We might not be able to make receiving a Diabetes diagnosis easier. But we can make the process a little bit easier for you. You are going to be the most involved person in your Diabetes journey. You will have to personally monitor your eating habits and physical activity every single day. So, here are some food habits that you can adopt, to learn how to manage your Diabetes better.
TOSS AWAY THE ALL-PURPOSE FLOUR
One of the most important things you can do to manage sugar is to replace items made up of all-purpose flour with Whole Grain alternatives. The complex carbohydrates in healthier grains like Millet, Oats, Barley, etc., help in regulating blood sugar levels. Glucose would be slowly absorbed into the bloodstream with the help of high fiber content. Hence, it is easier to avoid a sudden sugar spike. The case with refined flour is the complete opposite. It is a simple sugar, and quickly increases the sugar level in your blood. Items like white bread and pasta are also less likely to add any nutritional value to your meal.
3 CUPS OF GREEN TEA A DAY CAN KEEP HIGH SUGAR AWAY
At first glance, it might not seem like a simple beverage like green tea can do much to control sugar levels. But let’s get the most obvious benefit out of the way first; it is a zero-calorie, zero-sugar beverage. It is the most efficient way to keep yourself hydrated without consuming any calories. Thus, it can help you keep your weight in check, and as a domino effect, your diabetes. The abundance of antioxidants in green tea prepares your body to fight any toxins, regulate blood pressure, and also to decrease the impact of insulin resistance from Diabetes. Managing your sugar levels every day can bring a lot of mental stress. Stress-relieving amino acids are present in abundance in green tea, making your journey a little bit easier.
EAT MORE PROTEIN, BUT CAREFULLY
We all already know why it is important to include a lot of protein in our diet. However, it is also important to know how our bodies can react differently to certain protein-rich meals. It is important to personally monitor how the protein is being broken down in your body. Thus, incorporate protein sources in your diet accordingly. Avoiding Red Meat is a good idea. The best sources of protein to manage sugar levels are lean meat, oily fish, beans, legumes, and nuts. They will give your body ample energy, and your muscles enough to rely on while you workout.
ADD A LITTLE MORE FIBRE TO EVERY MEAL
Our body doesn’t break down fiber the way it would break down carbohydrates. Thus, it does not get absorbed into the bloodstream, leaving the blood sugar levels mostly unaffected. For the same reason, fiber also keeps your feeling full for longer. Thus, it can help manage weight, which will help manage sugar levels and diabetes.
REPLACE REGULAR SALT WITH PINK SALT
The benefits of Himalayan Pink Salt certainly outweigh those of regular white table salt. While pink salt might not do anything directly to control your sugar levels, it helps with the symptoms of Diabetes, and with its management. It is packed with minerals that will improve your overall health, and hence won’t let diabetes affect your body. Its antimicrobial and anti detoxifying properties will equip your immune system with the right ammunition to fight any diseases.
VEGETABLES YOU SHOULD PROBABLY AVOID
While it is important to incorporate a lot of vegetables into your diet if you have diabetes, it is also important to ensure that you are eating the right vegetables. Vegetables that have a high carbohydrate count will always spike up your sugar levels. That might defeat the purpose of consuming vegetables. Such vegetables to avoid would be:
Potatoes, Pumpkin, Peas, Corn, and Butternut Squash. If you’re ever in a dilemma, a quick google search can reveal the nutritional value of the vegetable you want to eat. It would then be best to avoid it if it is high in carbs. Vegetable juices should also be avoided as they lack fiber, which is the most important part of the vegetable for diabetes.
FRUITS YOU SHOULD PROBABLY AVOID
It is a commonly believed myth that all fruits should be avoided as they’re sweet, hence, might have sugar in them. Fruits are a very crucial part of your diet. However, there are certain fruits that you should probably stay away from. Fruits like Watermelon and overly ripe bananas rank quite high on the glycemic index. Thus, consuming them in a large quantity might raise your blood sugar levels. Similarly, fruits like apples are high in carbohydrates and should not be consumed in large quantities. Fruit juices should also be avoided.
SO WHICH VEGETABLES AND FRUITS SHOULD YOU BE EATING?
Since by now you probably already know what needs to be avoided, let’s take a quick look at the vegetables and fruits you should be eating. As a general rule of thumb, it is best to consume vegetables and fruits that rank low on the glycemic index, don’t have a lot of carbs, and have a high fiber content. Fruits like Blueberries, Blackberries, Cantaloupes, Melons, etc. should be consumed. They are high in antioxidants and fiber. Vegetables like Lettuce, Spinach, Celery, Beans, etc. are also fairly low in carbs and provide your body with ample nutrients.
ADD A PINCH OF TURMERIC TO ALL YOUR MEALS
Turmeric should ideally become a staple part of your diet and meals to manage diabetes. Turmeric contains a compound called Curcumin, which has numerous benefits when it comes to regulating blood sugar levels. It reduces the amount of glucose in the blood, thus bringing down your sugar levels. The anti-inflammatory properties in turmeric also protect your body from infections and other complications that you might bear due to diabetes. However, turmeric, like any other spice or supplement, should not be consumed in a high quantity. Thus, it is best to just add a pinch of turmeric to all your meals.
DRINK CARBONATED OR FLAVOURED WATER TO STAY HYDRATED
If you are diabetic, it is important to stay hydrated as you might be at an increased risk of dehydration. Raised blood glucose levels can very quickly lead to dehydration. To avoid it, it is best to consume ample amounts of liquids. While this can feel difficult, drinking carbonated water or at-home flavored water can make the process a little bit easier. Ensure that the carbonated water you are buying contains zero calories and is not flavored using sugar. You can add thinly sliced cucumbers, mint leaves, or strawberries to a jug of water and easily make a batch of flavored water for yourself.
MAKE HIMSHAKTI YOUR PARTNER IN MANAGING DIABETES
To better manage your Diabetes, it is important to buy good quality grains and spices. At HimShakti you can find unadulterated, natural, and organic products, packed with the power of the Himalayas. If you can also support local farmers while taking care of your health, why miss out? Buy HimShakti’s pure and powerful pink salt, turmeric, and millet now!