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Diabetes is a endocrinology disorder caused due to irregular glucose levels in blood. High blood glucose occurs when your body can’t effectively transport glucose from blood into cells. When left unchecked it can lead to diabetes, a long term condition of irregular blood glucose levels. At a seminar conducted by a group of Endocrinologist in Hyderabad, experts have claimed that Diabetes, though incurable, can be controlled with proper lifestyle and dietary modifications.

  1. Control your carb intake

Your body breaks carbohydrates 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.

  1. 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. Many Diabetologist in Hyderabad actively promote diet rich in fibre to help with blood sugar levels control and weight loss.

  1. 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. An individual requires 0.06 litres of water per body weight in kilos. Another thumb rule adapted by Diabetologist in Hyderabad is educating a diabetic about water intake and its importance in regulating blood glucose levels.

  1. Implement portion control

According to a study conducted by endocrinologist in Hyderabad, most diabetics are either overweight or obese. 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
  1. 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.

  1. 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.

  1. Exercise regularly

Regular exercise can help you lose weight and increase insulin sensitivity. It 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.

  1. 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.

  1. 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.

  1. 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. Regular checkups with your endocrinologist or Diabetologist will also help in avoiding sudden hyper or hypoglycemic shocks. If you are wondering where to get your blood sugar levels checked or looking for diabetes educators, then Magna code has the best Endocrinologist in Hyderabad.

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