Diabetes and Role of Diet in Diabetes
Diabetes is a silent killer the key to which is a well balanced diet. India is the world’s second largest country having 101 million diabetics and 136 million prove diabetics the chief cause being the environment and lifestyle changes because of industrialization and moving to urban areas and culture of eating. This blog talks about diabetes and the role of diet in managing diabetes.
Role of diet in Diabetes Management:
Living with diabetes requires a proactive approach and one of the crucial aspects of diabetes management is maintaining a well balanced diet. In this blog we will explore the role of diet in diabetes management.
A diabetic diet revolves around regulating cards in take and making mindful diet choices to control blood sugar levels the key principle in a diabetic diet include
- Carbohydrate in diet: It should be managed as carbs play a significant impact on blood sugar levels focus on complex carbs like whole grain vegetables legumes while limiting refined sugar and processed and packaged ready to eat food.
- Portion Control: Managing portion size in diabetes is very essential to avoid spikes and blood sugar level moderation is the key and consulting a dietitian for diabetic diet can help tailor portion sizes according to individual needs according to once height weight and activity.
- Glycimic Index: Gi awareness means how different foods have different impact on blood glucose levels opt for low giphones to stabilize glucose levels such as sweet potato quinoa and non starchy with vegetables are preferred over patatoes gi of potato is 78 gi of sweet potato is 63.
- Including millets in diabetic diet: The good idea as 2023 is the international year of millets apart from being sustainable and eco-friendly grain they are low on gi and are gluten free as well which makes the super food and ideal diabetic Grain as it keeps blood sugar levels under control a part from improving heart health by lowering cholesterol so replace ragi ,Jowar and bajra with your regular carbs.
- Lean Protein: Incorporate lean protein in diabetic diet sources being poultry, fish, tofu, legumes, paneer, curd to keep you feeling full and promote stable blood glucose levels.
- Non-starchy Vegetables: For diabetics loads of colourful and green vegetables are required which not only plays an important role and adding good fibre to the diet but also plays a role as antioxidants. So include jhinga tinda patal bhindi n palak in your diet.
- Healthy Fats: In planning a diabetic diet include fats like flax seeds nuts coconut which aid in diabetes control and support heart health.
Meal planning made simple in diabetic diet by creating a well balanced meal. That suits your diabetic management goals can be achieve through a few practical steps.
- Plate Method: Divide your plate in four quarters where the first quarter is filled with complex carbs, low carbs does not mean no carbs so make smart choices like millet chapatti or sama rice or even regular wheatchapati or rice and the other quarter is filled with lean protein or legumes made in a traditional style and the rest half is loaded with vegetables being one fourth cooked vegetables like greens or non starch vegetables and the last quarter being raw vegetables included in salad form like cucumber ,tomato, beetroot and celery.
- Frequent Smaller Portions: Instead of three large meals 5 to 6 small meals are included in diabetic diet to maintains study blood glucose levels
- Smart Choose: Low carb high fiber snacks like yogurt carrot sprouts salad or any fruit with low Hi
Helpful lifestyle tips for diabetics, besides having a well balanced diet incorporate healthy habits which can support diabetes management
- Regular Physical Activity: Engage in regular exercise such as walking swimming yoga to improve insulin sensitivity and control diabetes.
- Stay Hydrated: Drink lots of water which is essential for overall health and manage diabetes instead of any sugary drink go for portable clean water
- Monitoring of Blood Sugar: Regularly monitor your blood glucose levels as directed by your health care provider to stay informed about your progress and adjust your diet according
Diabetic diet is not about deprivation but rather about making in making smart food choices to lead a healthy life with diabetes by adopting a balanced diet understanding foods impact on blood sugar and making lifestyle adjustments individuals with diabetes can effectively manage their condition and enjoy life to the full list all is consult a healthcare professional or a registered dietitian to personalise your diabetic diet plan based on your unique needs and medical history.
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