Most of us are aware of the causes and effects of diabetes but the fact that it has become one of the life-threatening disorders is not widely known. Without the right and timely treatment, diabetes can cause nerve damage, kidney failure, blindness, amputations and heart disease.
Here are a few prominent tips which will help you manage diabetes by eating right.
CUT DOWN REFINED CARBS
Restrict the consumption of refined carbs. Cakes, sweets, pastries, jaggery, honey and other food products rich in sugar have refined carbs in them. It is also better to avoid the usage of vanaspati and butter.
AVOID SWEETENED FRUIT JUICE
Limit the consumption of fruits, which have a lot of sugar in them. A few examples are chikoo, custard apple, jackfruit, mango and banana. If you are in the habit of consuming fruit juices, learn to enjoy them without sugar.
AVOID AERATED DRINKS
If you consume coffee and tea regularly, go for artificial sweeteners rather than sugar in controlled quantities. Avoid the consumption of aerated and caffeinated drinks. Go for regular soda rather than flavored soda.
AVOID SALTY FOODS
It is imperative that you keep a check on your salt consumption, as well. Canned food, processed food, pickles, pappads and baking soda have a lot of salt in them.
DIET AND EXERCISE
Get your life on a proper track, have a workout schedule, stick to a healthy diet plan that suits you and practice meditation. Make sure you split your meals and do not eat too much in a single stroke. Cultivate the habit of having an early dinner and avoid late-night snacking.
FRUITS AND VEGETABLES
Eat selective fruits like guava, orange, apple, peaches, plum, apricot, papaya, pineapple, sweet-lime, pear, sweet apple or even a slice of musk melon. It is preferable to eat these fruits if they are under 100 gms. Eat the fruits during midmorning when your fasting blood glucose is below 100mg/dl.
CHOOSE THE RIGHT COOKING OIL
Switch to using other oils like groundnut oil, rice bran oil, olive oil or canola oil etc for cooking. It is advisable to limit your oil intake to half a liter or 500 Gsm per person every month.
LIMIT THE SALT INTAKE
Keep yourself hydrated and reduce your salt intake to 5 grams per day. Have the habit of drinking a lot of water, soups and buttermilk. Make sure you do not get dehydrated.