Dietary Patterns and Choices
Plan your diet patterns and food choices to keep your sugar levels under check.
Diabetes can benefit from weight loss. But care should be taken to avoid erratic eating methods. Setting a dietary pattern is as important for a diabetic as food choices.
Portion Control Diet
Eat small portions in the frequency of 2 to 3 hours. This helps avoid hunger and rapid rise in sugar levels. Eating six meals a day also increases the metabolism level of the body leading to weight loss.
Never Skip Meals or Over Eat
Do not skip breakfast or any other meal in the day. Diabetics are more prone to low sugar or hypoglycemia. So, stick to your routine and have meals on the specific time intervals.
Take Note of Increased Physical Activity
The body will burn excess sugar when there is increased physical activity, so be sure to have your meals and then exercise rather than going on an empty stomach.
Carry some snacks in your hand if you are travelling for a long time and cannot eat meals on time.
The ideal foods for diabetes are the foods that take time to digest or have low GI; Glycemic index is the count of how fast the foods are converted in to sugar and released into the blood stream.
Include Complex Carbohydrates and Fibers
Whole grain foods, multigrain, and oats are rich in complex carbohydrates; hence they take a lot of time to digest and are powerhouses of energy. This gives one a feeling of fullness and avoids hunger for a long time. Fiber is a healthy food for diabetes and complex carbohydrates are rich in it.
Include a lot of fiber rich fruits and vegetables in your diet. Eat at least 4 to 5 portions of fruits and vegetables daily. Avoid starchy vegetables like potatoes, corn and peas. Fruits like banana, mangoes, mangosteens, jackfruits and chikku are rich in sugar, so consume them in moderation.
Include Proteins and Fats
Proteins help sustain the energy levels of the body. Diabetics are more prone to tiredness, lethargy and fatigue.
So include lean meats like poultry, white of the eggs and legumes to satisfy your protein needs. Fats found in unsaturated forms like in olive oil, canola oil or abundant in nuts like almonds, hazel nut, walnuts and pecans are good for the body.
They help in the healthy functioning of the nervous system and in the eye and skin health. Plan your diet to include the right proportion of carbohydrates, fats and proteins to make it nutritious and well balanced.
Avoid Refined, Processed Food and Alcohol
Avoid refined, processed and canned food items. They are high in calories and salt content. Salt leads to water retention in the body and high blood pressure which promote heart ailments. Alcohol is high in sugar content and can be fatal for a diabetic if consumed on empty stomach. Hence, avoid it to prevent erratic blood sugar levels.