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Diabetes is a chronic disease characterized by a constantly elevated blood glucose concentration due to reduced secretion of the hormone insulin, insulin resistance or both with changing lifestyles and increasing obesity. For a newspaper article time now news Individuals with diabetes or at high risk are advised by experts to make lifestyle changes, including eating a balanced diet and exercising regularly.
Diet plays a vital role in the treatment and management of diabetes. Making healthy food choices along with physical activity can help you avoid weight gain or maintain weight loss, which can help diabetics better control their blood sugar levels..
Nutritional advice to keep weight and blood sugar under control
Track your carbohydrate intake: Monitoring your carbohydrate intake is absolutely essential in managing your blood sugar when choosing foods that contain carbohydrates. Choose nutrient-rich, high-fiber foods such as whole grains, legumes, fruits, vegetables, and low-fat milk instead of processed foods that contain fat, sugar, and sodium. Carbohydrates feel full even for 3-4 hours after eating, this helps prevent unhealthy snacking in between and thus reduce your total calorie intake.
It is not recommended to consume simple carbohydrates in the form of sugars, sweets, candies, and sugary drinks such as soft drinks, fruit juice concentrates and high fructose corn syrup..
Eat Protein: Including high-protein foods in your diet helps satisfy hunger without significantly affecting blood sugar levels. A high-protein diet can also help you build lean muscle mass and lose weight by making you feel satisfied and preventing overeating..
Choose good fats: The type of fat consumed is more important than total fat because diabetes is a risk factor for coronary heart disease. Polyunsaturated fatty acids such as monounsaturated and polyunsaturated fatty acids should replace foods rich in saturated and trans fats to prevent heart disease, which is common.In diabetics, it is recommended to include vegetable oils when cooking instead of butter, cream, margarine or other animal fats. Eating foods rich in omega-3 fatty acids such as flaxseed and chia seeds and fish such as salmon, tuna, sardines, and mackerel can act as protection for the heart..
Don’t skip meals: Skipping meals is not recommended in diabetes as it can lower blood sugar levels. After taking medications or insulin, skipping meals or delaying eating can lead to hypoglycemia, so maintaining discipline during meals is very important. Skipping can also lead to weight gain or make weight loss more difficult because it causes your metabolism to slow down.
Parts Control Exercise: Quantity control is emphasized in better weight and sugar management. It is recommended to have three small to medium meals with two healthy snacks in between. Your healthy snacks can be seasonal or home-grown fruit, vegan salads with boiled peanuts or legumes, hard-boiled egg whites, soup or yogurt.
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