The primary concern of a diabetic is to control the blood sugar levels to lead a happy and healthy life. In this journey, a nutritional and balanced diet plays an essential role.
In my family too when my relatives faced health concerns due to difficulties in managing sugar levels, it was through the right food choices that I managed to get their blood sugar levels in check.
Managing diabetes and saving from an undue spike in sugar levels can become easy when the person with diabetes starts to look into their plate and bring changes in nutrition.
With the right choices of fruits, vegetables, etc. people can bring about nutrition changes to help control diabetes in India. Here are some ways how small nutritional changes can be incorporated in your daily life:
Controlling carbohydrate intake
The body breaks down carbohydrates into sugar (glucose) and then insulin helps move this sugar into the cells as energy.
But when your insulin sensitivity is disturbed, too many carbs can lead to a rise in blood sugar levels.
Reduction in carbohydrate intake or consuming complex carbohydrates can help prevent blood glucose fluctuation and eliminate any rise/fall in blood sugar levels.
A low-carb diet that eliminates bread, noodles, pasta, etc. can help in the regulation of blood sugar levels.
Fiber helps in the optimization of sugar absorption and slows down carb digestion. It saves from sudden spikes in sugar levels. While both soluble and insoluble fiber is good for the body, the soluble fiber helps in lowering the blood sugar levels.
A high-fiber diet induces the feeling of fullness and helps in weight management too.
Foods like fruits, vegetables, whole grains, legumes, etc high in fiber thereby improving digestion, blood sugar regulation, and weight management.
Protein is the building block of the body. It helps in muscle growth, strengthening, and healing the body from within.
Consumption of high-quality milk protein supports muscle health, improves wound healing, and improves overall health. With the right balance of protein and carbs in the body, a diabetic person can boost their health and boost muscle mass.
Vitamins and minerals play a major role in optimizing our health and body functioning. Consumption of antioxidant vitamins i.e. vitamin E, vitamin C, and beta-carotene helps in boosting immunity and fight against free radical activities.
These vitamins lead to chain reactions that help fight against diseases and heal from oxidative damages caused due to aging, smoking, etc.
B-complex vitamins play a critical role in breaking down carbohydrates, proteins, and fats for energy. When you aren’t getting enough B-complex, you can experience weakness, fatigue, etc. As the sources of B-vitamin is mostly meat and dairy products, vegetarians and vegans are at risk of Vitamin B-complex deficiency.
Consuming folic acid, vitamin B6, B12 through supplements or dairy products can bring a boost in aiding nutrient utilization, and other physical functions.
Food with low glycemic index
Apart from keeping a check on nutrients, people who have diabetes must notice the glycemic index of the food they consume. The Glycemic index is the ranking that determines how carbohydrates affect blood sugar levels. The lower the Glycemic index, the lesser it affects the sugar levels.
And therefore, food items like oats, eggs, barley, beans, lentils, corn, non-starchy vegetables are the best for your diet.
If you aren’t able to manage diabetes well with your diet plan, adding supplements like Ensure Diabetes Care. It is a scientifically designed formula that can help you keep your blood sugar levels in check. It also supplements your nutrients intake that can help in boosting a healthy and stress-free life.
While managing diabetes can seem hard, a healthy look at the food we consume can change the way we live through this disease.
Also Read: Nutrition must add in kids meal
Copyright: © Ruchi Verma
Disclaimer – This article is an advisory piece. Before you manipulate your diet habit kindly consult a medical practitioner or nutritionist.
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