Diabetes is nothing less than a pandemic; 194 million people were diagnosed with the disease in 2003, and by 2025, that figure will have risen to 463 million.
Diabetes is a metabolic disorder in which blood glucose levels are abnormally high. Heart difficulties, strokes, lifelong blindness, and kidney failure are just a few of the major, often life-threatening health problems it can cause.
If you’ve been diagnosed with diabetes, you already know how crucial lifestyle nutritional choices are for maintaining blood sugar levels, so here are a few of my favourite diabetes-management recommendations :
1) GREEN LEAFY VEGETABLES
Vegetables such as broccoli, methi leaves, and spinach should be consumed. They are low in calories and carbohydrates and help to keep blood sugar levels in check. Fibres aid in the absorption of sugar at the proper phase.
2) DRUMSTICK LEAVES
Among all green leafy vegetables, DRUMSTICK LEAVES have been shown to significantly lower diabetes risk. The fibre content in them increases the feeling of satisfaction, which increases insulin secretion in our bodies, lowering blood sugar levels.
3) LENTILS/PULSES
Pulses are high in protein and resistant starch. It should be considered an important diet for diabetics. The carbohydrate in pulses has a negligible effect on your blood sugar level.
4)CINNAMON
Cinnamon contains the mineral chromium, which boosts the effects of insulin.
Consuming cinnamon with warm water on an empty stomach aids in increasing the body’s metabolism.
5) NUTS
All nuts are extremely beneficial to diabetics.
They are high in fibre and low in digestive carbs.
6) CITRUS FRUITS
Many people believe that diabetics should avoid eating fruits because they are naturally sweet, which is true for most fruits but not for citrus fruits.
Oranges and lemons have powerful anti-diabetic properties. They contain a good amount of fibre and can be consumed. They contain vitamin C, which aids in blood sugar regulation.
7) WHOLE GRAINS
Whole grains, such as brown rice, ragi, and rice, are excellent for blood sugar control. Because whole grains digest at a slower rate, they will help you manage your blood sugar more easily. In addition, they contain more fibre and nutrients than refined grains. As a result, substituting whole grain for refined grain can aid in the prevention of diabetes.
8) FOODS TO AVOID
You must avoid foods with a high glycemic index. You should avoid foods that can cause blood sugar spikes, such as potatoes, mangoes, fried foods, cakes, pastries, alcoholic beverages, paranthas, and pakoras.
9) EXERCISES
Exercise is essential in the treatment of diabetes. It improves blood glucose control and insulin efficiency.
10) Berries such as strawberries, blueberries, raspberries, and blackberries are high in antioxidants and vitamin C, and are believed to help keep blood sugar levels under check.
1 thought on “Don’t Let Diabetes Win: Practical Tips for a Healthier Lifestyle”
Insightful blog!