In some individuals, the body fails to convert the given glucose into energy. This condition is known as diabetes. Insulin- a hormone, is used for changing glucose into energy. People suffering from diabetes either have insufficient amounts of insulin in the body or their body is not able to utilize the given insulin properly.
There are several symptoms that indicate the presence of diabetes. A few of these symptoms include increase in appetite, dry skin, vision issues, breathing infections, weakness and fatigue, extreme urination and several others.
Diet plays a major role in effectively managing diabetes. The perfect diabetes diet should offer essential nutrients required and also help in maintaining adequate sugar levels in the body. Some factors which should be kept in mind while arranging a diabetes diet include the age, gender, height, weight, the amount of physical activity of a person. The diet also needs to be further adjusted according to the insulin dosage. If conditions like high blood pressure or cholesterol are also present, then one must exercise caution in planning the diet and ensure that these problems are not further irritated.
Begin your day with a drink of warm water. You might also take lemon juice in the beginning of the day. Ideally, your breakfast should consist of fruits. Try and go in for fruits that are low in sugar such as guavas, pomegranates, pineapple and oranges. A slice of whole grain bread with butter and a glass of milk can also make for a good breakfast.
Go in for green leafy vegetables for lunch as they have a high nutrient value. Make sure that you steam these vegetables and not use unhealthy cooking strategies such as deep frying. You can eat celery, brinjal, cabbage, asparagus, spinach and so on. Opt for whole wheat breads for lunch. You could also include curd or buttermilk in your diet as it aids in digestion.
A salad made of fresh vegetables and cottage cheese can make for a pleasant meal for dinner. If you continue to feel hungry, you may have a glass of milk along with a light break.
One food that proves to be extremely beneficial for diabetics is bitter gourd. This plant comprises of plant insulin that lowers your blood sugar levels. If you are unable to eat the plant, attempt to drink bitter gourd juice between meals.
You should avoid many food items, including white flour products, whole grains, soya breads, unpolished rice, sugar, sweets, chocolates, pastries, pies, puddings, refined cereals and tinned fruits and veg. In addition, you should not have tea, coffee and cocoa because they can affect the digestive tract. Diabetics should also refrain from alcohol.
Besides eating healthy, you should also opt for healthy cooking practices. Deep frying is a no-no. Go in for healthy cooking methods such as boiling, broiling, baking or saut. Steaming is the best cooking method. If you’re a non vegetarian then choose reduced fat meat. Do not eat red meat as it is rich in fat. Seasonings are also rich in sugar so they must be avoided. Try to use ketchup, mustard and other dressings to minimum possible.
Just keep these dietary guidelines in mind and you’ll be able to manage your diabetes effectively.
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