There are many variations of passages to maintain health blood sugar, like insulin injection form,medicine form, and many others. Though we all want a healthy life and fit body but due to our unhealthy lifestyle, we are prone to many diseases at an early age only. One of the most common diseases spreading in a younger age only is DIABETES.
There are different types of causes of diabetes but the most common factor is unhealthy lifestyle and unhealthy eating patterns and meals.
So to get rid of diabetes or to avoid diabetes try to follow some of these easy tips:
1.) Replace high glycemic index food with natural sugar:-
foods that are with high glycemic index spikes the blood sugar very quickly, and that may cause several health issues if a person eats too much of them. On the other hand, if someone starts eating low glycemic index food, it may help to prevent diabetes even to manage diabetes and also prevents and manages cardiovascular diseases. Low GI food also helps to maintain a healthy weight.
The GI is classified into 3 categories:
-low GI – 55 or less
-medium GI – 56-69
High GI – 70 or more
Some foods that are high in GI should be avoided to manage diabetes and weight are:-
White rice
potatoes
fries
cakes, pasteries
white bread
dairy products
some foods with low GI are:-
Spinach
Eggs
cauliflowers
green vegetables
2.) Excercise regularly –
by doing regular exercise, it will help you to improve your insulin sensitiivity ie your cells can better use the sugar in your blood, reducing blood sugar levels.
Include good forms of exercise daily in your life like walking, running, skipping, jumping, swimming, dancing.
3.) Eating moderate portions or portion control:-
By doing portion control, it will help to reduce calorie intake, and that ultimately helps you to maintain a moderate weight, which in turn promotes healthy blood sugar levels and reduces the risk of having diabetes type 2.
Diet plays a very important role in the management of diabetes. To control type 2 diabetes, portion control is a very good option. portion means the quantity of food.
Plate method:-
Half of the plate should be filled with non starchy food else green leafy vegetables, or low GI vegetables.
The rest of the half plate should be divided between proteins and fibers.
4.) Add More Fiber
Fiber slows the digestion of carbohydrates and sugar absorption, which means it promotes more gradual increases in blood sugar levels. Adding high fiber food to your diet will help you to control high blood sugar.
By adding high fiber in your diet it also helps to stay full for longer time which in turns helps you to maintain moderate weight . fiber also promotes good health, helps to lower the risk of heart diseases, and also controls the blood sugar in several ways.
Some high fiber foods
-fruits
-oats
-leafy vegetables
-barley
-nuts
-lentils
-beans