight. Weight management is a crucial part of diabetes. Healthy fats are important for the nervous system. Moreover, one of the complications of diabetes is neuropathy. Hence, healthy fats are a must in the diet.
4. Consume less salt:
A high intake of salt can put you at high risk of high blood pressure which increases the chances of heart issues and stroke. Moreover, if you have diabetes, you are doubling the risk of heart problems. Hence, it is important to control the intake of salt. Limit your intake to 6g/day. Avoid packaged foods that have a high content of salt.
Choose rock salt which is considered healthy for the diet. You can get innovative with different types of spices and herbs to add flavor to your food as you ditch the salt.
5. Avoid processed meat:
Red meat is high in calories which causes weight gain. Moreover, processed meat is quite difficult to digest by the gut. In such cases, it is important to consume lean meat which is high in protein and easy to be assimilated by the body. Protein-rich food helps in controlling sugar levels.
Processed meat is directly linked with heart problems as it directly affects sugar levels. Opt for fish which is high in omega-3 fatty acids which helps protect your heart in the long run.
6. Cut down on sugar:
For diabetics, cutting down on sugar can be quite a tedious task. However, you can start slowly tapering down your sugar intake by switching to healthier drinks such as fruit juices or coconut water. Avoiding sugar-added drinks can help manage blood glucose levels in the right manner. This in turn can help control weight. In the long term, switching over to healthy foods will help reduce the sugar cravings and thus help you cut down on sugar.
7. Opt for smart snacks:
Eating timely meals is very important for diabetics. If you get cravings for snacks, it is important to choose the right snack for yourself. Keep some healthy munchies around like unsalted dry fruits, peanuts, seeds, and nuts instead of wafers, biscuits, and chocolates. You can also opt for a beetroot-carrot salad with humus or Greek yogurt which works wonders for your health. Along with this, it is important to keep an eye on your portion size and watch your weight to control blood sugar levels.
8. Avoid alcohol and smoking:
It is important to give up on alcohol and smoking addictions. Alcohol is high in calories which spikes the blood sugar levels immediately in the blood on consuming it. Cutting back on alcohol is a must to control blood sugar levels. Switch over to healthy drinks instead of alcohol. Smoking along with alcohol addiction can directly impact the heart.
9. Opt for foods rich in vitamins and minerals:
Nutrients are a must for controlling blood sugar levels which may be deposited in fat leading to obesity and putting you at high risk of diabetes. Opt for foods which are rich in vitamins and minerals which is a must for a healthy body. Check your vitamin B12 and vitamin D3 levels regularly.
10. Exercise regularly:
Losing weight is one of the important parts of controlling blood sugar levels. Exercise regularly and sweat it out to lose weight. It is important to check how many calories a day are you consuming along with how many are burned per day. Exercising helps boost metabolism in the right manner to control blood sugar levels and convert food into energy which can be used up by the body.