According to the WHO, in India, nearly 77 million people above the age of 18 are suffering from type-2 diabetes, and around 25 million people are at a higher risk of developing diabetes. More than 50% of the total population is not aware of their diabetic status, which can lead to serious health complications if not detected and treated on time. A diabetic adult is at a higher risk of getting a heart attack and strokes; not only that, a diabetic patient is also at a risk of losing their eyesight permanently. But you don’t need to worry; diabetes is a medical condition that is manageable with the right care. In this blog, we will explore 10 tips for managing diabetes according to a dietician.
How to Manage Diabetes?
Diabetes can be concerning and stressful, and managing diabetes can be equally stressful, but by following these easy tips and strategies, you can also manage your diabetes effectively.
Control Carbohydrate Intake
Carbohydrates can directly impact our blood sugar levels. So, knowing about carbohydrates is important for keeping your blood sugar levels under control. Incorporate complex carbohydrates such as whole grains, legumes, and vegetables, which are digested more slowly to help stabilize blood sugar levels. Avoid simple sugars as they can spike glucose levels. You can also make a carb counting chart to plan your carbohydrate intake.
Balanced Diet
Food is a basic need, but eating a balanced diet is necessary for living a healthy diet. For managing diabetes, incorporate foods that are rich in fiber, such as fruits, vegetables, whole grains, and legumes, and also add lean proteins and healthy fats. These dietary additions can be great for your diabetes care and treatment.
Keep Track of Your Portion Sizes
Portion control is necessary when you think of maintaining a healthy blood sugar level. Eating larger portions, even if you are eating only a healthy diet, can lead to excess calorie intake and unstable blood sugar levels. Try to divide your overall food into small portions and eat that at regular intervals throughout the day. You can also use smaller plates and bowls to help control portions and pay attention to hunger cues. Meal prepping can also help you stick to appropriate serving sizes and make healthier choices easier.
Hydration
We often neglect our body’s need for proper hydration, but we cannot neglect the fact that hydration is the most essential part of healthy living, especially for those with diabetes, and water is the best choice for hydration. You can also consider drinking herbal teas such as green tea and chamomile tea for hydration. Drink at least 8 cups of water daily and avoid sugary or carbonated drinks as they can spike blood glucose levels.
Limit Your Salt Consumption
Regular high salt consumption can result in increased blood pressure, which is a common cause of heart attacks, and when you are a diabetic patient, the risk of heart issues increases by 10 fold. Limiting your salt consumption is necessary to stay fit with other diabetes capsules.
Limit Your Sugar
For a diabetic, leaving sugar can be a big task. So, you should cut down on your sugar by first limiting it to a bare minimum quantity or switching it with natural sugars, such as including nuts and resins into your food or jaggery instead of sugar. You should also avoid any kind of sugary drink; instead, drink coconut water or fruit juices.
Smart Snacking
Timely eating is an important factor in managing your blood sugar levels. If you are diabetic, it is necessary for you to choose your snacks smartly for managing your diabetes effectively. If you like to eat crunchy snacks like biscuits or wafers, you can swap them with unsalted nuts and seeds, which are healthy and crunchy at the same time. Smart snacking is one of the most effective tips for managing diabetes.
Avoid Alcohol, Smoking, And Substance Abuse.
Consuming excessive alcohol can spike your blood sugar level as it is high in calories, and when you smoke or do any other substance abuse, it can put your heart health and brain at risk. So to manage your diabetes and overall health, it is necessary to avoid alcohol consumption, smoking, and any other substance abuse.
Medications
Generally, there are numerous diabetic medications that are capable of helping manage diabetes effectively, but sometimes they can show some side effects. For the betterment of your health, try to opt for ayurvedic medications such as Sheopal’s diabetes care capsules, which are packed with natural ingredients like shilajit, bael fruit, methi, and suddh guggal that are capable of helping reduce the absorption of sugar, combat fatigue, boost energy, and regulate blood sugar level.
Exercise
Weight loss is one of the crucial factors in managing healthy blood sugar levels, and exercise is the best way to lose some extra kg. Exercising daily can help boost your metabolic rate, which helps manage your healthy weight. Aim for exercising at least 30 minutes per day to keep you healthy.
Conclusion
‘How to manage diabetes?’ is a constant question running in the mind of every diabetic patient, but you need to understand that every diabetic patient has every body type, health conditions, and struggles. So, it is important for you to choose the right diet and follow the right tips according to your body type and health concerns. Take help from a health expert for better guidance.
FAQs
What Are the Best Diet Tips for Managing Diabetes?
Eat whole foods, control your portion sizes, and monitor carbohydrate intake.
How Can Dietitians Help Manage Diabetes Effectively?
Dietitians create personalized meal plans and provide education on nutrition and blood sugar management.
What is the fastest way to control diabetes?
Faster lowering of blood sugar levels can be achieved through medication adjustments, hydration, and immediate dietary changes.
What are the 10 best foods for a patient with diabetes?
Leafy greens, whole grains, nuts, berries, fatty fish, legumes, sweet potatoes, eggs, Greek yogurt, and cinnamon.
What are the benefits of diabetic capsules?
Diabetic capsules may help regulate blood sugar levels and provide essential nutrients for overall health.
