HOW TO CONTROL DIABETES? | HOW TO CONTROL SUGAR?

How to Control Sugar – The best and right way to control diabetes is to keep our diet under control. The biggest reason for the sudden increase in blood sugar and spikes in it is the things we eat which increase the blood sugar in our body very fast, so to get control of sugar it is very important to know what to eat or not to eat in diabetes?

How to control sugar ? , How to Control Diabetes?

The first thing that comes to mind after being diagnosed with diabetes is what should we keep in mind in our diet? What to eat and what not to eat to control diabetes/blood sugar?

In such a situation, it becomes very difficult to select and remove things from your food. We have a list of foods that you can include in your diet to control your blood sugar.

So let’s get started.

What should sugar patients eat ? What to eat in Diabetes?

A good Indian meal when cooked and served in the right proportions makes for a very healthy and balanced diet that includes all the essential macro and micronutrients that meet your daily requirements.

According to experts, the ratio of carbohydrates, fats, and proteins in your body should be 60:20:20. The daily calorie intake for a diabetic person should be between 1500 to 1800.

Let’s take a look at the ingredients that make up a good Indian diet:

Whole grains

Grains are a staple in the Indian diet. Be it lunch or dinner, cereals usually form the largest part of our diet and their purpose is to provide energy to the body.

Whole wheat flour roti is the most common part of any Indian diet. It is rich in fiber and helps in keeping blood sugar levels under control.

You can use multigrain or whole-grain flours like whole wheat, millet, oats, etc.

Rice

Rice is an integral part of the diet for many people living in India. However, rice is not considered the healthiest grain for diabetics because white rice is polished and stripped of its fine fibers.

But if a diabetic patient wants to eat rice, then he should eat brown rice instead of white rice.

However, even as a diabetic, 60% of your diet should consist of healthy carbohydrates. Therefore, it is important to include some foods that also meet this category.

In many parts of India, there are many healthy alternatives to whole wheat and rice such as millet, barley, ragi, whole grains, corn, gram flour, etc.

Pulses and Legumes

Pulses and legumes are also an essential part of the Indian diet. Lentils are an important food item that is served in some of the other meals. It is a rich source of protein that helps the body to function well and helps in the development of the body and muscles.

A variety of pulses and legumes are available, which have a very low glycemic index and are considered ideal foods for diabetic patients. Lentils supply fiber and other nutrients to the body.

Fresh Vegetables

In India, vegetable dishes occupy the most important place in the food platter after cereals or rice. Vegetables supply you with a lot of vitamins and minerals.

They help in better functioning and overall functioning of the body systems and can also protect you from many diseases. But some vegetables are not suitable for diabetic patients like potatoes, turnips, etc. Nevertheless, there are many low-starch vegetable options that help to supply nutrients to a diabetic patient.

Vegetables ensure that your digestive system functions properly and also help in reducing blood sugar levels. They help in keeping the stomach full for a long time.

Green leafy vegetables are the most beneficial of these. They are high in fiber and contain almost no carbohydrates. There are many types of green leafy vegetables.

They are low in calories and help reduce blood sugar levels. In addition, green leafy vegetables are also rich sources of vitamin C. It is an important immunity booster for the body.

beneficial in diabetesharmful in diabetes
CabbagePotato
Caulifloweryam
spinachsweet corn 
Cabbagesuran and arabic
Bitter gourdsweet potato
Capsicum
broccoli
Carrot
gourd vegetable
green beans
Mushrooms

Fresh Fruit

From seasonal tropical fruits to fruits that can be enjoyed all year round, there are plenty of options available for you. Fruits are also low in calories and help in strengthening immunity.

According to experts, to keep diabetes under control, at least one whole fruit must be eaten every day. However, it is important to keep in mind that some fruits are rich in sugar and can contribute to the rise in blood sugar and hence should be avoided. The fruits of the citrus family are the best and provide us with vitamins ‘C’ and ‘A’ in abundance.

Some fruits are beneficial in diabetes like orange, lemon, apple, berries, watermelon, rhilla, peach, amla, etc.

Dairy Products

Milk is also a common part in the Indian diet. It is also used to make other products that may be good for diabetic health as well.

It is best to consume low-fat/skimmed milk. It also provides a healthy amount of fat as well as minerals such as calcium.

Buttermilk and curd can also be consumed in your diet to better control the condition of diabetes.

Nuts / Dried Fruits

Nuts are healthy sources of fats that help the body maintain cholesterol levels. It is useful in keeping heart-related problems away. Consuming a handful of walnuts is useful as well as beneficial for your health.

Many varieties of nuts can be consumed as they are or can be added to dishes. Nuts can supply you with many nutrients without raising blood sugar levels.

Like almonds, mustard seeds, pumpkin seeds, walnuts, flax seeds, chia seeds, etc.

Abstinence from sugar

So now, let’s take a look at some of the foods that a diabetic patient should avoid.

Along with many nutritious and beneficial foods, there are some foods in Indian cuisine that a diabetic patient should avoid. Let’s take a look at some of these things:

  1. Indian sweets with high fat and high sugar
  2. Deep-fried Oily Snacks
  3. honey/jaggery
  4. Maida Parathas and Naan
Disclaimer

Which Indian foods should diabetics avoid?

Along with many nutritious and beneficial foods, there are some foods in Indian cuisine that a diabetic patient should avoid. Let’s take a look at some of these things:
Indian sweets with high fat and high sugar
Deep-fried Oily snacks Parathas and naans with
honey/jaggery

Which fruits should not be eaten in Diabetes?

Certain fruits are rich in sugar and can contribute to the rise in blood sugar, so such fruits should be avoided.

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