Diabetes is one of the rapidly increasing serious health problems across the world, and people of all ages are at risk of it. From children to the elderly, everyone is being diagnosed with diabetes. Health experts say, diabetes cannot be cured, it can only be kept under control. People who have been diagnosed with diabetes should make such changes in diet and lifestyle along with medicines, which can prevent the increase in blood sugar. Chronically high blood sugar levels can increase the risk of life-threatening health problems.
To keep blood sugar under control, it is important that you consume healthy and nutritious food. Increase the amount of those things in the diet which can be naturally helpful in preventing sugar from increasing.
Dietitians say, if attention is paid to diet, it can be easy to keep sugar under control. Let us know which things should be consumed for this and which things are necessary to be avoided?
What do experts say?
Dieticians say, the most important thing to control sugar is to ensure the right amount of nutritious things in the food. First of all eat salad/vegetables, after that eat protein and fat rich things. Reduce the intake of carbs and sugary things. The condition of diabetes gradually weakens the body, hence it becomes necessary to take care of the nutritional value of the diet not only to control sugar but also to provide better nutrition and strength to the body.
Some healthy changes are necessary
Some changes in diet can be helpful in controlling blood sugar better.
Brown rice can be consumed instead of white rice. It has low calories and does not increase blood sugar after meals.
Consume millet/sorghum flour.
Include pulses and legumes like kidney beans and black beans in your diet. They keep blood sugar under control.
Eating leafy greens like spinach and kale, and antioxidant-rich berries keeps blood sugar levels under control.
Consume fishes and nuts rich in Omega-3 fatty acids.
Green leafy vegetables and herbs are essential
Fiber and antioxidant-rich vegetables like broccoli along with leafy greens like spinach are great choices to keep blood sugar under control. Fruits rich in healthy fats and fiber like avocado can be beneficial in reducing many types of complications caused by diabetes. It is important to consume right oil for eating. The monounsaturated fat present in olive oil is also helpful in keeping the heart healthy without increasing blood sugar.
Omega-3 and protein rich things
Health experts say, some types of fish, especially fatty fish, contain Omega-3, they also provide protein. This not only provides nutrition to the body but also keeps sugar under control. Apart from this, eggs are also a better option of protein, they do not allow the blood sugar to increase.
It is also important to include nuts in the diet, nuts like walnuts, almonds and pistachios provide healthy fats and proteins without increasing blood sugar.
(PC: Freepik)
