Food and Rules to Control Diabetes!

Food and Rules to Control Diabetes!

Diabetes>> FRIENDS These days almost everyone is hearing that they are suffering from diabetes. In fact, people suffering from diabetes do not fear because they think that it is a common disease. You can protect yourself from this disease by following some rules and exercises, but you can still control it. Along with that you have to change some eating habits only then you can control this disease. So let’s start where to start today’s post on food and rules to keep diabetes under control!

  • Every seven seconds a person in the world is diagnosed with diabetes. Any person can develop diabetes.
  • Diabetes occurs when the body fails to break down all the sugar (glucose) in the blood. Due to this complication, people can have heart attack, stroke.
  • Diabetes can lead to blindness, kidney damage and sometimes amputation.

To keep diabetes under control, the first thing to think about is food. Because it is possible to control the importance of diabetes through food management.

 

➤ Eating Sugary Foods

Food and Rules to Control Diabetes!

The slowly absorbed carbohydrates are complex or polysaccharides. It’s good to know that wholemeal bread, brown rice, corn, dates, vegetables and fruits are great sources of complex carbohydrates. If one needs to increase the sugar in the food then it can be increased with such sugars. It will not increase diabetes. Meanwhile, sugars that are absorbed quickly are sugary fruits without fiber, milk, brown rice, flour. These are with or disaccharides. This type of sugar should always be consumed in moderation or in very limited amounts. All you need to know is that not all sugary foods raise blood sugar equally. Blood sugar can increase over time and density of food.

Diabetics have no restrictions on non-vegetarian food. Adults need 1-0.8g of meat per kg of body weight per day. Children, underweight, malnourished, pregnant and lactating mothers, burn patients need high protein or high protein. Non-vegetarian foods raise blood sugar very slowly. Doc. recommend that 10-20 percent of total calories should come from meat. It has been proven that high fat diet can cause many diseases including heart disease. It is also related to diabetes. Accumulation of excess fat in the intestine reduces the absorption of sugar. As a result, diabetes becomes difficult to control.

There are two types of fat. Saturated and unsaturated fats. Saturated fats are ghee, butter, meat fat, cream, milk etc. do you know about this Unsaturated fats are vegetable oils and fish oils? Olive and almond oils are monounsaturated fats. They raise blood fat very slightly. Soybean, corn and sunflower oils are polyunsaturated fats. They reduce plasma cholesterol. Fish fat is Docachexenoic acid or DHA. These are called beneficial fats. According to the American Heart Association, it is best to have no more than 10 percent fat in the daily diet. Since coronary heart disease is the leading cause of death in diabetic patients. So be careful about saturated fat.

Dietary fiber helps control diabetes as it is digested slowly. For this, 20-30 grams of fiber should be in the food daily. Fibrous foods are fruits with their skins, gram flour, pulses, pectin (which is in the skin of fruits), guar gum (bean extract), wholemeal flour, red rice etc.

What is the purpose of keeping blood sugar levels right?

  • Maintaining normal body metabolism
  • Keeping body weight normal
  • Preventing complications of diabetes
  • Being able to function, maintaining reproductive capacity, social life not being hindered etc.

Sweet foods come first among controlled foods. like an example is do not eat sugar, molasses, honey, glucose. Apart from this, intake of meat or protein and fat or fat in normal amount. Eat every three to three and a half hours between breakfast and bedtime. There should be a harmony between medicine and food.

 

Glycemic index in Diabetes

Foods that are digested and absorbed quickly and raise blood glucose levels are foods with a high GI. For example, white bread, sugar, honey, fruit juice, atapchal, pantha etc. Eating them increases the need for insulin. On the other hand, New GI foods require less insulin. Because they are slowly absorbed and raise blood sugar. Such as red coarse rice, bran flour, vegetables, pulses and whole fruits.

Meanwhile, protein and fat remain within the New GI. After being diagnosed with diabetes, a specific diet should be followed and the disease should be understood. If you are truly week or unable to eat normal food due to illness, you should eat liquid food such as milk, soup, sago barley etc. There is no fasting at all. It is said that this principle should be followed. How many calories we get from eating every day is very important. For this, to keep the body weight in an ideal shape and control the diabetes, the food should be balanced and as needed.

 

➤ Fruits and vegetables to Control Diabetes

The common argument is that these fruits are high in ‘sugars’ which cause problems for the diabetic diet. And, for those who love fruit, you must muster a lot of courage per ounce to tell them not to eat this delicious fruit. But, now is not that day.

We know how much you love mangoes in summer and custard apples in monsoons. Our health coach, Mrs. Jayashree Salian strongly believes that diabetes does not stand in the way of your love for eating this natural sweetness. So, let’s take a look at the impressive health benefits of eating these fruits with the recommended serving amounts:

➜ Mango

Food and Rules to Control Diabetes!

Mango, the king of fruits, is rightly a fruit packed with royal nutrients. Its excellent presence of beta-carotene plays an important role in improving the health of your eyes and keeping your skin moisturized during the sweaty summers. Plus, it’s full of vitamin C, which helps your body produce collagen. This collagen helps maintain the firmness of your skin structure and makes the skin glow. What more, it also contains gallotannins, quercetin and mangofarin. All of these phytonutrients help improve your memory and focus, as well as lower blood pressure and cholesterol.

Eating rules:
You can eat half a medium-sized mango for breakfast twice a week. Eat it with three halved walnuts. Almonds provide you with essential fats and nutrients in your body as well as prevent the sudden abnormal manipulation of sugars.

➜ Banana

A favorite fruit of athletes, bananas are a wonderfully convenient and nutritious food. They are a rich source of potassium, which helps you regulate your blood pressure and maintain the proper functioning of your kidneys. Bananas are rich in vitamin B6, which prevents the clogging of arteries, thereby reducing the risk of heart disease. Bananas also contain fiber and antioxidants that benefit gut bacteria and protect you from colon cancer.

Eating Rules:
Like gym goers and athletes, you can eat a small banana before exercising once a week. Carbohydrates from bananas will act as fuel for your body during exercise.

➜ Custard Apple

Food and Rules to Control Diabetes!

The juicy tropical fruit, custard apple, is very nutritious and also juicy and delicious to eat. They are rich in acetogenins and alkaloids, compounds that may protect you against lung, breast, prostate, and pancreatic cancer. Also, custard apples are a storehouse of B-complex vitamins that regulate your metabolic functions and prevent depression and stress. Custard apples are also rich in copper, which helps in red blood cell production and helps strengthen and strengthen bone structure.

Eating Rules:
You can eat custard apple twice a week as a mid-morning snack. Eat with a handful of roasted chickpeas. High-protein chana will help prevent spikes in your glucose levels.

➜ Sapodilla

A white fruit with dark brown color and grainy taste, full of natural sweetness. Its high-fiber content helps prevent all your digestive problems, especially constipation and irritable bowel syndrome. The tannins in it also have strong anti-viral, anti-bacterial and anti-inflammatory properties and because of these, it helps to prevent colds and coughs, especially due to seasonal changes. The high quality vitamins and minerals in Sapodilla increase the bone mineral density and strength of our body.

Eating Rules:
You can eat medium-sized greens as a pre-workout meal twice a week. Must eat with three nuts. This carbohydrate-essential fat combination gives you more energy to exercise and can also greatly aid in fat loss.

➜ Grapes

Food and Rules to Control Diabetes!

Delicious grapefruit, great freshness when eaten. They are a rich source of flavonoids, such as quercetin and resveratrol, which can prevent plaque build-up and lower levels of LDL, thereby reducing the risk of cardiovascular diseases. In addition, grapes contain a large amount of polyphenols, which can improve the flexibility and mobility of all joint parts of our body, especially the knees. Grapes also contain a lot of water, which helps flush out toxins from the body.

Eating Rules:

You can eat ten to twelve grapes as a mid-morning meal twice a week. Eat it with a spoonful of flaxseed or pumpkin seeds. The combination of fiber-rich seeds and grapes brings magical flavors to your taste-core.

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