Diabetes is one of the most common widespread chronic health conditions worldwide. In Diabetes, body is unable to regulate blood glucose level either because insulin is lacking or due to body’s inability to respond correctly to available insulin. Proper diet and exercise regime are two very crucial things in managing Diabetes. Diabetics are well aware of what steps they need to do to control their blood glucose. So I thought I should write on the things that need to be avoided in Diabetes, surely to maintain the healthy blood glucose levels.
Here are Top 5 Things to avoid for Diabetes:
1. Avoid Simple Sugars and high glycemic index (GI) foods.
Simple sugars like fructose or glucose cause rapid increase in the blood glucose levels and thus are not the good food choices for Diabetics. Simple sugars are natural components of many fruit juices. They are added to sugary punches, sugary deserts and sweetened soft drinks. Avoid these foods and beverages. Substitute them with water, skimmed milk, vegetables juices and foods without added sugar such as those containing sugar substitute.
Foods that break down quickly are given high values – they raise blood glucose quickly, and are said to have a high glycemic index. Avoid eating white rice, potatoes, carrots, bananas, white flour items.
2. Avoid high Fat foods
Diabetics should avoid saturated and trans fats which are found in whole fat dairy products, sauces containing cream, red meat, poultry skin, cakes and cookies, french fries etc. Healthier options could be low fat cheese, low fat milk, fish, nuts, eggs white. According to American Diabetes Association, diabetics are at high risk of heart disease or stroke. Therefore controlling fat intake is as important as managing carbohydrates. Choose food items that are rich sources of unsaturated fats. Olive oil, sunflower oil, peanut oil, canola oil are good options for cooking. Use low fat cooking methods, such as sautéing, baking, broiling, grilling or boiling instead of frying. Intake of ½ litre of oil per person per month is recommended.
3. Avoid skipping any meals.
Even distribution of food helps to prevent highs and lows in blood glucose levels. Do not fast or feast. Eating smaller meals throughout the day that include variety of nutrient rich foods like whole grains (wheat, brown rice, jowar, nachni, bajra, oats), fruits, vegetables, low fat dairy products, protein foods like fish, eggs white, legumes and other pulses will help your energy going and metabolism on track. Make sure that you have three proper meals and light snacks in between.
4. Avoid sedentary lifestyle
Sedentary lifestyle is one of the major risk factors for Type 2 Diabetes. So you need exercise regularly. Exercise plays a major role in lowering blood glucose and improving other health measures too. People with Type 2 Diabetes who are overweight or at an ideal weight, both can benefit from exercise. As it naturally lowers the blood glucose levels, improves insulin resistance and heart health in most of the cases. A total time of about 30-45 minutes a day, at least 5 days a week is recommended for most diabetics. Maintaining ideal body weight is a key to success.
5. Avoid missing medications or regular check up.
Do not miss any medications or insulin doses and take them at the same time every day. Regular consumption of medications helps to maintain normal blood glucose which can prevent you from potential diabetic complications like neuropathy, retinopathy, nephropathy, cardiovascular disease and stroke. Irregular intake of medications can lead to hypoglycaemia or hyperglycaemia. Check your blood glucose levels at regular intervals and even after the consumption of sugary foods. Consult your doctor if the levels are out of range to adjust the dose of insulin or medications. Never commit a mistake to change the dose regime without consulting your doctor. Kidney function, liver function, lipid levels, urine for ketones should be checked as required. Get your eyes, teeth, feet checked from a specialist at regular intervals, at least annually.