Getting diagnosed as a s diabetic might be a heartbreaking experience for everyone. Along with the never-to-be-missed medications, one has to be very careful about the food intake. On top of that, they will have to strike off their favorite delicacies from their list. The frustration grows when you can’t decide what to eat and how much.
Here are some tips they could follow to plan their new lifestyle without any hassle.
1. be mindful of where you stand
All diabetic patients are not the same. The severity of your condition depends on your blood sugar levels. You should know what your sugar level indicates. Sometimes, the doctor might say that a change in diet and exercise is enough to control your diabetes. Whereas in some cases, medication is necessary. Knowing the normal range of blood sugar values is very important. Also, be familiar with terms like HbA1c, PPBS, and FBS. These are all the terms you will see in your test result reports.
Never self-diagnose. consult a physician if the change in blood sugar you noticed is after a routine health check-up or routine blood test.
2. regular checking
Once you have found out that your blood sugar level is high, doing regular blood tests becomes mandatory. A Glucometer is a device that helps to test your blood sugar level in the comfort of your home. This becomes helpful when you must check your blood sugar levels multiple times daily. Your doctor will prescribe the tests and timings depending on your condition. Be very keen on following those instructions.
3. MEDICATIONS
If your doctor has prescribed oral meds or injections for your diabetes, stick to it. Never fail to take your medications, no matter what. These medications help you control your blood sugar level and prevent complications such as heart disease, stroke, kidney failure, etc. But taking medications doesn’t mean you are free to eat whatever you like. A well-planned diet is necessary, along with medications.
4. choose your carbs wisely
We know that carbs and sugars are enemies of diabetes. Carbs are our prime source of energy so, we cannot avoid it. Diabetic patients should add some amount of carbs to their daily diet. But they should be careful while choosing it. Complex carbohydrates are the healthier version of carbs. Whole grains( quinoa, barley, wheat), nuts, vegetables( beans, peas, cauliflower, broccoli, etc), fruits (apple, banana), berries, etc are good options for carbs for those having high blood sugar. At the same time, they should avoid simple carbohydrates (sugar, white bread, fruit juice, processed food items, etc).
5. fats & oils
Fats are an integral part of our diet. As carbohydrates, fats also have a healthy and a non-healthy version. In diabetes, it is necessary to choose the right fats. Otherwise, it adversely affects heart health and creates problems like dyslipidemia, CHD, stroke, etc.
Saturated fats like high-fat dairy, lard, butter, sausage, ground beef, palm, and coconut oil, and foods that contain trans fats ( processed foods (cake, cookies, chips, muffins), fast foods like french fries, margarine, etc) should be avoided.
Instead, you should add PUFA(polyunsaturated fatty acid) and MUFA ( monounsaturated fatty acid )to your diet.
PUFA- Salmon, sardine, mackerel, tuna, walnuts, eggs, flaxseed, chia seed, canola oil, etc.
MUFA- Nuts(cashews, almonds, peanuts), avocado, olive oil, safflower oil, peanut oil, etc.
One thing to remember while adding fats to your diet – MODERATION IS THE KEY
6. fiber is your friend
Adding fibrous foods to your diet is not only good for your gut health but also best to keep your blood sugar under control. Fiber decreases the speed by which the blood glucose level rises after a meal. It also helps to reduce the absorption of cholesterol which in turn helps heart health. Fiber makes you feel full and satiated with a small portion size. That is a piece of good news for people who are trying to lose weight.
Some of the fibrous foods you can add to your diet are peas, broccoli, lentils, barley, oatmeal, berries, banana, pear, avocado, inner stem & flower of banana, etc.
7. don’t skip protein
Protein is essential for various functions in our body. It starts from a DNA replication to massive muscle building. It is a main ingredient for many hormones and enzymes. Protein is also a source of energy. While choosing protein, one has to check the amount of fat and carbohydrate that food contains. If it is high, you should strike it from your list.
Here are some low-fat, low-carbohydrate protein options: beans, peas, eggs, skinless chicken, skinless turkey, non-fat milk & cottage cheese, fish ( mackerel, sardine, tuna, tilapia, catfish, etc.), shellfish ( crab, shrimp, oyster, etc.).
15-20% of your daily caloric intake should come from proteins.
8. hydrate, hydrate, hydrate!
Dehydration is prevalent in diabetic patients. Polyuria, one of the symptoms of diabetes, is the main reason for dehydration. Here, the body is trying to eliminate the excess glucose in the blood through urine. So, to make up for the loss of water in your body, it is necessary to hydrate yourself. Drinking adequate amount of water, have been found to lower blood pressure and glucose levels. A daily intake of 1.6 L of water for women and 2 L for men is recommended.
Fluid intake does not necessarily have to be plain water alone. Add tender coconut water, sugar-free lemonade, buttermilk, herbal teas, etc. to your diet. The water of one coconut a day is desirable.
9. keep moving
Exercise is one of the management techniques for diabetes. One of the causes of type 2 diabetes is a sedentary lifestyle. So, if you continue the habit of sitting around even after getting diagnosed, it will worsen the situation. Most of the time, diabetes is associated with overweight or obesity. Keeping your weight under control is very beneficial in managing diabetes. Even if you are of healthy weight, physical activity is mandatory. The best way is to walk.
10. de-stress..
Stress has been a cause and an aggregator of many lifestyle disorders like diabetes. Stress physiologically increases blood sugar levels to produce more energy. However, chronic stress can lead to diabetes. De-stressing yourself is very significant in controlling your blood sugar levels. Getting diagnosed with diabetes can also be stressful. That might be due to the compromises one has to make after the diagnosis.
There are many ways to deal with stress like taking up a hobby, yoga, breathing exercises, counseling sessions, etc.
for more reading:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9561544/
Remember, “Mental health is as important as physical health”.
Diabetes might be a condition that does not have a perfect cure. But, following some simple steps dedicatedly might make your life with diabetes much smoother. These steps can also be followed by those who have predisposing factors of type-2 diabetes such as familial history, obesity, etc.
Check out my blog on the cheapest yet nutritious foods diabetes can enjoy:https://thewellnessmedicine.com/10-cheap-and-healthy-foods-diabetics-can-enjoy/