NEWSPAPER

 5 Foods from your Kitchen To Avoid High Sugar

‘Your diet is a bank account. Good food choices are good investments.’ – Bethenny Frankel

It’s a fact that type 1 and type 2 diabetes are manageable with a healthy diet on regular basis. Choosing healthy food rich in vitamins, minerals, fibers, and antioxidants with the right amount of nutrients shall help in long-term diabetes management.

Regular consumption of the following five foods shall prevent your sugar spike!

1. Fish

Majority of the fish (Mackerel (Bangda), Lobo Rohita (Rohu) or Bombay duck (Bombil) contain optimum amounts of omega-3 fatty acids (polyunsaturated fatty acids). Diet rich in omega-3 fatty acids may decrease your insulin resistance thereby reducing the risk of obesity and type-2 diabetes. The standards of Medical Care in Diabetes (2017) by the American Diabetes Association recommend eating fish twice per week.

2. Eggs

Eggs are a good source of protein, potassium, omega-3 fatty acids, and nutrients (lutein and choline). Egg yolk contains biotin which helps in increasing insulin production.

3. Spinach

Apart from being low in carbohydrates, this leafy vegetable is rich in vitamin A, K, folate, phosphorus, potassium, and zinc. It has a low glycemic index (GI). The American Diabetes Association has recommended the consumption of spinach for individuals suffering from Type-1 diabetes and Type-2 diabetes.

4. Fruits

Whole fruits like apples, grapes, bananas, oranges, etc. are a good source of fibers and antioxidants. Most fruits have a low glycemic index (GI) therefore their regular consumption decrease the risk of diabetes. Scientific studies suggest avoiding the consumption of fruit juice as fruit juice increases the risk of diabetes.

5. Apple cider vinegar

Drinking 2 tablespoons of apple cider vinegar mixed in a glass of water before bedtime can improve insulin sensitivity, weight loss, and cold. It is highly recommended to avoid the concentrated form which may cause stomach irritations.

How to Control Your Diabetes?

Your lifestyle plays a crucial role in controlling your diabetes. Following are the quick tips to manage your diabetes.

1. Exercise

Regular exercise can increase your insulin sensitivity and help your muscles in absorbing glucose, thereby reducing blood glucose levels. Apart from exercise, swimming and yoga also help you with diabetes. However, it is advisable to discuss with your doctor the duration and type of exercise.

2. Food

Eating food rich in fibers, proteins, polyunsaturated fatty acids, vitamins, and minerals can help you in controlling diabetes. Food having a low glycemic index (GI) should be preferred over food containing carbohydrates and sugar. Oatmeal, fruits, and barely are a few of them which can be consumed by diabetics.

3. Stress

Stress alone does not cause diabetes but it can definitely worsen the condition. Every type of stress like mental, physical, work, or emotional stress affects diabetes. Research has found out that in type 2 diabetics, it generally leads to an increase in blood glucose level, whereas varied response was observed in type 1 diabetics.

4. Sleep

A less than normal sleep can lead to high blood glucose levels and vice versa, an alteration in your blood glucose levels can affect your sleep as well. Less sleep would lead to tiredness thereby resulting in overconsumption of food which can ultimately increase your blood glucose level that further disrupts your sleep by making you feel too warm or causing frequent urination.

5. Alcohol

While hitting for your favorite alcoholic drinks you should be aware of the certain facts

• It may lead to elevate or drop your blood glucose level.
• Drinking in moderation helps, as some beverages may contain high calories.
• Never drink on an empty stomach.
• Avoid consuming sugar-sweetened soft drinks with alcohol.

A sedentary lifestyle can hit us with lifestyle diseases. The way we live our lives has a direct effect on our health. Irregular diet, lack of physical activity, and sedentary living style may cause obesity, hypertension, and high cholesterol which increase the chances of diseases like Heart ailments and Diabetes.

Here are some tricks to stay away from these diseases-

1. Eat healthily:

We all consume regular meals yet do not have the same health. This is because we eat inadequately nutritious food. Our meal must contain the right amount of fruits, green vegetables, nuts, and cereals.

2. Reconsider traveling and transportation options:

Innovate traveling to works place. Choosing a cycle over a vehicle is the best alternative.

3. Reorganize office sitting:

Continuously sitting and working for hours can be tiresome. Therefore, walk and talk if company rules allow or stand while eating your meal.

4. Hydrate yourself:

Water increases satiety. It helps to boost your metabolic rate and lose weight. Also, drinking water in short intervals is important. Consumption of cold water is better than warm water because the body consumes extra calories to heat the water to body temperature.

5. Power yoga:

Practicing yoga provides both mental and physical benefits and it brings to body and mind together. This powerful exercise incorporates breathing exercise, meditation, and posture that are designed to reduce stress and encourage relaxation.

Various tips on dieting have evolved over the years to help people reduce weight and manage their health. One of the most celebrated and scientifically proven diets is the keto diet. The Keto diet is widely practiced for its effectiveness in weight reduction. A keto diet is low in carbohydrates, moderate in proteins, and high in fats. Research states that the keto diet not only helps you lose weight but also reduces the risk of heart diseases.

Benefits of Keto Diet:

• Promotes weight loss
• Reduces risk associated with heart diseases
• Maintain muscles
• Regulate blood glucose levels

How does the Keto diet work?

• Keto diet promotes fat intake because of which the body enters a metabolic state called Ketosis. In ketosis, body starts converting fats into ketone molecules that provide energy for the brain.
• Keto diet results are seen after few days or weeks when the body and brain efficiently burn fat and ketones for obtaining energy instead of carbohydrates.

Food to consume in Keto Diet:
Low-carbohydrate vegetables- Tomato, pepper, onion, and various green leafy vegetables.

Tips for effective results:

Fat-containing fish- Salmon, tuna, trout, and mackerel.

Meat- Red meat, chicken, turkey, steak, and ham.

Dairy Products- Unprocessed cheese (cheddar, cream, or mozzarella), butter, and cream.

Nuts- Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds.

Oils- Coconut oil, extra virgin olive oil, and avocado oil.

Eggs- Pastured/whole eggs.

Condiments- Pepper, herbs, and spices.

Stick to a high-fat diet and limit low-carbohydrate foods.

Include eggs, fish, meat, nuts, butter, healthy oils, avocados, and lots of low-carbohydrate vegetables in your meal with regular exercise to obtain expected results.