Eat right and keep your blood sugar under control
Posted On March 19, 2023
A common problem diabetics face is that their doctor tells them to watch their diet, but doesn’t give them practical examples of what to eat and what to avoid. Here I have made some practical, realistic and nutritious suggestions on what a diabetic should eat to control blood sugar.
Have variety in your diet but have a balanced meal with all the food groups, consisting of cereals such as rice, wheat, etc. + legumes or split dals + vegetables + vegetables + milk or curd. Be sure to also include a cup of raw vegetable salad.
Eat small, frequent meals.
Eat a whole fruit between meals as a snack, not as part of your meal.
Eat the same amounts of food at the same time of day, but be sure not to go more than 3 to 4 hours without eating anything.
Eat more foods with complex carbohydrates, fiber-rich foods like whole grains like wheat, ragi (millet), unpolished rice, oats; whole legumes like peas, cowpeas, chickpeas, leafy greens, and raw vegetables. All of these foods only cause a gradual rise in blood sugar because the fiber content slows the release of glucose.
Cut down on sweets, desserts, sugary soft drinks, cakes, and chocolates. In such foods, the sugar is absorbed quickly and therefore causes the blood glucose level to rise more quickly.
Eat lots of fresh vegetables and some fruits to get soluble fiber and vitamins. Fruits are an ideal snack between meals, but be careful with very sweet fruits such as mango, jackfruit, cherimoya, sapote (chiku), or grapes because of their effect on blood sugar (it rises rapidly). ). Dried fruits like raisins and dates are a concentrated form of sugar and therefore should only be eaten in small amounts.
Be sure to eat pulses and dals as part of at least two meals a day. People who eat non-vegetarian foods can include chicken, fish, or egg instead.
Cut down on excessive consumption of high-fat foods, which can make you overweight and increase your risk of heart problems.
Limit your intake of table salt and salty foods, because diabetics have a greater susceptibility to high blood pressure. Beware of hidden salt in many pickled, canned, and processed foods like pickles, potatoes, etc.
Keep alcohol consumption to moderate levels. Even low-sugar alcoholic beverages can be high in alcohol. Alcohol should be consumed along with the meal or after the meal, otherwise there is a chance of lowering the blood sugar.
Artificial sweeteners can be used, but special diabetic products are not necessary. Beware of diabetic products available on the market these days, which are made from artificial sweeteners but are high in fat, hence more calories.
Drink plenty of water or other low-calorie, sugar-free beverages, such as diluted skim buttermilk or unsweetened lime juice.
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