Although diabetes cannot be completely cured, there are several lifestyle changes you can make to reduce its effects. Most people are of the opinion that choosing a healthy lifestyle means that they have to deprive themselves of all things good. This is not true. Diabetic patients do not have to give up on sweets completely as they can just opt for healthier food options. Here are some tips that can help reduce diabetes:
Slow release and high fiber carbohydrates
Blood sugar depends largely on carbohydrates, even more than proteins and fats. This does not mean that you have to avoid them entirely. The trick is to know the types of carbs you can eat. Ideally, it is best to keep in check carbohydrates such as snack foods, candy, soda, rice, pasta and white bread. Increase the quantity of high fiber carbohydrates or slow release carbohydrates in your diet. These carbs, keep your blood sugar in check, as it digests slowly, ensuring that the insulin produced by your body is also in control. It makes you feel full for longer durations and increases your energy reserve.
Choosing fats is crucial, as it can either be harmful or helpful in your diet. People who are diabetic are more prone to heart disease, so it is imperative to choose the right kind of fats. Few fats have health benefits while others are unhealthy. As most fats have high calories, you have to control the quantity you eat.
Healthy fats- Unsaturated fats are the healthiest. Some of them are derived from fish sources or plants. Among the main sources are avocados, nuts, canola oil and olive oil. Some of the best healthy fats are flax seeds, tuna and salmon.
Unhealthy fats- Among the ones that have adverse health effects are trans-fats and saturated fats.
Regular food intake
Another way to keep your diabetes in check is to eat regularly. The ability of your body to maintain weight and blood sugar levels depends on your meal schedule. Consistent meal sizes are what you should aim for. Try and eat six small meals in a day. These portions although small, have to be regular. Remember not to miss breakfast. The energy you get at the start of the day will maintain your blood sugar level. Also, remember to regulate your calorie intake. Try and maintain the same level of calories you eat everyday. Eating excess amounts of calories in one meal while skipping it altogether in the next will cause your blood sugar level to be irregular.