Sugar or diabetes has taken a stride and gained momentum these days. Dealing with sudden sugar spikes, feeling stressed out, fainting spells, neuropathies and other diabetes associated illnesses is hard to deal with – for whole of LIFE.
The daily dosage or say unit of Insulin intake may not completely help you maintain blood sugar levels?? Treat diabetes from the root a single pill or insulin units may not be able to maintain blood sugar moderations.
You might have heard a lot many tips on what to eat and what not to eat – foods to avoid and include – Low and High G.I foods, installment meals or dual meals – fiber and fruits – quiet confusing right??? Here is what you need to definitely understand from the roots to keep hypoglycemia and hyperglycemia into balance.
Control diabetes through Glycemic Index
Before learning what foods to include in a diabetic diet – let me first give you few details on G.I. (Glycemic Index) and its connection with foods….
Controlling food and diet is far different from abstaining from foods. Many people tend to ignore or delete carbohydrates completely from the diet list which is a serious NO. Your body needs carbohydrates to make systems work and carry on their routines. Here comes the play – taking carbohydrates that have low G.I. (Glycemic Index) where the carbohydrates digest and absorb slowly into the blood stream without giving you sugar high spikes. Taking high G.I. foods like refined and polished rice especially gets easily digested where the starches and sugars pounce into the blood stream associated with lack of adequate insulin secretion by your pancreas can still worsen the sugar spiking problem.
- Stop ignoring carbs and include good and slow digesting carbs.
- Include a bowl of parboiled or brown rice in to your plate – the low G.I. foods where the fibers and bran present in these rice digests at a very slower rate slowly converting starches into glucose releasing into the blood.
- Vegetables such as bottle gourd, bitter gourd, snake gourd, parwal, and other gourd family veggies are great insulin activators.
- Cleanse the blood off the toxins by having anti-oxidant rich fruits, veggies and leafy veggies.
- Herbs such as cinnamon, ginger, fenugreek helps control sugar into balance.
- Cook with coriander leaves in foods to help clean the blood.
- Astringent and bitter foods are diabetic friendly foods.
Reverse metabolic disorders
Now you have included low G.I. foods into your plate and that is not the end. Eat the right kind of food at right time and TIMES also matters. Wrong food habits more specifically irregular snacking, eating in installments all day long directly leads to release of excessive insulin levels. As every time you eat your body secretes more of glucose into the blood stream to counter the sugar levels your body also needs to produce more of insulin. If using insulin shots or pills, your body may not be able to saturate for the excessive glucose levels with installment eating all throughout the day leading to more pancreatic damage overtime.
- Type II diabetes, is generally caused due to the prolonged wrong eating habits especially in installments all thorughout the day.
- Eat two meals per day with timely healthy snacks in between at the same time every day. Light meals at 9:00 AM and medium sized meal between 12:00 to 1:00 PM.
- Stop skipping meals.
- Include more of buttermilks and coconut water.
Insulin deficiency or body’s resistance to produce insulin – whatever may be the case the altered sugar levels may affect your daily routine. Being overweight or obese is one of the main reasons where in your body cannot be able to produce adequate levels of insulin with increased BMI (Body Mass Index) rate.
Fruits the crucial part of your diet
Not all fruits are bad for diabetic people. It is a myth busted. Fruits are a good source of fibre, minerals and vitamins, falling in the healthy diabetic range to promote healthy functioning of pancreas, curb your hunger, overweight issues and over eating issues. Include more of WHOLE fresh veggies and fruits in your diet rather than juices where most of the fibre is strained out. Insulin spikes are normal with fruits but overtime they fade.
- Certain fruits like pomegranates, grapes, apples, Amla, berries and citrus fruits help secrete more of insulin. Fruits naturally fall into high G.I. range having them as a whole without peeling in moderation helps.
- If you are into juices – have 100% fruit juices without any added sugar.
- The healthy option is to mix the veggies along with fruit juices (without straining) helps you intake more of fiber and nutrients. Amla (Indian Gooseberry) + fruits, bitter gourd + fruits, bottle gourd + fruits.
- Fruits salad is a good source of flavorful and colorful variety of fruits into one cup can help give your body that punch of nutrients and fiber to help repair and normalize sugar levels.
Patients with diabetes are more prone to foot infections. To avoid ischemia, gangrene and other foot problems make sure you to dry your feet every time you wash them.
Yoga the new exercise to control sugar
Yoga helps improvise the insulin sensitivity and helps lower increased blood glucose levels to normal range. Yoga Asanas help body take and use in more Oxygen especially the forward bending Asanas stimulate the secretion of insulin in the body.
Pranayama (breathing exercises)
Walking or any form of regular exercise ranging from warm-up sessions to hard-core exercises is highly beneficial to keep the body systems alert and help body produce more of insulin.