Diabetes is a medical condition that is caused due to insufficient production and secretion of insulin in the body. It is a progressive disorder and a rapidly growing health challenge usually associated with increased costs to the family, and healthcare system.
 
India is often referred to as the ‘Diabetes Capital of the World’, as it accounts for 17 % of the total number of diabetes patients in the world. It is a lifestyle condition that has increased alarmingly among the younger generation, too.

Right Food Choices

Thankfully, proper diet can play a major role in preventing and managing diabetes. Exercising the right food choices will go a long way in maintaining your blood sugar at healthy levels. When you control your blood sugar, you lower your chance of associated health problems from diabetes, such as vision loss and heart problems.
 
Figuring out the best foods to eat when you have diabetes doesn’t have to be tough. The sugar in your blood comes from certain foods called carbohydrates, or “carbs.” Foods that are high in carbs include candy and sweets, sodas, breads, tortillas, and white rice. The more carbs you eat, the higher your blood sugar level will be. Eating certain foods and limiting others can help people with diabetes manage their blood sugar levels.
 

Foods To Avoid

• Both sugary and starchy carbohydrates can raise blood sugar levels.
• Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar
• Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks
• White rice, tortillas, breads and pasta – especially those made with white flour

 
According to the American Diabetes Association’s Nutrition Consensus Report in 2019, there are several healthy eating diets you can follow to manage diabetes, including Mediterranean, low-carb, DASH, paleo, and vegetarian diet. Basically, a diet rich in vegetables, fruits, and healthy proteins are known to have significant health benefits.
 
However, it’s important to determine the right ratio of macronutrients and the best eating plans. Your diet should ideally include whole, minimally processed foods, with fiber-rich fruits and vegetables, complex carbohydrates in moderation, lean protein, and healthy fats, and limits added sugars and refined grains. Avoid trans fats and have fewer processed foods. Also, foods and beverages that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar.
 
However, it’s important to determine the right ratio of macronutrients and the best eating plans. Your diet should ideally include whole, minimally processed foods, with fiber-rich fruits and vegetables, complex carbohydrates in moderation, lean protein, and healthy fats, and limits added sugars and refined grains. Avoid trans fats and have fewer processed foods. Also, foods and beverages that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar.
 
Where diabetes diet management is concerned, Glycemic indiex can be an effective tool for maintaining blood sugar levels. It’s used to measure how much certain foods increase blood sugar levels and categorizes them as high, low, or medium GI food based on their glycemic index. You can use this tool to measure the glycemic index of foods and eat accordingly. Have foods with a low or medium glycemic index whenever possible, and limit your intake of foods that have a high glycemic index.

Count Your Carbs

Counting your carbs is another popular method of measuring what goes inside your system. Your carb intake strongly influences your blood sugar levels. Your body breaks down the carbs you eat into glucose, which then raises your blood sugar levels. As such, reducing your carb intake can aid blood sugar regulation.
 
When you eat too many carbs your blood glucose levels can rise. That’s why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need. Many studies show that eating a low carb diet helps reduce blood sugar levels and prevent blood sugar spikes.
 
It’s not just counting carbs, but even the food portions and timings matter. One has to eat the right amount of food every day so that you get the right amount of carbs in each meal. You need to have regular, balanced meals to avoid high or low blood sugar levels. Eating about the same amount of carbs at each meal can be helpful.

Conclusion

Diabetes is an escalating health problem in India that is rising due to sedentary lifestyle habits. A healthy and well balanced diet is the pillar of a successful diabetes management plan. Other pillars include better stress management, exercising regularly, and taking any medications as prescribed. Sticking to a diabetes diet isn’t as tricky as you fear; you can still enjoy your food while managing this disease. Do not let diabetes prevent you from enjoying your best life!