16/03/2022
7 notes for people with diabetes
1. Don't skip meals to reduce calories
Do not skip meals to reduce calorie absorption because skipping meals often leads to snacking and overeating at the next meal. Therefore, you should maintain the frequency and timing of meals. If you are not hungry at dinner, you can reduce your portion size or eat some fruit to prevent cravings at night. Remember that skipping meals not only leads to low blood sugar, but can also cause serious discomfort such as dizziness, increased heart rate, and cold sweats.
2. Eat a lot of fiber
Starting your day with a large serving of fiber will not only keep you full for longer, but will also prevent you from snacking during the day. A high-fiber breakfast can include oatmeal, whole grain bread, fruits and vegetables that help stabilize blood sugar.
3. Stay away from sugary drinks
You need to be careful to reduce the amount of soda, juice and other soft drinks, and quench your thirst with water. The high sugar content in sodas and fruit juices can cause hyperglycemia, leading to increased thirst, frequent urination and high calories, leading to weight gain. Also, it's important to stay hydrated during the day by increasing fluids such as coconut water, barley water, buttermilk or water, and not drinking carbonated beverages or sodas.
4. Choose natural sugar
Instead of artificial sugars, use natural sugars that are nutritious and rich in fiber. Fruit sugar and fiber are better than regular sugar, which can lead to high blood sugar due to being high in refined sugar and high in calories. However, natural sugars such as fruit and dates are less likely to cause sugar cravings, because sugar from fruit is absorbed more slowly into the bloodstream and, therefore, keeps blood sugar stable for longer. Furthermore, they are naturally digested more slowly and enter the bloodstream more regularly.
5. Limit the use of foods containing oil, butter, and buffalo milk
Foods containing oils, butter, and plain butter should be avoided because fat can raise blood sugar.
6. Limit alcohol use
Drinking a lot of alcohol can decrease the body's sensitivity to insulin, thereby increasing blood sugar. Drinking alcohol regularly can cause weight gain and, therefore, increase the risk of uncontrolled diabetes. Therefore, people with diabetes need to limit alcohol intake, should only drink a maximum of one cup (30ml) per day, drinking too much alcohol can cause blood sugar to rise or fall.
7. Exercise regularly
Even simple activities like gardening, climbing stairs, or going for a 20-minute walk can boost metabolism and burn calories. So you need to maintain regular exercise.
