HAS DIABETES? THESE TIPS WOULD HELP!

HAS DIABETES? THESE TIPS WOULD HELP!



  1. Eat a well balanced and healthy diet – limit the intake of fat in your diet especially saturated and trans fats. Eat more fruits and vegetables and high fiber foods. Cut down your salt intake. So, consult a nutritionist for your diet plan.

  2. Eat starches such as those present in wheat, jowar, bajra, ragi etc. instead of sugars like sucrose, glucose and fructose present in table sugar, honey, fruit juice etc.

  3. Use whole pulses like chana, rajma, soyabean instead of split pulses, or their dals.

  4. Roasted kale–chane (whole Bengal gram) can be taken in between the meals.

  5. Soyabean or gram flour can be incorporated into the atta and chapattis made out of it, thus increasing the protein and fiber content of the foods.

  6. Green leafy vegetables and all types of raw vegetables like cucumber, carrot, cauliflower, cabbage, lettuce, onion and tomato can be eaten in plenty to fill the stomach.

  7. Use cooking methods that uses minimum amounts of fat like boiling, steaming, broiling, and grilling. Using a non stick pan reduces the fat consumption.

  8. Eat fiber rich foods like cereals, pulses, all kinds of green leafy vegetables, fruits like apple, orange, papaya etc.

  9. Use artificial sweeteners if you have a ‘sweet tooth’.

  10. Methi seeds are beneficial. About 20-25g of methi seeds can be soaked in water or powdered form can be mixed in a drink of buttermilk or water and other food preparations as you like.

  11. Karela juice, jamun fruit can also be taken.

  12. Restrict takeaway and processed foods – convenience foods are rich in calories, “bad fats” and salt. Therefore these should be avoided.

  13. Read and educate yourself on various aspects of diabetes.

  14. Avoid stress, enjoy good music, meditate and have positive attitude towards life.

  15. Manage your weight - Excess body fat, particularly if stored around the abdomen, can increase the body’s resistance to the hormone insulin. Therefore, increasing glucose levels in the blood. Attaining ideal body weight can help a lot in managing diabetes.

  16. Regular physical activity for the diabetic should be encouraged and incorporated into his daily routine. Regular controlled exercise helps to increase glucose utilization. It helps attain ideal body weight by burning calories. It also builds stamina and provides a sense of well being.

  17. Aerobic exercise for atleast 20 – 30 minutes daily for four or more times a week is recommended.