Diabetes management: a guide to healthy foods

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According to estimates by the International Diabetes Federation, there were approximately 65 million people with diabetes in India in 2013. Diabetes is the health condition in which blood sugar levels are higher than normal. Blood sugar is also known as blood glucose; It is a crucial source of energy for the body. Insulin is a hormone that helps the body use glucose. If the body produces insufficient insulin or does not respond to insulin, glucose accumulates in the blood and diabetes occurs. The body naturally produces blood sugar from the food we eat and stores in the body. Diabetes can be successfully controlled by combining a well planned diet and medications. Use websites that provide free nutritional databases and food labels to search for nutritional information about foods. A healthy and balanced diet is essential for diabetes control. The foods you eat affect blood sugar, body weight and heart health. The three main groups of foods that provide calories are carbohydrates, proteins and fats.

Among food groups, carbohydrates have the maximum effect on blood sugar levels. After meals, the increase in your blood sugar level is determined by the amount of carbohydrates in food. Nutrition facts help you identify foods that contain carbohydrates and control portion sizes. Examples of carbohydrate-rich foods are rice, bread, roti, naan, cereals, pasta, grains, starchy vegetables (potatoes), dried beans, lentils, milk, yogurt, fruits, juices, soda and desserts. Protein is an essential part of your diet, but it provides calories. Excessive consumption may result in weight gain and increased fat intake. Lean meats, low-fat or fat-free dairy and plant-based proteins are good options. Foods that are high in fat are also high in calories; That can lead to weight gain. Minimizing saturated and trans fats can reduce the risk of heart disease and improve weight control. Reliable online nutrition databases also provide the fat content of food.

Weight loss can also help reduce blood sugar levels. Regular exercise and calorie control can help with weight loss. Use free calorie counters to plan your meals. The practical calorie counting applications on mobile phones help you stay on track when eating out. Work with a dietitian to create personalized meal plans that fit your dose and schedule of insulin or medications. A dietitian who understands ethnic diets can work with you to establish effective meal plans.

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