If you are diabetic..know how to control your condition from your food

If you have diabetes, controlling your blood sugar levels is important to avoid further health complications, so eating the right kind of food can also help you manage your diabetes in the long term, and you can make simple dietary changes to achieve this, according to For the report published on the “Times of India” website.

Here are some simple diet tips that you can follow if you are a diabetic:

Do not pay attention to the so-called diabetic food

With the increasing number of people suffering from diabetes, the market is flooded with food options that label themselves as diabetic friendly, but there is no evidence that these foods have more health benefits than eating healthy food, they may contain as many calories as any canned food Another which may negatively affect blood sugar levels.

Control sugar levels in your food

Choose whole foods instead of supplements

There is no evidence that vitamin and mineral supplements can help you manage diabetes, so you shouldn’t start taking supplements on your own. It’s best to get essential nutrients from foods because supplements can affect your metabolism and make you sick. Diabetes is complicated.

vegetables and fruits

Eat more fruits and vegetables

We all know that fruits and vegetables are good for us, as fruits are a great snack option as they are rich in vitamins, minerals and fibre.

And if you are wondering about fruits with a high sugar content to avoid if you are diabetic, this is not true, fruits of all kinds are useful for everyone, even for diabetics, because they contain natural sugar that does not harm the body, and it is preferable to eat them correctly instead of juices, and eating small portions of fruit throughout the day is better than eating a large portion once a day.

healthy fats

Eat healthy fats

Fats are equally important for us to be healthy. They give us energy but different types of fats affect our health in different ways, so choose foods that contain healthy fats like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil.

Saturated fats can increase blood cholesterol levels and are found in red and processed meats, margarine, butter, cakes, pies, biscuits and pastries.

Salt damage

reduce salt

Eating too much salt can increase your risk of developing high blood pressure, which can increase your risk of heart disease and stroke, and when you have diabetes you are at greater risk of all of these conditions.

To reduce salt, don’t use packaged foods because they contain a lot of salt, and you can substitute salt with different herbs and spices to get that extra flavor to your food.

Red meat

Reduce your intake of red and processed meat

Reducing carbohydrates from your diet may require you to eat more meat to feel full, but red and processed meat can increase your risk of heart disease and cancer.

Replace processed meats with legumes, eggs, fish, poultry and unsalted nuts, all of which are high-fiber options and do not significantly affect blood glucose levels.

Fiber rich foods

fiber

Try to get at least 8 grams of fiber per serving, especially when you also eat foods rich in carbohydrates, as this will help you manage blood sugar levels, keep your heart healthy and keep you feeling full for longer.

The most notable examples of foods rich in fiber are peas, beans, oats, barley, apples, pears, berries and sweet potatoes.

Eat whole foods

Choose to eat 100 percent whole wheat flour and bread, use brown rice instead of white, and you can also include grains like oats and barley, as these options will keep you fuller for longer and won’t lead to an immediate spike in blood sugar.