Foods to stabilize your blood sugar levels- Do's and Don'ts

Today I am going to share some tips and Foods to stabilize your blood sugar levels-do's and don'ts. In addition, I will also share some diet charts which will help to maintain a healthy lifestyle.

What is DIABETES?

DIABETES is a chronic health condition which is associated with abnormally high levels of sugar(glucose) in the blood. Insulin produced by the pancreas help lower the blood glucose level. Absence or insufficient amount of insulin in the blood causes diabetes.

It is one of the most common health condition that the majority of the population is now suffering from. According to the International Diabetes Federation (IDF), in 2020, 463 million people have diabetes in the world, out of which 77 million people are from India which is about 8.9%.

Types of Diabetes:

There are four types of Diabetes:

• Type 2 diabetes is among the most common types. Majority of the population who have diabetes suffer from this type. About 10 million people have type 2 diabetes in India. In this medical condition, the body does not use the insulin produced by the pancreas properly.

• Type 1 diabetes which is not that common. But, still about 1 million people in India suffer from this type every year. In this medical condition, the pancreas produces little insulin or does not produce at all.

• Prediabetes is also among the very common diabetic condition like the type 2 diabetes. Almost 10 million people have prediabetes in India. In this medical condition, the blood sugar level is fairly high but not that high, that it can be considered as type 2 diabetes.

• Gestational diabetes is not so common but is well known to attack pregnant women more likely. About 1 million cases of this medical condition are recorded in India every year. It is a medical condition of high blood sugar affecting pregnant women. People who develop this medical condition are at high risk for developing type 2 diabetes later in life.

Early signs of Diabetes:

The early signs and symptoms of diabetes include:

• Frequent urination
• Excessive thirst
• Always feeling hungry
• Fatigue
• weight loss
• Blurred vision
• Slow healing of cuts and wounds
• Tingling, numbness, or pain within the hands or feet
• Patches of dark skin on creases of the neck, armpits and groin
• Itching and yeast infections
• Nausea and vomiting

Complications of Diabetes: 

   
Some of the complications associated with diabetes involve:

• Heart ailments, heart attack, and stroke
• Neuropathy
• Nephropathy
• Retinopathy and vision loss
• Hearing loss
• Skin conditions like bacterial and fungal infections
• Anxiety and depression

Healthy diet for diabetes:

Eating healthy is the central part of managing any ailment. So it is very important to have a healthy diet to keep a control on diabetes. So it becomes important to maintain a properly balanced diet for stabilizing diabetes.

DRINKS FOR DIABETIC PATIENTS:

• Coffee
• Hot tea or iced tea (unsweetened or lo calorie sweetener)
• Sugar-free sodas
• Unsweetened green tea
• V8 vegetable juice
• Bitter gourd (Karela) juice
• Methi water
• Barley water (Jau)
• Aloe Vera juice

First and the foremost is to avoid sugar, jaggery and honey. As a diabetic person feels excessively hungry, so it is better to eat something at regular or short intervals of time which will help to stabilize the blood sugar level. 

BREAKFAST OPTIONS FOR DIABETIC PATIENTS:

Some of the basic breakfast options which will help to stabilize the blood sugar levels are:

• Methi parantha 
• Sprouts
• Dhokla
• Whole grain bread with hard-boiled eggs
• Oats
• Besan chila
• Rava upma
• Bajra roti 
• Masala wheat dosa

BRUNCH OPTIONS FOR DIABETIC PATIENTS:

As a diabetic patient feels hungry more frequently than a normal person, so it is very important to keep having something in regular intervals of time to stabilize your blood sugar levels.

So, some very delicious brunch options you can go for without increasing your blood sugar levels are mentioned below:

• Cabbage, carrot and lettuce salad
• Chickpea salad
• Fruit salad (papaya, guava)
• Sprouted salad
• Mixed beans salad
• Cauliflower potato salad
• Salmon topped spinach salad
• Beet, carrot and apple salad
• Pea and cucumber salad
• Cooked chicken salad

LUNCH OPTIONS FOR DIABETIC PATIENTS:

Maintaining a proper lunch schedule, especially when are at work. And if you are diabetic, then it becomes a one way situation to go.

But with these super easy and delicious lunch options, you can not only maintain your proper lunch schedule even if you are at work. But also it helps to stabilize you blood sugar levels.

• Low-fat butter chicken
• Sugar-free rice pudding
• Low-fat celery soup
• Oats khichdi
• Low-fat pepper chicken dry
• Lentils and pulses
• Low-fat French onion soup
• Palak paneer
• Low-calorie oats idli
• Mushrooms and green peas

EVENING SNACKS FOR DIABETES PATIENTS:

• Mix sprouts salads
• Spinach toast
• Oats
• Poha
• Upma
• Yogurt with berries
• Sliced apples with peanut butter
• Half boiled eggs
• Roasted chickpeas
• Popcorns
• Fruits

DINNER OPTIONS FOR DIABETIC PATIENTS:

• Barley vegetable soup
• Oats khichri'
• Lettuce and cauliflower soup
• Coconut chicken soup
• Lemon garlic pasta with salmon
• Mushroom and tofu stir-fry
• Lemon chicken pasta
• Strawberry spinach salad with avocado and walnuts
• Chickpea and potato curry
• Spinach tomato macaroni and cheese
• No-cook black bean salad
• Tofu stir fry with Soba noodles

SOME TIPS FOR DIABETES CONTROL:

• Stress less and exercise regularly
• Don't diet- choose healthier foods 
• Check your blood sugar levels regularly
• Make sure not to get depressed
• Lower your carb intake 
• Consume more fibre
• Drink more water and stay hydrated
• Get enough sleep
• Eat fenugreek seeds more
• Lose some weight
• Cut down sugar intake

For more such healthy tips, visit us only at: https://blogwithhs.blogspot.com/