10 Tips for Managing Diabetes Through Healthy Eating

10 Tips for Managing Diabetes Through Healthy Eating

Diabetes is a complicated disease. We already know about the link between the condition and food. Your eating habits directly impact your blood sugar levels, and thus it is imperative to pay attention to what and how you eat to control diabetes. 

Not eating the right food results in an inability to control blood sugar levels and hampers your weight-loss effort, which further worsens the condition. Bad eating habits can also increase the risk of hypertension, which doubles the risk of heart diseases and strokes. These reasons should convince anyone about the importance of maintaining a balanced diet for diabetes. Without further ado, let’s look at the healthy eating tips.

1. Consume Less Salt

This is advice that you must have come across before. Doctors often suggest limiting salt intake as it can worsen existing conditions. Salt increases risk of high blood pressure, which in turn, increases the risk of heart diseases. When you have diabetes, you are already at risk of these conditions. Many of the pre-packaged foods also contain high amounts of salt so always check the package carefully. These foods are bad for a diabetic for more than one reason, hence, it is best to avoid them or consume in limited quantities

2. Eat Complex Carbohydrates

Among the most healthy foods for people with diabetes are complex carbohydrates. The reason for this is as simple as it gets. Simple carbs such as sugar, chocolate, jaggery, carbonated drinks and maida do not contain any fibre; hence, they are absorbed by the body quickly, which results in a spike in blood sugar. Complex carbs such as wheat, wheat bread and vegetables are rich in fibre and are absorbed and digested slowly, so they do not cause any such spike.

3. Lower Sugar Consumption

Yes, it makes everything taste so much better, that’s the reason why we are addicted to it! But sugar is often referred to as ‘white poison’ for its debilitating effects on our health. And what’s worse? It’s everywhere; not only do we add it to our tea, coffee or pastries, but it is also a common ingredient in almost all packaged food that we consume. But cutting down on sugar can be a difficult task. So, start slowly by swapping it with healthier choices and limiting its use. You can have fruit juices, tea or coffee without sugar or with artificial sweeteners.

4. Eat More Whole Grains

All you need to do here is make a simple swap. Eat brown rice instead of white, brown bread instead of white bread and whole wheat flour instead of regular. White rice, bread and regular flour are refined and lose their nutrients. These are also responsible for causing spikes in blood sugar levels apart from causing other health issues.

5. Limit or Avoid Red Meat

Processed meat and red meat can have a negative impact on blood sugar levels. Foods such as sausages and beef can also cause heart problems and even cancer. While consuming protein is essential, try to replace red or processed meat with healthier alternatives such as:

Eggs

Fish

Nuts

Poultry

Pulses

6. Consume a lot of Protein

Whether its source is vegan, vegetarian or non-vegetarian, consuming high amounts of protein is advised. Vegetarian foods such as low-fat cheese, homemade paneer, non-vegetarian foods such as lean meat, fish and eggs and vegan foods like legumes, soybean, tofu and pulses are some of the best sources of protein.

7. Eat Healthy Fat

Not all fat is equal, and this distinction and understanding of it are crucial in keeping your blood sugar level under control. While good fats such as nuts, seeds, avocados, and oily fish provide good cholesterol, bad or saturated fats increase bad cholesterol. Red meat,processed and packaged foods, fried foods, cakes, and mayonnaise are examples of bad fats. These types of food can cause heart diseases as well.

8. Eat Fibre-rich Food

Fibre helps in keeping blood sugar levels under control. Fruits, raw and cooked vegetables, and whole grains are some of the best sources of fibre. Include these foods in your daily diet to receive an adequate amount of fibre.

9. Limit Alcohol Intake

It is vital to ensure that your calorie intake is kept under check. Alcohol is high in calories and can throw your weight-loss and calorie control plans in disarray. You do not have to quit drinking alcoholic beverages completely. Just ensure that you lower the consumption and do not engage in binge drinking.

10. Drink Lots of Water

Drinking water can never be bad for your health; unless, of course, you overdo it. Other than its myriad health benefits, water intake is also helpful for patients with diabetes. Even though it is not considered a nutrient, water is a must not only for good health but also for survival. 60% of our body is made up of water. It plays a crucial role in keeping the body function by nourishing the cells, organs and tissues. Apart from these functions, water also plays an important role in flushing out excess sugar from the body.

A diet alone won’t suffice, you must exercise regularly and lead a stress free life. The effect of exercise on controlling diabetes is widely studied and backed by experts. Now that you have a good idea of some crucial diet tips let’s look at a sample of a recommended diet for diabetics.

Diet Plan and Nutrition to Manage Diabetes

 The above tips are general rules of thumb when it comes to managing the condition. But let’s go one step further and look at a daily diet plan and some nutritional advice from a professional nutritionist. For more information on a comprehensive diet plan, book a consultation with a nutritionist here.

1. Eat whole fruits rather than drink juices

2. Include fiber and low GI (0-55) foods like:

Lentils

Beans

Green leafy vegetables

Fish

Berries

Soya

Chickpeas

Whole-grain foods

3. Include herbal teas like:

Ginger tea

Peppermint tea

Tulsi leaves tea

4. Exercise regularly and maintain a healthy weight

5. Include karela (Bitter Gourd) juice, methi seeds water into the diet

6. Seeds and nuts are the major source of all minerals; indulge them daily

7. A high-fibre diet does not cause an insulin spike

8. Include infused waters

9. Fibre slows down digestion and the absorption of carbohydrates; hence, it may not raise your blood sugar as quickly as refined foods do. So include whole foods like:

Whole wheat roti

Bajra

Jowar

Ragi

Buckwheat

Rye

Oats

Go for essential fats like:

Flaxseed oil

Olive oil

Chia seeds

Walnuts

Pumpkin seeds

Sunflower seeds

Avoid trans-fat foods like vanaspati, junk foods, and pastries

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