Top 7 healthy eating tips to maintain normal blood sugar levels

Diabetes and Food Choices to Control Blood Sugar

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Diabetes is a health problem that affects blood sugar levels and left unattended can affect vital body organs.

Type 1 diabetes is autoimmune and type 2 is primarily (not always) a lifestyle disease.

But what you need to hear about this blood sugar-related disease is that you can manage your diabetes and live a long and healthy life by taking care of yourself every day.

Medical experts can help you improve your diabetes self-care. But remember that you are the most important member of your healthcare team. Watch your diet and watch your blood sugar levels normalize.

7 tips to help you control diabetes through good food choices:

  1. Choose healthier carbohydrates: All carbs affect blood sugar, so it’s important to know which foods contain carbs. Choose the healthiest foods that contain carbohydrates – eg. whole grains like brown rice, buckwheat, and whole oats; eat fresh fruits, vegetables, more legumes like chickpeas, beans, and lentils, and dairy products like unsweetened yogurt (dahi) and milk. Most importantly, don’t overeat. Instead, watch your portion sizes. Cut low-fiber foods such as white bread, white rice, and highly processed cereals from your food list.
  2. Do not touch the salt shaker: Moderate salt added during preparation is sufficient, do not add salt to a served dish. Excessive salt consumption quickly becomes a habit and you develop a taste for salty foods. This type of food increases blood pressure and causes eye and kidney damage. This in turn increases the risk of heart disease and stroke. And when you have diabetes, you’re already at higher risk for all of these conditions.
  3. Reduce consumption of red and processed meat: According to Harvard Research, it has been established that a high consumption of red meats and especially processed meats can increase the risk of diseases such as heart disease, stroke, diabetes, certain cancers and premature death. This study found that certain cooking methods, regardless of the amount of meat consumed, increased the risk of disease; and chicken, as well as red meat cooked at high temperatures, increases the risk. People with or at risk of developing type 2 diabetes who regularly eat meat, chicken, and fish may choose cooking methods that use lower temperatures or brief periods of high heat, such as slow cookers, baking, sous-vide, boiling. , steaming, simmering and sautéing while avoiding high-heat and open-flame methods such as broiling, broiling, broiling and roasting, according to the Harvard report.
  4. Instead, check out these healthier sources of protein: Who said protein only comes in the form of animal meat? Discover delicious legumes like beans and lentils, boil an egg or steam fatty fish like salmon and mackerel. Make a dish with poultry like chicken and turkey if you must have meat (remember, no RED meat?), unsalted nuts, beans, peas, lentils, etc. All of these foods are full of fiber, keep you feeling full longer, and are a great swap out for processed meat and red meat.
  5. Eat the rainbow that nature gives you – eat more fruits and vegetables: Aren’t fruits sweet and loaded with fructose? According to the American Diabetes Association, most fruits have a low glycemic index (GI) because of their fructose and fiber content. Melons and pineapples have medium GI values, as do some dried fruits like dates, raisins, and sweet cranberries. The best fruit choices are those that are fresh, frozen, or canned with no added sugars. This can help you get the vitamins, minerals, and fiber your body needs every day to stay in shape.
  6. Say no to added sugar: Sugar is addictive, as are banned drugs like cocaine. It wakes up the reward centers in the brain, just like coke does. Yes, cutting sugar can be very difficult at first, but slowly. Swap that sugary drink for water and say no to energy drinks. Instead, replace fruit juice with fresh fruit. Opt for water, plain milk, or unsweetened tea and coffee.
  7. Snacking and excess alcohol, a big no-no: When you have diabetes, it goes without saying that snacking all the time can cause your insulin production to explode and soon insulin resistance can set in. If you feel like snacking, choose yogurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, crisps, cookies and chocolates. Go easy on alcohol consumption. Alcohol is sugar and calories. Avoid drinking on an empty stomach to avoid hypos. Get at least 150 minutes of moderate-intensity activity per week.

Warning: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making any changes to your diet.

Rachel J. Bradford