Diabetes is a condition characterised by elevated blood sugar levels. It is currently one of the leading metabolic disorders around the world. If the findings of a latest study by the Lancet are to be believed, then type-2 diabetes is expected to rise by more than a fifth, from 406 million in 2018 to 511 million in 2030 globally. About 98 million Indians are likely to be diagnosed with diabetes by the year 2030. Diabetes could be managed by eating a healthy diet and leading healthy lifestyle. Trans-fats, processed and highly sugary foods are said to surge blood sugar levels, which is why diabetics are often told to avoid them. They are also told to be away from alcohol and give up smoking. If we get down to counting, there is a long list of dos and don’ts that diabetics must ensure to keep their blood sugar levels in check.
Here Are 5 Common Mistakes You Must Avoid Right Away:
1. Eating Refined Carbohydrates: It is time you rule out refined grains and products from your diet and eat more whole foods like whole grains, cereals, fruits etc. Refined grains are stripped of all their fibres and a lot of nutrients in the process of refining. Whole grains do not undergo such rigorous refining; hence, they are not washed off their minerals. Some whole grains you can try are brown rice, oatmeal, quinoa, millet, or amaranth. All these grains and millets are known to have good impact on your blood glucose levels.
2. Not Eating Whole Fruits: Supplement your diet with a whole lot of seasonal fruits and vegetables. They are rich with fibre that helps keep your blood sugar levels in check. If possible have more of whole fruits. Juicing fruits may make you lose out on essential fibres. The natural sugar content also becomes more concentrated when essential fibres are pulled out in process of juicing.
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3. Not Keeping Track Of Liquid Calories: It is not enough to keep a track on just the solid foods you are eating. You must also be mindful of your beverage consumption. Drinking aerated beverages, sodas and sugary iced-teas/coffee could prove detrimental to your blood sugar levels. These drinks are laden with a lot of sugar and calories which diabetics must avoid.
4. Not Eating Enough Fibre-Rich Foods: Make sure your diet is rich with ample fibre-rich foods. Fibre takes a significant amount to breakdown and digest. This enables gradual release of sugar in the bloodstream, which ensures stable blood sugar levels.
5. Check Label For Ingredients: When you pick up something from a supermarket, do not forget to check the label for all the ingredients. Look for products with hidden sugar in them. Tomato ketchup, sauces, dressings are sometimes packed with added sugar that may not be very advisable for diabetics.
If you are a diabetic and a particular change in your dietary habits helped you manage the condition better. Do write to us the comments section.