DIET TIPS FOR DIABETIC PATIENTS
- High blood sugar occurs when your body can’t effectively transport sugar from blood into cells. When left unchecked can lead to diabetes.
- Exercise regularly
Regular exercise can help you lose weight and increase insulin sensitivity. Exercise also helps your muscles use blood sugar for energy and muscle contraction. Good forms of exercise include weight lifting, brisk walking, running, dancing, cycling, swimming and more.
- Control your carb intake
Your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells. The American Diabetes Association (ADA) recommends controlling carb intake by counting carbs or using a food exchange system. Carbs are broken down into glucose, which raises blood sugar levels. Reducing carbohydrate intake can help sugar control and prevent blood sugar spikes.
- Increase your fibre intake
Fibre slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels. A high – fibre diet can help manage diabetes by improving blood sugar control and reducing blood sugar lows. Foods that are high in fibre include vegetables, fruits, legumes and whole grains.
- Drink water and stay hydrated
Drinking enough water may help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine. Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk.
- Implement portion control
Portion control helps regulate calorie intake and can lead to weight loss. Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes. Here are some helpful tips controlling portions: – Measure and weigh portions
- Use small plates
- Read food labels and check the serving sizes
- Eat slowly
- Choose foods with a Low Glycemic Index
The Glycemic Index was developed to assess the body’s blood sugar response to foods that contain carbs. Both the amount and type of carbs determine how a food affects blood sugar levels. Eating low–glycemic index foods has been shown to reduce long –term blood sugar levels in diabetics. Foods with a low glycemic index includes seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and non-starchy vegetables.
- Control stress levels
Stress can affect your blood sugar levels. Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up. Exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels.
- Monitor your blood sugar levels
Measuring and monitoring blood glucose levels can also help you control them. For example, keeping track helps you determine whether you need to make adjustments in meals or medications. It will also help you find out how your body reacts to certain foods.
- Get enough quality Sleep
Getting enough sleep feels great and is necessary for good health. Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain. Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control.
10.Eat foods rich in chromium and magnesium
High blood sugar levels and diabetes have been linked to micronutrient and magnesium. Chromium is involved in carb and fat metabolism. It also helps to control blood sugar levels, and a lack of chromium may predispose you to carb intolerance. Studies showed that chromium had benefits for long-term blood sugar control. Magnesium has also been shown to benefit blood sugar levels, and magnesium deficiency has been linked to higher risk of developing diabetes. Magnesium rich foods include dark leafy greens, whole grains, fish, dark chocolate, avocados and beans.