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Home / News / India News / #HealthBytes: Top diet tips to help you manage diabetes
India

#HealthBytes: Top diet tips to help you manage diabetes

#HealthBytes: Top diet tips to help you manage diabetes
Written by Sagar
Dec 31, 2019, 02:33 pm 3 min read
#HealthBytes: Top diet tips to help you manage diabetes

Diabetes is India's fastest growing disease, with around 72 million recorded cases in the year 2017 itself. Characterized by frequent urination, fatigue, and nausea, diabetes can lead to dreadful health issues like cardiovascular disease, kidney damage, skin conditions, and even depression. However, with healthy changes in one's diet, diabetes can be managed. Here are top diet tips to help you deal with diabetes.

Whole grains, fiber
Aim for whole foods and fiber

To begin with, include more whole grains and fiber in your diet to manage diabetes. Get more whole grains into the system- with the likes of whole wheat, and brown rice. Further, try and get around 8 grams of fiber per meal, as it will help you stay fuller, manage blood sugar, and improve your heart health. Peas, beans, oats, barley all are good options.

Balanced carbs
Always count your carbs!

A meal plan with just the right balance of carbohydrates is vital to your overall management of diabetes. Carbohydrates significantly affect your blood sugar levels, and are important for providing you energy through the day. Low carbs consumption will deprive of the required energy, while too many carbs will spike up your blood sugar levels. Whole-grains, fruits, and low-fat dairy foods should be preferred.

Consistency
Break your diet into smaller portions and don't skip meals

Break down your daily food-intake into 5-6 smaller, nutritious meals. This will help maintain your glucose and energy levels. Also, it'll keep you from unhealthy snacking, thus reducing risk of blood sugar level hikes. Additionally, it is crucial to neither skip meals, nor ever overeat, as these may imbalance your blood sugar levels, whether or not you suffer from diabetes.

Food selection
What to eat, what not to eat

Stick to food items that won't hike your blood sugar levels. Healthy options include lean meats, poultry, fish, avocados, salad vegetables, eggs, and cheese. Additionally, cut down on saturated fats in your diet. Try and skip high-fat dairy foods. More often than not, packaged and processed foods should be avoided, and if consumed, one should check the labels for added sugars, fats, artificial sweeteners.

Cooking oil
Choose the right cooking oil for yourself

In case of diabetes, not all cooking oils are the same. Some fatty cooking oils may worsen your condition, while some can help you manage diabetes. Healthy options like rice bran oil, and sesame oil can help improve insulin sensitivity, manage blood pressure, and keep blood sugar levels in check. Don't fall prey to misleading ads- check for the labels, and then decide.

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Sagar
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Sagar covers national news for NewsBytes. He has previously worked as an editorial intern at NDTV. Over the course of his near three-year career, Sagar has gained experience in news writing, copy editing, and video production. He holds a Bachelor's degree in Journalism and Mass Communication from the University of Delhi.
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