For diabetes patients, maintaining health is necessary to live a happy & healthy life. Even if their lifestyle deviates slightly from the person without diabetes, it is not entirely off the track. People with diabetes need to alter few things in their routine to keep their sugar level in control; otherwise, it will be uncontrolled.
The following article has a list of do’s & don’t for a person with diabetes to keep the sugar level in control.
Do: Protein is an integral part of a healthy diet. You should add a plant-based protein like soy, tofu, nuts, etc., lean proteins like fish, eggs, or low-fat cut meat to your diet.
Don’t: Since people with diabetes need to look for carbohydrate content in their food, they should not eat fatty or processed meat products rich in salt & oil.
Do: Fruits have various vitamins & minerals that help to balance the diet. You should eat fruits of your choice, but in small servings, since some are high in sugar levels.
Don’t: Try to avoid large servings or fruit juices as they are high in sugar levels & could throw your sugar level off the charts.
Do: Vegetables rich in fiber & water content like spinach, broccoli, tomatoes, beans, sweet potato, etc., are suitable for health & help to balance the level of salt & carbs in the body.
Don’t: Avoid eating deep-fried and canned vegetables cooked in lots of spices, butter, oil, & sauces.
Do: Although milk is not advisable for diabetes patients because of high calories, they are vital for calcium & minerals. Try unflavored, low-fat milk & milk products like almond or soy milk.
Don’t: Avoid full-fat cream, milk & other milk products as they build up an extra layer of fat inside.
- Fats & oils
Do: Fat & oils are not healthy for diabetics, but you don’t need to avoid them altogether. Hence, go for natural & extra virgin olive oil, mustard oil, mackerels, as they have omega-3 fatty acids, which are sound for the heart.
Don’t: Say no to saturated fats like lard, high-fat meat, coconut oil, etc., as they increase bad cholesterol in the body.
Do: Moderate consumption of starchy food is essential to have energy. Add whole wheat, brown rice, quinoa as they have high nutrient content & don’t convert to glucose faster.
Don’t: Avoid flour (maida), sweet dishes, white bread, rice, potatoes, etc., as they convert into glucose faster, spiking blood sugar levels.
Do: Medical adherence is crucial for diabetes. Regular & timely medicines reduce the risk of severe symptoms, chronic conditions like heart problems, and lower mortality. Also, check your sugar level every day and stay in constant touch with your doctor.
Don’t: Never delay taking medicines or procrastinate checkups.
- Cheat meal
Do: You don’t need to kill the cravings for your favorite food. Instead, you can treat your buds with sweet, spicy, salty food occasionally, like once in a week or 15 days. It will not make you feel unsatisfied with your current diet.
Don’t: Remember not to go overboard with your cheat meals or eat them almost every day.
Do: Physical exercise is a must for diabetes patients. Indulging in aerobics, cycling, swimming, team sports, etc., will help keep blood sugar levels in control, shed weight, & limit plaque buildup in heart muscles to prevent heart diseases.
Don’t: Never exercise right before eating or when your sugar level is high, as exercising will increase the sugar level.
Diabetes is a severe condition if not managed with care & precautions. Hence, try to stay away from stress, alcohol, cigarettes, etc., follow a proper diet & exercising regime to keep insulin resistance lowered.