In the modern world, Diabetes has become very common in every age group. In order to maintain blood sugar levels or prevent Diabetes one must take care of the food one eats. Diet for diabetic patients, must be rich in all major nutrients and micronutrients, should be healthy, and must help maintain your blood sugar levels. A diet that is rich in good proteins, fibers, healthy fats, complex carbohydrates, vitamins, and minerals.
For a starting diabetes person, these below mentioned things are important to remember.
– Go lean. Protein gives steady energy with little effect on blood sugar. It helps keep blood sugar stable and can help with sugar cravings and feeling full for a longer time after eating. So, Choosing lean meat, fish, poultry, or other protein-rich foods like tofu, peanut butter are good options to go for. Start your Diet Plan to control your Sugar Levels.
– Vegetables In. Aim to incorporate vegetables into breakfast to meet the minimum recommended 3 to 5 servings of non-starchy vegetables per day.
– Choose healthy fats. Include more unsaturated fats as they help keep our blood sugar under control. For example – olive or canola oils, avocado, and nuts.
– Sip smartly. Opt for sugar-free and calorie-free drinks .Green Tea, Black Tea, Fruit-based infused water are the healthiest choices.
– When it comes to breakfast, the time it wisely. Breakfast is the most important meal when it comes to managing sugar because after the previous night’s dinner, one consumes breakfast after a long hours gap. So timing it is very important so as to maintain a healthy sugar profile.
– Include Fruits and vegetables—ideally fresh, whole fruits are better than juices.
– High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt should be added to the diet.
– Eat less of Trans fats from partially hydrogenated used preparation of foods or deep-fried foods.
– Packaged and fast foods, especially those high in sugar, sweets, chips, desserts should be avoided.
– White bread, sugary cereals, refined pasta, or rice should be consumed in limited quantities.
– Processed meat and red meat should be restricted.
– Instead of frying, choose to broil, bake, saute, or stir-fry.
– Avoid saturated fats from processed meats and packaged meals.
– Use extra-virgin olive oil to dress salads, cooked vegetables, or pasta dishes. Commercial salad dressings are often high in calories and trans fat so create our own with olive oil, flaxseed oil, or sesame oil.
– Eating small frequent meals spread out over the day is helpful.
– Being careful about when and how many carbohydrates you eat is beneficial.
BLOOD SUGAR AND EXERCISE-
Exercise is as important as diet for diabetic patients. It is the physical activity on a regular basis that helps the cells to use glucose as they become more insulin sensitive. During muscle activity the cells of our body take up glucose and use it for energy whether insulin is available or not. This is how exercise and any kind of physical activity will help lower blood sugar in the short term. And when we are active on a regular basis, it can also lower your A1C.
Some Healthy Breakfast options for starting Diabetes-
- Besan Cheela
- YellowMoong Dal cheela or any dal cheela
- Red Poha with veggies
- MethiParatha or any vegetable paratha
- Whole-Grain Cereal With Oatmeal, Egg, and Ground Flaxseeds
- Vegetable oats
- Vegetable Dalia or Quinoa porridge