Easy Tips To Choose Best Food To Manage Your Diabetes

There is a myth about diabetes that you should not eat foods with carbs, sugar, oil and flavor. Do you think it is correct? 

A healthy diet is the main part of your diabetes management. Actually your blood glucose level depends on what you eat, when you eat and how much you eat. The GI (glycemic) index of the food item shows the sugar content of the food. High GI index food rapidly increases your blood glucose level while low GI index food slowly increases your blood glucose level.

Experts recommends 1200 to 1500 k Cal of diet daily to Diabetes patients. Carbohydrates, fat and protein are the main ingredients for your diet. Carbohydrates are not banned in diabetes but should be eaten in the controlled manner. In case, your diabetes is in control then your taste some sweet occasionally.

Here are the nutritional elements you should eat in diabetes.

Carbohydrates

Carbohydrates are tasteful and keep your stomach feel full. It is the main part of your diet and has most impact on your blood sugar level. It is the best source of energy. Carbohydrates with fiber are the best food for your health. Though it affects the blood glucose level, you should not avoid it. 

There are some good and bad carbohydrates in case of diabetes.

Bad carbohydrates are White bread. white rice, pasta, noodles, fruit juice, fizzy drinks, sherbets, starchy vegetables like peas, corn, potatoes, lentils, sugar, jam, honey, sweet puddings, jelly, cakes, pastries, biscuits and pizza.

Good carbohydrates are Wheat, Oats, whole wheat flour, brown rice, beans, soybeans, orange, grapefruits, apples, pears, green leafy vegetables, broccoli, cauliflower, cabbage, low fat yogurt, low fat cottage cheese.

Fats

Diabetes can cause heart disease. So, replace the fat foods with good fat foods in your diet. Fat keeps your stomach full and releases energy and blood sugar slowly.

Trans fat food should be avoided because it is harmful for your body. Limit your intake of fried foods and check the label on the food product which shows 0 trans fat.

Bad fats are vansapati, whole milk fat, butter, cheese, creamy sauces, high fat meats, palm oil, coconut oil and processed food.

Good fats are Olive or canola oil, rice bran, ground nut, mustard, safflower, soybean, cooking oils, walnuts, almonds, pistachio, egg white and fish.

Protein

Protein is the main component of your muscles growth. Protein have very small effect on blood sugar. Protein should be 15-20 percent of your daily diet.

You can include protein in your snacks. Lean meat, fish, eggs, milk are the good source of protein.

Vitamins & Minerals

Vitamins and minerals helps to your body to work properly and efficiently. It is essential for the normal growth. Vitamins and minerals helps to control diabetes by strengthening the immune system. Vitamins are of two type, fat soluble and water soluble. Water-soluble vitamins are excreted much more quickly than fat-soluble vitamins, and they need to be replaced more frequently. it means you should eat more water soluble vitamins than fat soluble vitamins.

Fat soluble vitamins like A, D, E and K found in animal fats, vegetable oils, dairy foods, liver and oily fish.

Water soluble vitamins like B, C and folic acid found in fruits, vegetables, grains, milk and other dairy food.

Minerals are essential for bone health, teeth and converting food into energy. Minerals include calcium and iron. These are fond in cereals, fish, milk, dairy foods, fruits, vegetables and nuts.

Now, you know the importance of the nutritional elements for your body and diabetes. A balanced diet with protein, carbohydrates, vitamins and antioxidants helps to boost your immune system and prevent diseases. Good diet also helps to control your blood sugar level. Avoid trans fat, sugar and high GI index foods. Eat good and healthy, stay fit.

Source:
1. https://en.wikipedia.org/wiki/Vitamin
2. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.co.in/

Easy Tips To Manage Your Diabetes For Whole Life

Tips to manage your diabetes can help you to control it for your whole life. Diabetes can make you sick with other diseases. Many people don’t know that having diabetes means that you have a greater chance of having heart problems such as heart attack or stroke. Therefore people with diabetes need to take care of their diseases to live a healthy life. 

What is diabetes?

"Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes your body doesn’t make enough or any insulin or doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach your cells." There are three main types of diabetes:

• Type 1 diabetes:

It is also called an insulin dependent diabetes. This usually develops in the juvenile or teenagers. With type 1 diabetes, the body’s immune system attacks part of its own pancreas which creates insulin. After that your body does not make insulin. This is a problem because you need insulin to take the sugar (glucose) from the foods you eat and turn it into energy for your body. You need to take insulin every day to live.

• Type 2 diabetes:

It is most common type of diabetes and also called non-insulin dependent diabetes. It is usually develops after age of 35. But it is growing among young adults. 
In this diabetes type, your body does not make or use insulin well. You may need to take pills or insulin to help control your diabetes. Type 2 diabetes generally develops among overweight people.

• Gestational diabetes:

In this type of diabetes, your body can not use glucose or blood sugar the way it should. Too much sugar stays in your blood. Some women get this kind of diabetes when they are pregnant. Most of the time, it goes away after the baby is born. But even if it goes away, these women and their children have a greater chance of getting diabetes later in life.

How To Take Care of Your Diabetes?

Every case or stage of diabetes is important. Sometimes people ignore the facts and don't take seriously when symptoms shows. It is worth noting that diabetes has no cure but you can take steps to manage your diabetes for whole life.

• Diabetes can cause heart disease, stroke, kidney disease, eye problems, dental disease, nerve damage, foot problems etc.

• A healthy diet, physical activity, and blood glucose testing are the basic tools for managing type 2 diabetes.

• Manage your weight is crucial to control your diabetes. Overweight can cause problems. Control your diet and avoid food which causes fat build up.

• Exercise regularly is good for your health. it helps to control your weight, helps to improve your cardiovascular health. Do moderate exercises regularly.

• Eat a balanced healthy diet is important. Include fruits, fresh vegetables and avoid oily junk foods.

• Limit processed food which includes higher salt, fat and kilojoules. 

• Quit smoking and limit your alcohol intake. Too much alcohol can result weight gain. Smoking is injurious to health and 

• Control your blood pressure. Do exercises regularly. Yoga is also a best way to get good fitness. Stress is a common reason for blood pressure problem. Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.

• See your doctor for regular check up. Diabetes has no cure and you should see your doctor for regular checkup. It will ensure that your health is on a good track.

• Ask for help if you feel down. A mental health counselor, support group, member of the friend, or family member who will listen to your concerns may help you feel better.

These easy tips helps you to manage your diabetes properly and throughout your life. As diabetes has no cure it becomes important to see your doctor regularly and make a plan to fight it. Do exercises regularly and make a healthy diet plan, remove fatty food, include fresh vegetables and fruit. Weight control is another key to manage diabetes. 

Resources:

1. https://www.diabetesresearch.org/what-is-diabetes?
2. http://www.aafp.org/afp/2003/1101/p1775.html
3 https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes