Changing your lifestyle could be a big step toward Diabetes Prevention!
Diabetes is a chronic (long - lasting) health condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (also called Glucose) and released into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body's cells for use as energy.
When you have diabetes, a primary goal is to keep it under control. Taking care of yourself and your diabetes can help you feel good today and in the future. When your blood sugar (glucose) is close to normal. Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes of future, such as nerve, kidney and heart damage. It's never too late to start.
Nutritionist Anjali Mukerjee, addressed the issue of Diabetes and how it can be brought under control with a few dietary changes. Here are some tips:
* Exercise - Regular physical activity helps you feel better. It also improves your sensitivity to insulin, which means it works better in your body. Because, it does your blood sugar levels can become more stable.
* Low Sugar Fruits - Want to know which fruits will have the least impact on your blood sugar. While fruit also contains lots of other healthy nutrients, some varieties are higher in sugar than other. Low sugar Fruits such as Jamun, pomengranate, guava, strawberries and shoe berries should be frequently consumed.
* Herbs - It is loaded with numerous medicinal properties and health benefits. Herbs can manage diabetes and control blood sugar levels.
* Sprouts - Sprouts help reduce blood sugar levels. It is the power house of nutrition. Keeps things in mind while consuming sprouts - Never use sprouts that have a foul odor. Always avoid consuming sticky sprouts.
* Carb intake - The carbohydrate consumption to be kept fixed every day. The carb intake should be spaced throughout the day and to be observed that the amount should not exceed.
* Antioxidants - Minerals such as Zinc, chromium, selenuim and magnesium helps in controlling the imbalances in the blood sugar levels. On the other hand, antioxidants such as Vitamin A, C and E are suggested to be included in the diet.
* Monounsaturared fat - While Anjali recommended low consumption of saturated fat times such as coconut oil and cow ghee, she asked to avoid Trans - fat completely. The Nutritionist further suggested that monounsaturared fat such as olive oil, mustard oil, til oil, rice bran oil, and canola oil can be included in the diet.
* Refined food - Anjali suggested that refined food items such as white rice, maida, dessert, soft drinks, chocolate, sugar and food items rich in fat should be avoided.
* Frequent meals - Instead of having 3 heavy meals throughout the day. Anjali suggested that 4-5 mini meals can be consumed in the day to control Diabetes.
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