According to a report by WHO (World Health Organisation), chronic diseases like cholesterol, diabetes, asthma and high blood pressure are the leading cause death and disability. The report also suggests a significant rise in chronic diseases over the next 25 years.
Diabetes is divided into two categories – type 1 and type 2 diabetes. Researchers believe that the primary causes for type 1 diabetes are genetic and environmental factors. While type 2 diabetes is the more common form of diabetes caused by several factors, including lifestyle, diet and genes.
While type 1 diabetes is hereditary, type 2 diabetes can be managed by maintaining a healthy diet. And here are five simple dietary habits that can help you keep your sugar level in check with ease.
1. Don’t skip meals
Skipping a meal isn’t an uncommon practice, but it can have serious repercussions for your health if you are a diabetic. Maintaining your sugar level is vital for managing diabetes. Missing meals puts you at risk of developing low blood sugar level which can have a negative effect on your health. Low glucose level can lead to headaches, dizziness, sweating, fatigue, and increase the risk of developing gallstones.
2. Eat at regular intervals
A large meal can cause a significant increase in blood sugar level in your body. Smaller meals at regular intervals will not only help in preventing high blood sugar level but also low blood sugar level. Small snacks such as high fibre cookies, dairy products (yoghurt and buttermilk) and fruits are a suitable option.
3. Use the right cooking oil
The cooking oil you use on a day-to-day basis can play a significant role in managing your sugar level. A good cooking oil aids in managing blood sugar level, improves insulin sensitivity, helps in managing blood pressure and its host of other health benefits makes it the perfect choice for the entire family.
4. Consume a high fibre diet
When fibre is digested, your body handles it differently compared to carbohydrates. Soluble fibre, such as pectin and gum found inside the plant cells, dissolves in water to form a gel-like paste which softens stool and helps slow the movement of the digested material through the digestive tract.
Soluble fibre in oat bran, legumes (dried beans, peas and lentils), and pectin (fruits and root vegetables) is considered especially helpful for people with either form of diabetes. Soluble fibre may help control blood sugar by delaying gastric (stomach) emptying and stopping the entry of glucose into the bloodstream.
5. Cut refined carbs in your diet
There are two general classes of Carbs–refined and unrefined. Refined carbs (white bread, white flour and pasta) are essentially refined sugars which are quickly turned into glucose in your system. On the other hand, unrefined carbs present in grains, beans, fruits and many vegetables helps to slow down your body’s absorption of carbs, therefore slowing the process of turning carbs into glucose.
Managing diabetes might seem like a difficult task, but few simple lifestyle decisions can help you in taking care of your health without consuming too much time and energy. Start eating right to live a healthier life!
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