If you want to keep diabetes / sugar under control, improve these eating habits today
Controlling sugar levels in the body is important for individuals with conditions like diabetes or those who want to maintain a healthy lifestyle. Here are some general tips for managing and controlling sugar levels:
1. Monitor Your Carbohydrate Intake:
Carbohydrates, especially those that are quickly digested and converted into sugar, can cause a spike in blood sugar levels. Pay attention to the types and amounts of carbohydrates you consume, and consider consulting with a healthcare professional or a registered dietitian to determine an appropriate carbohydrate intake for your specific needs.
2. Choose Low Glycemic Index Foods:
The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a low GI are digested and absorbed more slowly, causing a slower and more gradual increase in blood sugar levels. Opt for whole grains, legumes, non-starchy vegetables, and fruits with a lower GI.
3. Portion Control:
Keep an eye on portion sizes to avoid consuming excessive amounts of sugar and carbohydrates. Be mindful of the total amount of food you eat, and consider using smaller plates or bowls to help control portion sizes.
4. Regular Physical Activity:
Engaging in regular physical activity, such as aerobic exercises, can help improve insulin sensitivity and assist in maintaining balanced blood sugar levels. Consult with your healthcare provider to determine the appropriate level and intensity of exercise for your health condition.
5. Include Fiber-Rich Foods: Fiber helps slow down the absorption of sugar into the bloodstream, promoting more stable blood sugar levels. Include plenty of fiber-rich foods in your diet, such as whole grains, legumes, fruits, vegetables, and nuts.
6. Avoid Sugary Beverages: Sugary drinks like sodas, fruit juices, and sweetened beverages can cause a rapid increase in blood sugar levels. Opt for water, herbal tea, or unsweetened beverages instead.
7. Eat Regular Meals: Maintaining regular meal timings can help regulate blood sugar levels. Avoid skipping meals or going for long periods without eating, as this can lead to unstable blood sugar levels.
8. Monitor Your Blood Sugar Levels: If you have diabetes or suspect you may have blood sugar issues, regularly monitor your blood sugar levels as recommended by your healthcare provider. This can help you understand how your body responds to different foods and lifestyle choices.
Eat yogurt daily: Yogurt is considered a probiotic food. Yogurt is very beneficial for health. According to Ayurveda, you should not consume curd every day, as consuming too much of it can lead to weight gain, impaired metabolism and inflammation.
Heavy Dinner: There are many people who have their dinner very late. This has a very bad effect on your digestive system. Health experts say that there should be at least 2 to 3 hours gap between dinner and sleep. Having a heavy dinner at night increases the load on the liver and also slows down the metabolism. Due to which you may face many problems.
Overeating: There are many people who put too much food on their plate, after which they have to overeat to finish that food. Let’s say, when you eat more than you want, you face obesity, cholesterol and digestive problems.
Eating even when not hungry: If you eat without paying attention to your body’s cues, you may face many problems. Many times when people are under stress, they start eating a lot despite not feeling hungry. Health experts say, do not try to forcefully eat when you are not hungry.
Remember, it’s essential to work closely with a healthcare professional, such as a doctor or registered dietitian, to create an individualized plan for controlling sugar levels based on your specific health condition, lifestyle, and needs. They can provide personalized guidance and support to help you manage your sugar levels effectively.