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Diabetes Diet: Effective Lifestyle Strategy for Diabetic Patients

Effective diet strategy comprising of foods low in glycemic index coupled with regular excercise and optimum management of stress can help in treatment of diabetes. This article provides life style tips to control blood sugar levels in diabetic patients and also provides suggestions for foods to be included and excluded in the diet

Diabetes Mellitus is a chronic disorder that is characterized by - elevated levels of blood sugar and excretion of glucose in the urine. Diet and Excercise play a pivotal role in controlling diabetes. Here are some essential tips to regulate blood sugar levels and prevent progression of the dreaded endocrinal disorder.

Diabetes Diet: Low Glycemic Index Foods

Dietary modifications drastically help keep the blood glucose level in check and put a stop to spiking or acute fluctuations in the quantity. The primary advice is to consume foods that have a low Glycemic index. These foods do not raise the serum sugar level radically. Opt for foods that are low in glycemic index and do away with all those foods that have a high Glycemic index. Some of the foods that should be included in a diabetes diet are,

  • Kidney beans, Lentils and Lima beans
  • Soy, Bran and Oats
  • Fruits like Apples, Cherries, Apricots, Peach and Prunes are considered beneficial. 
  • Soy milk and skimmed milk are better alternatives compared to other diary products.
  • Celery, Brussels sprouts, Broccoli, Aubergines, Parsley and Asparagus should form a part of the diet
  • Cabbage, Cucmber, Cauliflower, Spinach and Tomatoes should be used liberally.

These foods have low Glycemic indices and supply plenty of dietary fiber, that greatly improves glucose tolerance and enhances Insulin sensitivity.

Diet and Lifestyle Tips for Diabetes: Effective Strategy for Diabetic Patients

Consuming foods low in glycemic index is the first step. In addition there are a host of other foods and lifestyle tips that need to be avoided as a part of the strategy to control diabetes,

  • The consumption of saturated fats and trans fats should be minimal 
  • Eliminate all processed foods, canned and tinned foods, muffins, biscuits, aerated beverages, carbonated drinks, wafers and fries from the diet.
  • Never ever eat a heavy meal. consume about 6 to 8 small-portioned meals through the day. Consuming a heavy meal makes the blood glucose level spike.
  • Do not stay hungry for too long. Hunger triggers a hypoglycemic attack, whence, the sugar level drops significantly, resulting in dizziness.
  • Eat a snack every 3 -4 hours. Select fresh fruits, salads, soup or whole wheat bread / oats as a snack option. They supply dietary fiber which increases satiety, helps improve glucose tolerance, does not provide too many calories and helps in weight loss.
  • Diabetics are prone to hypoglycemic episodes (when the glucose level drops suddenly), so, it is wise to carry a sweet / candy / biscuit in case of an emergency.

Weight reduction is the fundamental part of a diabetic diet program. Obesity is one of the chief reasons for the occurrence of insulin resistance, and in most cases, achieving an ideal body mass index and appropriate body weight is linked to the re-establishment of normal blood sugar level.

Control Diabetes Naturally: Excercise as Effective Strategy for Diabetic Patients

Moderate amount of exercise, everyday, about 20 minutes of brisk walking and stretching, is very important to bring about weight reduction and blood sugar control.

The exercise program should be based on the individual’s suitability, condition, medical history and appeal and ought to focus on improving cardiovascular health.

Diabetes Control Strategy: Stress and Diabetes

Another important sphere to tackle is stress and physical and psychological strain. Optimum stress management is very important to have a normal blood sugar profile. Stress is a huge causative and triggering factor for diabetes and managing stress well has enormous health benefits.

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