How to control Diabeties
Controlling your diabetes is a daily, weekly, monthly, and yearly challenge, but the effort is worth it. Right away you’ll feel better and have more energy.The payoff? You’ll live better longer with less risk of problems from diabetes like heart attacks, strokes, kidney failure, even blindness.
The key to managing your diabetes is to keep your blood sugar levels as close to normal as possible.
Here are 10 ways to control the diabetes:
1.Remove refined carbohydrates from the diet: Refined sugar can spike blood sugar levels. Soda, white bread, biscuits, sugar, and honey enter the bloodstream directly and can elevate blood sugar to a great extent.
2.Eat low glycaemic foods: Instead, diabetics should eat low glycaemic foods such as non-starchy vegetables, stone fruits (peaches, plum, cherries and berries), nuts, seeds, avocados, eggs, and raw pastured dairy. “Apart from controlling blood sugar, low GI food also help in losing weight,” Lean protein foods are also good options, be it egg whites, chicken breast, or turkey breast, which provide satiety and prevent you from snacking later on.
3.Don’t drink: Alcohol may contain added sugars which increase blood glucose levels and dehydrate the body. “Drink occasionally and in moderation. Have no more than one drink at a time,” .
4.Avoid smoking:Diabetics must also quit smoking as nicotine promotes insulin resistance. “Along with creating blood sugar related problems, it also increases the risk of cardiovascular diseases and kidney problems,” .
5.Avoid stress: Stress can impact your blood sugar levels. So, a good way to control diabetes is to keep stress levels in check. You can go for long walks, do yoga, or meditate to beat stress, says Remedios.
6.Consume probiotics: Probiotics can help to reduce blood sugar levels, insulin levels and glucose resistance. “Probiotics promote healthy gut health which helps in glucose metabolism. This helps in improving blood sugar levels, prevents inflammation, and improves glycaemic control, normal lipid profile and blood pressure control in type 2 diabetes,”.
7.Get adequate sleep: A good night’s sleep can improve glucose metabolism. “A single night of inadequate sleep can make the body react in a manner similar to insulin resistance, and may lead to increased blood levels,” .
8.Substitute sugar with natural sweeteners: Opt for natural sweeteners such as raw honey, stevia, coconut sugar, balsamic vinegar and dates. “They are loaded with minerals and are low in glycaemic load. Such naturally available and easily digestible substances help in managing diabetes effectively,” .
9.Exercise regularly: Doctors suggests diabetics do cardio exercises which improve peripheral circulation, and the utilisation of circulating glucose by the muscles. “It has also been found that improved peripheral circulation and muscular activity helps to reduce the insulin resistance by reprogramming the insulin-receptor binding ability,” . Other forms of exercise that are good for diabetes are cycling, core conditioning and swimming.
10.Increase the fibre intake: A high-fibre diet can slow down sugar absorption. “Along with giving satiety and aiding in digestion, it also helps lower blood glucose levels. You can get your daily dose of fibre from fruits and vegetables eaten with the skin, beans, legumes, and whole grains like barley, quinoa and oats,”.
Fibre also boosts the metabolism, thereby helping to get rid of extra pounds without increasing the calorie load. “Fibre ensures progressive absorption of glucose from the intestine and prevents a spike in blood glucose levels,”.