Being diabetic does not mean depriving yourself of good tasting food. You can be eating everything you like and yet keep your diabetes in check by following these simple yet effective eating tips:
- Focus on superfoods:
To manage diabetes and keep your blood sugar level consistent; eating foods that are rich in nutrients, fibre, vitamins but low in carbohydrates and calories is the key to taking good care of yourself. Include foods like beans, sweet potatoes, tomatoes, berries, fish, oranges, nuts & seeds, whole grains like wheat, oats & barley and fat-free dairy products for a more wholesome meal experience and to keep you full for a longer duration.
- Budget your portions:
It’s not only about what you eat but also about how much you eat that can affect your sugar levels. Follow the ‘plate method’ to have a more balanced approach to your meals. The major portion of the plate should be dedicated to green leafy vegetables & fresh salads; dedicate a small portion to whole grains and another to grilled chicken, fish, tofu or a lean protein of your liking. Following this method will not only make you fill your plate with healthy food options but also keep track of your calorie intake.
- Eat healthy fats:
Who said you can’t eat fats if you have diabetes? It’s important to know that inclusion of good or healthy fats like monosaturated, polyunsaturated fats & omega 3 fatty acids in your diet can actually lower your LDL and blood sugar. Look for salads made with canola oil or olive oil dressing; add nuts like walnuts, almonds & peanuts to your daily diet; and eat more of salmon, flaxseed & soybean products for a healthier and happier you.
- Snack smart:
Hunger can strike anytime and when it does, your first instinct is to reach out for that packet of chips or cookie. But if you are a diabetic, giving in to your cravings each time can lead to dire consequences. If you want to snack, choose unsweetened yogurt, unsalted nuts, fresh vegetable with low-fat dips and fruits. But do watch for the portions as eating too much of the good thing can also add to your weight, which something that as a diabetic you must always keep a check on.
- Fad Diets
- Packaged or processed foods
- Skipping meals or staying hungry for long durations
- Colas, pre-packed juices, sodas
- Sugar-laden bakery products
- Salty, fried & oily foods
Being physically active will go a long way in not just management of diabetes but also reducing the risk of heart-related ailments. Try to aim for a minimum of 30 mins of moderate intensity walking, running or jogging in your everyday routine. Alternatively, you can also opt for swimming, cycling, yoga and stretching exercises as they would aid in lower blood sugar levels and maintain a healthy weight.