Eating the healthiest of foods in moderation and adhering to regular mealtimes is the essence of a diabetes-friendly diet. It is essentially a nutritious diet that is low in calories and fat, and high in nutrients. Whole grains, fruits, and vegetables are essential components. For a majority of people, this kind of diet is actually the most effective eating plan. Medication is typically necessary for many diabetics to manage their symptoms. However, maintaining good health with type 1 or type 2 diabetes can be significantly influenced by diet and exercise. Both can assist in bringing blood sugar back down after a surge or in maintaining it within the desired range.
Eating nutritious meals at regular times is the foundation of a diet to manage diabetes. Regular meals facilitate the body’s better utilisation of insulin, which is produced by the body or obtained through medication. A dietician can assist you in creating a nutrition plan that suits your preferences, lifestyle, and health objectives. You can also discuss ways to change your dietary habits with the nutritionist. One of your options is to select portion sizes based on your size and level of activity.
Here are a few tips to manage diabetes through diet and exercise -
Healthy Carbs
Blood glucose is produced when sugars and carbohydrates are broken down during digestion. Starches are also referred to as complex carbohydrates, and sugars as simple carbs. Choose to consume healthy carbs such as –
• Fruits
• Vegetables
• Whole grains
• Legumes, including peas and beans
• Dairy goods with less fat, such cheese and milk
Steer clear of less nutritious carbs, such as those found in foods or beverages that have additional sodium, sugar, or fat.
Fibre-Rich Foods
All the components of plant meals that your body is unable to absorb or digest are considered dietary fibre. Fibre helps regulate blood sugar levels and moderates the way your body breaks down food. Among the foods high in fibre are –
• Vegetables
• Fruits - Eat whole fruits instead of fruit juice for the maximum fibre effect.
• Nuts
• Legumes, including peas and beans.
• Whole grains
Seafood
Consume fish at least twice a week as it is good for your heart. Omega-3 fatty acids are abundant in fish like sardines, mackerel, tuna, and salmon. However, steer clear of fried seafood. Avoid eating seafood that is generally high in mercury if you are pregnant, intend to become pregnant, or are nursing a baby. Sharks, swordfish, king mackerel, and tilefish are examples of this.
Good Fats
Monounsaturated and polyunsaturated fat-containing foods can help reduce cholesterol. These consist of –
• Avocados
• Nuts
• Peanut, olive, and canola oils
However, since all fats are heavy in calories, don't overindulge.
Limit foods such as –
Starchy vegetables which contain a lot of carbohydrates, it can quickly and significantly elevate blood sugar levels even though they give us energy.
Foods that are fried or high in trans and saturated fat, such butter, chicken skin, and a lot of fast-food items like French fries.
Sweets, beverages with added sugar, and foods heavy in salt (sodium). Instead, sip water and think about sweetening tea or coffee with sugar replacements.
Processed foods, including meat items like ham and bacon, morning cereals, cookies, and potato chips.
Combining everything: Making a strategy
To help you maintain normal blood sugar levels, you can develop a balanced diet using a variety of strategies. You might discover that one or a mix of the following strategies works for you with the assistance of a dietitian.
The Plate Technique
This is a straightforward approach to meal planning that emphasises eating more veggies. Here's how you can get your meals ready -
• Non-starchy veggies like spinach, carrots, and tomatoes should make about half of your plate.
• Lean proteins, like chicken, lean pork, or tuna, should make up a quarter of your dish.
• Use a starchy vegetable like green peas, or a carbohydrate, like brown rice, to fill the final quarter.
• Add tiny amounts of ‘good’ fats from foods like avocados or almonds.
• Pour in a glass of water, unsweetened tea or coffee, a serving of dairy, or a piece of fruit.
Keeping Track Of Carbs
Carbohydrates have the biggest impact on your blood sugar level since they convert to sugar. You might need to work with a dietitian to determine how much carbohydrate you are consuming in order to assist regulate your blood sugar. The insulin dosage can then be modified appropriately. Monitoring the quantity of carbs in each meal or snack is crucial. You can learn how to measure meal quantities and become an informed food label reader from a dietician. Additionally, you can learn how to pay close attention to the carbohydrate content and portion size.
The Glycaemic Index
The glycaemic index is used by some diabetics to choose foods, particularly carbs. Using this system, foods that contain carbohydrates are ranked according to how they affect blood sugar levels. Discuss whether this approach would be effective for you with your dietician.
Exercise
Are you wondering how to include more exercise into your daily routine? When you visit a store, park at the far end of the lot or try the stairs rather than the lift. Physical activities for those who are confined to their homes can include –
• Strength training and stretching
• Leg and/or arm lifts
• Shoulder rolls
• Chair yoga
• Walking
Diabetes doesn't have to be hard to manage. Diet and exercise can help control your symptoms, but medication may still be necessary to manage your condition. If you have any questions or concerns regarding your food or workouts, be sure to discuss them with your doctor before beginning a new exercise regimen.