Your eating habits can go a long way in managing blood sugar levels and controlling diabetes. The metabolic disorder that once affected middle-aged and elderly people now affects all age groups, including young people and children. Somewhere, our lifestyle choices are to blame that they are making us more sedentary and unhealthy. (Also Read: Diabetes Diet: 6 Healthy Foods To Control Blood Sugar Levels)
Continuing to make poor food choices even after being diagnosed with diabetes can wreak havoc on your health and put you at risk for several complications from the disease. Including the right types of food, on the other hand, can help reduce drug addiction and manage blood glucose levels naturally.
“Type 2 diabetes is a lifestyle disorder caused by unhealthy eating habits, poor food choices, nutritional deficiencies or lack of exercise. Genetics is a contributing factor to diabetes predisposition but with an active lifestyle and a ‘Optimal nutrition can be managed well without any drug addiction, ”says Avantii Deshpaande, PCOS and Gut Health Nutritionist.
Avantii shares that it’s not just about counting calories to manage diabetes, but also about choosing the right food combination.
“A calorie deficit with low to moderate intensity training is a good choice for reducing weight. But thinking about a calorie deficit may not be a good idea. Choosing the right combination of carbohydrates, proteins and fats is also a good idea. important. Insulin resistance in obesity can lead to diabetes. Dietary carbohydrates lead to insulin resistance more than fat in the diet, so there is a paradigm shift in keeping the diet high in protein, fiber, fat good and moderate to low carbohydrates in the diet, “says the nutritionist.
Eat on a healthy plate
Nutritionist says portion control and dieting by the healthy plate method is the right way to follow diabetes management along with dietary carbohydrate counting.
“Follow the consumption of a healthy dish for main meals, including lunch and dinner. 50% should be a portion of salad, 25% a portion of protein, and the remaining 25% should be carbohydrates,” he says. I went on.
Power of probiotics
The nutritionist who regularly educates people on diabetes diet and has written books such as Learn the Art of Eating Smart and Breakfast Recipes, says diabetes is often caused by low-grade inflammation due to eating habits unhealthy and sedentary lifestyle. Adding probiotics to your diet can help improve gut health and diabetes symptoms.
“Gut health (i.e. the number and type of microorganisms) depends on the diet consumed. To increase the good bacteria it is important to consume probiotics in the diet. Probitocs are naturally present in curd and buttermilk, so make it a tip. consume at least 100g of curd or 300ml of buttermilk per day, ”says Avantii.
Alternatively, he suggests fermented vegetables such as kimchi and sauerkraut, kefir milk, kombucha, or beet kanji with every meal.
Foods that reduce inflammation
Cruciferous vegetables – broccoli, kale, cauliflower, Brussels sprouts, turmeric which is rich in curcumin and acts as an anti-inflammatory agent, should be part of the anti-diabetes diet.
“Leafy vegetable juices are high in phytonutrients and berries are high in polyphenols. Both will help reduce inflammation,” adds the nutritionist.
Foods rich in chromium
Chromium is known to play a vital role in glucose control, improving weight loss and muscle mass. Avantii states that eating chromium-rich foods can be extremely beneficial for diabetic patients. These include whole grain products, poultry, broccoli, potatoes, green beans, and dairy products.
“Along with diet changes, make sure you get 20 minutes of active exercise every day. Weight training along with cardio workouts are better suited for managing diabetes,” says the nutritionist.
He adds that focusing on good sleep and stress management is important to reduce inflammation and better manage diabetes.