Tips to control blood sugar levels

Posted on July 31, 2009. Filed under: Diabetes/diabetic recipe | Tags: , |

Diabetes is a condition that requires you to take special care of your diet. The quality and the quantity of the food you eat needs to be monitored carefully as minor changes in your meal habits can lead to either low blood sugar levels (hypoglycemia) or high blood sugar levels

Given below are some tips to help you control blood sugar levels and avoid any further complications.

    Have a balanced diet, which includes complex cereals, pulses, fruits and vegetables. In cereals whole wheat is better than rice because it contains an enzyme called Ascarbose , which allows carbohydrate to be absorbed slowly. Thus, the blood sugar does not rise rapidly.

      Have only one source of protein like dal, milk or curds in each meal. If you are used to having thick dal, try to dilute it, as that will cut down on the protein content drastically. Even the buttermilk you consume should be diluted with water to reduce the intake of concentrated protein in your diet.

        Consume plenty of fibre-rich foods such as whole cereals, pulses, raw vegetables and fruits. These help to lower blood sugar levels, as they have a low glycemic index and lead to a gradual increase in the blood sugar levels. On the other hand, restrict all fruit juices and fruits like mango, chickoo, custard apple, banana, as they have a high sugar content. Avoid starchy vegetables like potatoes, yam etc. as these tend to increase the blood sugar levels rapidly.

          Restrict the consumption of fat to 3 teaspoons per day. Avoid snacking on fried foods like samosas, wafers etc, as these are unhealthy. Have cereals, fruits and grilled, boiled or stir-fried dishes.

            Try and avoid processed and refined foods such as maida, noodles etc. as they have a high glycemic index and can escalate the blood sugar levels very rapidly. These foods have virtually no fibre and so are not very healthy. The biggest culprits are bakery products and savoury farsans.

              Avoid sugar, jaggery and honey. Also, avoid the consumption of sweets such as barfi, halwa, jams, jellies etc. Use artificial sweeteners instead, but again remember, moderation is the key. Consult your physician for the choice and the quantity of artificial sweeteners to be consumed.

                Avoid all nuts and dry fruits , as they are high in saturated fats and saturated fats gets converted to cholesterol in our body thus raising our blood sugar levels.

                  Try and avoid the consumption of carbonated beverages as these provide no real nutrients but only empty calories which means calories that can increase your weight.

                    Use artificial sweeteners in moderation. Consult your doctor for the choice and amount of sweeteners to be consumed.

                      If there is any change in your schedule , either in meal timings or of other activities, please consult your physician to adjust your medication to suit your new schedule.

                        Have an early dinner before retiring for the night and have a glass of low fat milk at least 1½ to 2 hours after dinner as this helps to prevent hypoglycemia (low blood sugar levels) during the night.

                          Try to eat in a calm atmosphere as stress or anxiety can impair the production of insulin.

                            Read the nutritional labels on food packages carefully for proper selection of foods, particularly those claiming to be low fat foods. Low fat products may actually contain more fat than you think.

                              Walk for 15 to 20 minutes after every meal as exercise utilizes the sugar present in blood and helps insulin work better. In case you do indulge in a favourite pastry, compensate for it by walking a little more.


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