Food for Diabetes
Hi there Foodies,
Today, I am stating about the widespread disease that is “DIABETES”. I have seen the consequences of the disease in my own family, that is how my research on this topic went on.
Living with diabetes can be a challenging burden, but I noticed that blood sugar levels could be controlled through food intake and habits. The food for diabetes should be taken every 2hours so that your body and sugar level is maintained.
Diabetes means that your blood glucose (sugar) level is too high, and your body’s cells need glucose for energy. Diabetes is classified into two types, type1 diabetes in which the body stops producing enough insulin, whereas, for type2 diabetes, the body cannot use insulin properly.
Type2 diabetes is more common in individuals over the age of 40 years and accounts for 95% of the people.
Nowadays, not only individuals over the age of 40 but small children have diabetes too.
We should control diabetes by walking, exercise, proper food and by adequately maintaining the diet. Diabetes can affect many parts of our body and it’s essential to manage diabetes because it can cause serious health problems like heart disease, stroke, kidney disease, eye problems etc.
Natural food for diabetes
Whole grains contain high levels of fibre, it is essential for people with diabetes because fibre slows down the digestion process. Some of the grains are brown rice, whole-grain bread, whole-grain pasta etc.
Dryfruits such as “BADAMA”, “WALNUTS” are fiber, potassium, beta-carotene (vitamin A) and vitamin K.
The sweet potatoes have a lower level of sugar, as they release sugar more slowly and do not raise blood sugar as much. Sweet potatoes are also a great source of fiber, vitamin A, vitamin C, potassium.
People can enjoy sweet potatoes in a range of ways, including baked, boiled, roasted or mashed.
They should not eat full-fat dairy products, fried things. Don’t do exercise on an empty or full stomach and avoid eating white bread, chips and pastries, which quickly increases blood sugar.
As children grow & mature, they learn to care for themselves. Recently, diabetes has shown significant symptoms in children. So parents can do a lot to help their kids to prevent type2 diabetes. Take them for a walk, limit sugar-sweetened drinks, juice etc. Make them eat healthy, not oily and outside foods.
The risk for diabetes increases with age, making diabetes common in older adults. They should take proper care because any injuries may heal slower due to sugar level. Meditation is the best medicine for the old age people which energizes body and mind.
Eating a balanced breakfast is essential, especially if you have diabetes. Some people with diabetes experience higher blood sugar level in the morning because the liver breaks down sugar overnight. You should have a substantial breakfast early morning.
Sprouts are full of proteins & enhanced nutritional value. Boiled eggs are excellent for people with diabetes as they provide a high amount of protein without blood sugar level.
It is important to keep control of fats, and it is done by having olive oil or butter one teaspoon.
The walnuts, chia seeds, flax seeds, and fatty fish are all the best sources which control your sugar levels and keeps you healthy.
Early morning you should drink boiled water with pudina, coriander, Methi and curry leaves in an empty stomach.
The rotis like “NACHNI ROTI”, “BAJRA ROTI”, “JOWAR ROTI” is
best than having chapati. Dosa’s which is made of rice has more sugar level, so try to have Oats Dosa which is good and rich in fibre.
Now, let us understand what people with diabetes should not eat. The foods like the sugar-beverages (soft drinks) because they are loaded with fructose, which is strongly linked to insulin resistance and diabetes.
White bread, pasta and rice these three are very much dangerous for people so they should avoid these, among all rice has the highest value of sugar level which it kills the diabetics people very badly.
Dairy products which should be avoided are “YOGURT”, “CHEESE”, “ICE-CREAM”, “SOUR CREAM” etc. and some of the fruits avoided are “CUSTARD APPLES”, “GRAPES”, etc. They should have a proper diet and a plan on what to eat so that the sugar level does not exceed than normal.
Now, how to control diabetics, which is the biggest question that comes in everyone’s mind. To control diabetes, you can use some homemade medicines such as Aloe vera juice, Bitter-melon, Ginger.
Ginger is another herb that many people have used for thousands of years, it helps to digest the food properly. You can have ginger on daily bases in food and tea.
People should do regular exercise, which allows you to lose weight and increase insulin sensitivity. Exercise like “WALKING”, “RUNNING”, HIKING”, SWIMMING, “DANCING”, “BIKING”, etc. which makes
your body fit.
Thinking a lot on diabetes can cause a lot of “STRESS” which is not good, it can affect your blood sugar level. Hence being happy and tension free will surely lower your stress so that stress.
Quality sleep makes you feel functional and active, which is very important for every human being.
You should have a proper meal plan in our daily life so that you can control your sugar level quickly.
Ingredients for maintaining diabetes
A decent meal plan for maintaining diabetes should contain ingredients such as,
- Fibre:- In which whole-grain bread, brown bread is good which you have as snacks in the evening or the morning as breakfast.
- Protein:- In these eggs, fish, nuts and beans have high proteins and keep the body fit, even its good for small children and pregnant ladies.
- Healthy fats:- The oil which you use should be olive oil, coconut oil and nuts oil are the best for cooking. But I suggest you to use olive oil it’s not too heavy and maintains a proper diet.
- Vegetables:- There are many vegetables you should have leafy greens, bitter roots, onions etc. try to have more leafy vegetables and salads which is good.
So try to maintain a proper diet chart, and have a regular checkup from your family doctor. Maintain a record of the sugar level, which is very important.