Managing Diabetes: A Healthy Eating Guide
According to estimates by the International Diabetes Federation, there were about 65 million people with diabetes in India in 2013. Diabetes is the health condition in which blood sugar levels are higher than normal. Blood sugar is also known as blood glucose; it is a crucial source of energy for the body. Insulin is a hormone that helps the body use glucose. If the body produces insufficient insulin or does not respond to insulin, glucose builds up in the blood and results in diabetes. The body naturally produces blood sugar from the food we eat and stores it in the body. Diabetes can be successfully controlled through a combination of a well-planned diet and medication. Use websites that provide free nutrition databases and food labels to look up nutritional information on foods. A healthy and balanced diet is essential for the control of diabetes. The foods you eat affect your blood sugar level, body weight, and heart health. The three main food groups that provide calories are carbohydrates, proteins and fats.
Among the food groups, carbohydrates have the greatest effect on blood sugar levels. After meals, the rise in blood sugar level is determined by the amount of carbohydrates in the food. Nutrition facts help you identify carbohydrate-containing foods and control portion sizes. Examples of high-carbohydrate foods are rice, bread, roti, naan, cereals, pasta, grains, starchy vegetables (potatoes), dried beans, lentils, milk, yogurt, fruit, juice, soft drinks, and desserts. Protein is an essential part of your diet, but it does provide calories. Excessive consumption can lead to weight gain and increased fat intake. Lean meats, low-fat or fat-free dairy products, and plant-based proteins are all good choices. Foods that are high in fat are also high in calories; which can lead to weight gain. Minimizing saturated and trans fats can lower your risk of heart disease and support better weight control. Reliable online nutrition databases also provide the fat content of foods.
Weight loss can also help lower blood sugar levels. Regular exercise and calorie control can help you lose weight. Use free calorie counters to plan your meals. Convenient calorie counting apps on mobile phones help you stay on track when eating out. Work with a dietitian to create personalized meal plans that fit your schedule and insulin or medication dosage. A dietitian who understands ethnic diets can work with you to establish effective eating plans.