Lifestyle diseases are taking a toll these days on the health of people. One such fast epidemic disease is Diabetes. Diabetes, mostly in urban cities has been escalating at a rapid pace. One in 8 Indians is at a high risk of diabetes. IDF Diabetes Atlas 4th edition has declared India as a second highest country with 5 crore diabetic patients. Upon realising this grave situation, many health insurance policies in India have been launched with diabetes cover as an add-on option.
Most of the time, it is our food habits that compliment the onset of many diseases. By saying that, a healthy diet plan plays an important part in managing diabetes. Most of the time people ignore the importance of eating right and that’s where they lack. If you too are concerned about your health and want to avoid the prevalence of diabetes, the following tips will help you maintain your fitness in the long run. After all, it is always better not to claim your insurance and get some added benefits.
- Your Lifestyle is an Important Aspect
A sedentary lifestyle is equivalent to many health issues. The high incidents of diabetes in the country is mostly because of inactive lifestyle, stress and consumption of unhealthy diet. Even though there is so much fuss around the topic, the awareness level to make the right choices is still quite relatively low. It is true that diabetes is posing a serious threat, which needs utmost attention. There is an immediate need for building awareness around diabetes prevention & management care with essential expert advice. Moreover, rather being completely inactive throughout the day, a little physical activity like walking, cycling, swimming etc. will help a lot.
2. Thumb Rule- Don’t Strive Yourself
A person with diabetes should indulge in regular physical activity, proper medication and most importantly a balanced diet. A healthy diet also means healthy snacking, which needs to be consumed on a frequent interval. To manage diabetes you will need a well-planned diet full of nutrients and comparatively less oil. Don’t starve yourself; take small meals every few hours to keep diabetes in check. It will help you keep your blood sugar level steady.
3. Cutting Down Sugar is not Enough
Eating too much sugar is injurious to health. When making a diabetic-friendly diet, make sure the food item doesn’t spike up the blood sugar level. A snack should be prepared while keeping in mind that you need to feel satiated and be physically active for longer durations. Food items such as meat, poultry, fish, green salad, avocados, vegetables, eggs, cheese etc. are good sources of energy, which helps you maintain the sugar level. So, taking sugar-free is not enough.
4. Go with ‘Whole’
Try using a maximum of whole wheat products into your diet. Go with 100% whole wheat bread, flour, brown rice, oat, barley etc. Make the switch simple and steady. Some recipes are easy to make and require less preparation time as well.
5. Fill Up!
You should increase the fibre in your food. Fibre helps in maintaining the sugar level, keeps your stomach full and your heart healthy. As diabetes can make heart diseases more likely, it is imperative to pay extra attention. You can try the food items like:
- Fruits like pears, apples, berries, orange or other citrus fruits
- Vegetables like sweet potatoes, broccoli, Brussels, sprouts, carrots, beetroot etc.
6. Replace the Carbs with Good Fat
Nuts, avocados, olive oil, and canola oil are a few sources of good fat that help you keep the blood sugar level controlled. However, it is recommended not to take a huge portion as some of them contain higher calories. Soaked almonds are also good for the diabetic patient if consumed in the morning on an empty stomach.
7. Say No to Saturated Fat
Try prepare food with no or less saturated fat. You can skip that extra cream sauce and look for the skim or low-fat dairy and high sources of protein like nuts, lentils, beans, fish, egg, meat etc.
8.Stick to the Suggested Serving Size
With diabetes, it is necessary to stick to a suggested serving size. Your dietician will give you a planned diet while factoring in the type of diabetes you are suffering from. Try stick to that plan.
Chia seeds are a superb food for people with diabetes. They are rich in fibre and low in carbs. This combination makes it a wonderful food option for a person with diabetes. It also can help you keep a healthy weight and maintain a desired physic. The fibre in Chia seeds reduces hunger and makes you feel full for longer durations. The fibre also helps you reduce the amount of calorie you may absorb from other meals.
10. Greek Yogurt
It is a great choice for diabetics. It improves the sugar level and reduces the risk of heart-related ailments. Experts say yoghurt or other dairy products may help in reducing excessive weight and improve body composition.
11.Increase the Water Intake
It goes without saying that the lack of water intake leads to many health complications. Drinking water improves your digestive system and helps the internal body parts to work well. You can feel unwell, nauseous, dizzy, cranky and very tired when you are dehydrated. And with a diabetic patient, it is very important to ensure he/she takes enough water to flush out the toxins from the body. You can also try fizzy or flavoured water without sweetener. No-calorie tea or coffee is also a good option that keeps you active.
It’s Your Turn Now!
It can be difficult to maintain a normal life with diabetes. There would be food restrictions, medicines that should be taken on time and the list goes on. It is always better to be safe than sorry. Simply, improving the lifestyle and food habits, you can keep the diabetes level controlled. Also, adding some physical activities in your daily routine, you can lower the risk of developing diabetes.