Do you know how to eat if you have Diabetes?
How to eat is just as important as what to eat for people with diabetes. Here are all those small blunders that you can correct and get right back on track
It goes without saying that you need to develop a healthy eating plan if you have diabetes (or prediabetes). Your diet must help you to use better the insulin that your body produces, or gets through medication, as well as control blood pressure, blood fats and your weight.
It may come as a surprise, but a diabetes diet is actually a well-balanced and healthy eating plan. It is a diet that should be naturally rich in nutrients, low in fat and calories, high on fruits, vegetables and whole grains. And that makes diabetes diet the best eating plan for everyone.
Your diet, however, may need small tweakings here and there. Here are some pointers to keep in mind. Do consult your doctor if you feel you need to change something and create a healthier eating plan.
Let’s give the news upfront: whole grains such as brown rice, compared to white rice, can decrease the risk of type 2 diabetes mellitus. At the Madras Diabetes Research Foundation Dr. V. Mohan and colleagues have conducted a wealth of research on how as a nation, Indians are eating too much polished, white rice, and effects of that in increasing risk of diabetes. Indian rice is one of the key reasons behind the spiralling number of diabetes cases in the country.
For your information, there are two types of grains: whole grains, that contain the entire grain (bran, germ and endosperm); and refined grains, that have been ground into white rice or flour in the mills and do not have the bran and the germ. This gives them a white appearance, finer texture and improves their shelf life (good for the manufacturers), but are stripped of all the essential vitamins and minerals, including B-vitamins, iron, and dietary fibre.
Go for whole grain, instead of the milled variety. Brown rice and unpolished rice, are chewy, not so white but are much more nutritious. Here’s how brown, unpolished rice is great for people with diabetes:
Eat in moderation. That should be your mantra because when you eat extra calories and fat, your body goes through spikes in blood glucose and a host of undesirable consequences as a result.
Doctors say, breakfast should be heavy, lunch should be moderate, and dinner should be light and early. Here’s how and why:
The worst thing you can do to yourself is not eating on time and eating very late. Many people work long hours or spend a lot of time on their daily commute. At work or on the road, they have irregular meal timings or fill up their stomach with junk. By the time they come home, they have very little time or energy to spend on themselves: physical activities, social sports, yoga or even go for walks. They have dinner late and crash on the bed.
Carbohydrates turn into glucose in your body. Hence, they have the greatest impact on your blood glucose levels. If you are taking insulin, you may need to keep track of the amount of carbohydrate you consume in each meal, snack or drink. This process is called Carb Counting and involves calculating your daily carbohydrate consumption so that you can adjust your dosage and control your blood sugar. Consult your doctor, dietician about Carb Counting.
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Authors: Dr. V. Mohan, Chairman & Chief Diabetologist | Ms. Umasakthy, Registered Dietitian Latent autoimmune…