Dos and don'ts for Diabetics

There are namely two types of diabetes ; Type 1 Diabetes ( Insulin dependent) and Type 2 Diabetes (Weight Management dependent).

Type 2 Diabetes is a dreaded medical condition described by elevated fasting sugar or post prandial sugar levels which could lead to secondary complications in other organs such as the heart, kidney, foot and eyes.

Listed below are few essential guidelines for Diabetics.

- Eating at regular intervals helps keep the sugar levels consistent and avoids hypoglycemia.

- Replacing simple carbohydrates such as (rice, white bread, white pasta, maida) with complex carbohydrates such as oats, bajra, jowar, ragi and wheat would help avoid rise in the sugar levels.

- Opt for a low-carb meal consisting of roti, vegetable, salad, egg whites or skim paneer instead of a full meal which includes roti, rice, dal, vegetable and salad at one time.

- It is advisable to eat either one portion of protein (skim milk products, chicken, fish, egg whites) and a portion of fibre (vegetables, fruits, salads) or Omega 3 fats (fish, flaxseeds, walnuts) in each meal to help accelerate metabolism and promote fat loss and thereby effective sugar control.

- It is important to incorporate exercise into daily lifestyle (5 days of walking for 45 minutes) to maintain sugar levels and induce fat loss and maintain levels.

- 1 tsp methi seeds, soaked okra water, 1 tsp cinnamon and 1 glass dudhi karela juice are few home remedies which are known to control diabetes.

- Chromium Picolinate is a mineral known to help maintain and over a long period of time; lower sugar levels in diabetics when consumed 15 mins before a carbohydrate loaded meal.

- Regular checks on the glucometer are most effective way to monitor the daily food intake and its effect on the sugar levels to determine the right food options for diabetics and the options to be restricted or minimised due to their effect on the sugar levels.

- Controlling or losing weight is the most effective and guaranteed way to manage diabetes.

- It is essential to maintain a low binge eating or food cheating record to 1- 2 times a week; be it rice, maida, potatoes.

To conclude, diabetes management through dietary intervention is the most effective way to help the body combat and control diabetes along with necessary medication. It is never too late to make the change.