How To Control Diabetes
Diabetes is a disease in which the body does not make enough insulin, or the cells cannot use enough insulin. Insulin is a natural hormone produced by the body’s pancreas to help control blood sugar levels. Unfortunately, this causes the blood sugar level to rise dramatically in diabetes. There is no cure for type 1 or type 2 diabetes, but you can control it with lifestyle changes (healthy eating and physical activity) and medical treatment. Therefore, it is essential to know how to control diabetes.
For people with diabetes, it is essential to see a doctor immediately after the test results, as high blood sugar levels can damage the body’s organs and tissues. High blood sugar levels can also lead to heart disease (heart attack or stroke), nerve damage, kidney damage, cataracts, loss of vision, and peripheral vascular disease (causing leg pain and foot ulcers). among other things.
How To Control Diabetes:
1- Eliminate refined carbohydrates and sugars from your diet:
Eating refined carbohydrates and sugary foods can raise your blood sugar levels and put you at risk for developing diabetes quickly because these foods have a high glycemic index.
Your body quickly breaks these foods down into small sugar molecules that are absorbed into your bloodstream. This small sugar molecule leads to high blood sugar levels, which stimulates the pancreas to produce insulin.
Therefore, eating high in refined carbohydrates and sugar increases blood sugar and insulin levels, which over time leads to diabetes. Limiting refined carbohydrates and replacing them with nutritious foods can delay the onset of diabetes.
So, if you are concerned about managing diabetes, here are the following carbohydrate food sources to eat.
Eat complex carbohydrates (low glycemic foods/diabetes control foods):
Whole grain products, brown rice, ragi, barley, oats
Avoid carbohydrates / simple foods to avoid if you have diabetes:
Refined flour, sugar, honey, brown sugar, grains such as fully polished rice, white rice, white bread, roots and tubers such as potatoes, sweet potatoes, carrots, beets
2- Regular exercise:
Exercise is also an essential part of managing diabetes. When you exercise, your strengths use glucose for energy. Daily physical activity also helps your body use insulin more professionally and can decrease the risk of weight gain.
Set a goal to be more physically active. Try to be physically active for up to 45 minutes or more on most days of the week.
Walking and swimming fast are reasonable steps to get more exercise. However, if you are currently inactive, ask your doctor about the type and amount of physical activity best for you.
3- Lose weight if you are overweight:
Carrying excess weight, especially around the abdomen, increases the chance of developing diabetes. Conversely, losing weight can significantly lower your risk of diabetes.
Many healthy weight loss alternatives are available, including low-carb, paleo, Mediterranean, and vegetarian diets. However, a diet that you can stick to long-term is key to maintaining weight loss.
4- Quitting smoking to control diabetes:
Smoking contributes to developing several acute health conditions, such as heart and lung diseases, cancer, emphysema, and other health conditions. Numerous studies found that smoking increases the risk of diabetes in regular smokers by 44% to 61%. However, it found that middle-aged smokers who quit smoking had a 13% lower risk of developing diabetes.
5- Limiting alcohol consumption:
Excessive alcohol consumption leads to the addition of empty calories. These calories have no nutritional value but can add to your weight. Alcohol is also known to increase triglycerides and increase blood pressure in the body. That is why it is essential to regulate alcohol consumption to prevent diabetes and obesity.
6- Drink water:
Drinking more water will help you stay hydrated. Water helps flush out toxins and remove waste from the body through sweat and urine. However, replacing water with another drink increases the risk of developing diabetes because cold drinks and other juices are artificially sweetened and high in sugar.
Drinking water instead of these sugary drinks can help control insulin and blood sugar levels and reduce the risk of diabetes. Taking time to learn about the benefits of drinking mineral water may be enough to keep yourself hydrated. Occasionally, you may add a few slices of lemon and cucumbers to add taste to your water.
7- Eat Whole Grains To Control Diabetes:
Eating whole grains is a great way to control diabetes because whole grains are less processed and take longer to break down into sugar in the bloodstream. Therefore, you need to make sure that at least half of your daily intake consists of whole grains like brown rice, oatmeal, ragi, whole grains, etc.
8- Reduce your portion size:
Avoiding big helpings can help lower insulin and blood sugar levels and reduce the risk of diabetes.
It is therefore essential to reduce the amount of food you eat every day. For example, instead of eating one fruit each day, try to eat half the fruit, or you can drink water each day before you start eating.
As you drink more water, you will become less hungry and avoid overeating.
9- Eat a High Fiber Diet:
A good source of fiber with every meal can help you lose weight, improve digestion, and control blood sugar levels. All of the benefits can help reduce your risk of developing diabetes.
10- Don’t skip breakfast:
No matter how full you are, always make a habit of eating a healthy breakfast each day to reduce your risk of diabetes. A healthy breakfast will help control your appetite and help control your caloric intake for the rest of the day by keeping you full to prevent weight gain.
11- Sleep well:
A good 7 to 8-hour sleep is essential to keep diabetes at bay. Lack of sleep can increase the hormone cortisol in your body, raise your insulin levels, and cause blood sugar imbalances. In addition, inadequate sleep can also cause your appetite-regulating hormones to go crazy.
12- Avoid Fatty Foods To Control Diabetes:
Junk food and other street foods are high in saturated fat. Saturated fats can increase LDL (bad cholesterol) levels in your body and affect the blood sugar levels in your body. So avoid junk foods and other high-fat foods that always tempt you.
13- Stay Stress-Free To Control Diabetes:
Excessive stress can raise your blood sugar levels. But you can learn how to reduce your stress levels. Take a deep breath, go for a walk, garden, do yoga, meditate, play a hobby, or listen to your favorite music.
14- Do a health exam to control diabetes:
A routine check-up is also necessary to stay healthy. Most diabetes symptoms sometimes seem to fail to prevent diabetes and do a regular medical evaluation. A health test will help diagnose prediabetes symptoms and keep them from getting worse.
How to use the essential tips to manage diabetes naturally? / Tips to control diabetes / How to prevent type 2 diabetes with food:
Eat regular meals throughout the day to control diabetes.
Add a small serving of high-fiber carbohydrates to each meal. Examples of foods high in carbohydrate fiber are whole wheat bread, cereals (such as oatmeal, muesli), whole-wheat pasta, brown rice, and quinoa. These foods will help you control your blood sugar and lose weight. Add food rich in starch and carbohydrates such as bread, corn, potatoes, rice, or pasta (eat the correct portion)
Make vegetables the central part of your meal. Try to fill at least half your plate with non-starchy greens or salad for lunch and dinner. These vegetables also have a low glycemic index.
You may need to reduce the portion size of your meals and snacks, as overeating can lead to weight gain and make diabetes more difficult to control. So if you are looking for ways to manage diabetes, follow this simple tip.
Choose low-fat or low-fat dairy products. Look for the ones with the least amount of added sugar. Greek yogurt with fresh fruit is an excellent option for treating diabetes.
Choose lean meats and substitutes such as skinless chicken and turkey, fish, eggs, legumes, tofu, and nuts.
Decrease your fat intake and change the type of fat you eat.
Limit unhealthy (saturated) fats found in whole-grain dairy products, butter, cream, fatty and processed meats, fried foods, cakes, pastries, and foods made with palm oil and coconut oil.
Add some healthy (unsaturated) fats like olive, canola, sunflower oil, monounsaturated or polyunsaturated margarine, oily fish, avocado, seeds, and nuts.
Save baked goods like cakes and cookies, cold cuts, and desserts for special occasions.
Avoid lines and sweet drinks (sodas, spirits, sports drinks, flavored waters, and energy drinks).
Do not add salt when cooking or at the table, and reduce the use of salty foods.
Use herbs and spices to flavor your food.
Limit alcohol consumption to two standard drinks per day, with a few non-alcoholic days per week.
Also Read: The Best Indian Diet Plans for Weight Loss