Nowadays, Diabetes is becoming a major concern among people due to their daily life routines and dietary plans. Nutrition plays a crucial role in blood sugar control and due to the lack of nutritional care, people are then forced to rely on medicines. If we follow a proper diet and maintain a healthy nutrition plan then it will not only help in controlling our blood sugar level but also overall metabolism of our body.
Today, we will be covering the key ingredients affecting blood sugar metabolism, best foods to control diabetes, foods which should be avoided or limited, and also some nutritional strategies which you can follow for maintaining blood sugar metabolism. Let`s cover each segment one by one:-
Key ingredients affecting Blood sugar level
1.Carbohydrates / carbs :- it is a very sensitive ingredient which affects the blood sugar levels in a direct manner. If we won`t control carbohydrate levels then it can increase blood sugar levels rapidly.
2. Role of Proteins:- it plays an important role in regulating blood sugar level and insulin hormone.
3. Some Vitamins :- vitamins like vitamin-C and vitamin- E are very supportive in insulin function.
4. Some Minerals:- Some important minerals like Magnesium, chromium and zinc also play an important role in insulin function
Along with these ingredients, some fats and fibres are also important in blood sugar metabolism.
Best foods which are effective in blood sugar control
1. Leafy green non starchy vegetables:- some vegetables like Spinach, kale, broccoli are very good vegetables for controlling blood sugar level.
2. Oily or fatty fish:- Fishes like Salmon are rich in Omega 3 fatty acids which are great for balancing blood sugar levels. If you are a non vegetarian then you should definitely include these fish in your diet.
3. Dry fruits:- some dry fruits like almond and chia seeds are considered very efficient players in controlling diabetes.
4. Some legumes:– legumes like chickpeas, beans and peanuts are very good for diabetes as they have the ability to lower the risk of type 2 diabetes. These legumes also play a very important role in controlling blood pressure.
5. Natural leaves:– the leaves of some plants like neem and moringa are also very beneficial in diabetic situations. You can consume them by making their powder and mixing them in water.
6. Some Berries:- berries like blueberries, strawberries and raspberries are considered as diabetes super food. They play a very nice role in controlling diabetes.
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Foods to limit or must avoid
1. Foods rich in carbohydrates:- As i mentioned earlier that carbohydrates affect blood sugar metabolism directly so can play a role of furious villain in the game of diabetes.
2. Foods rich in sugar:- As sugar is directly involved in diabetes so you must avoid sweet food materials. Try jaggery instead of sugar and use no sugar tablets in your beverages.
3. Foods rich in Sodium:- processed food and meats can affect your kidneys as they are high in salt and it can result in rise of blood pressure.
4. Alcoholic Drinks:- Though everyone understands that alcohol affects every disease so it is a very basic knowledge that you must avoid alcohol whether you are healthy or unhealthy.
5. Fatty Rich Foods:- Fat affects the blood sugar metabolism so you should either consume it in a very low amount or you should avoid it until and unless your blood sugar is in a good position.
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Some Effective strategies to control blood sugar level
1. Regular Exercise:- try to workout regularly either it is walking or running or yoga. Don`t sit or sleep too much. Keep yourself healthy.
2. Managing stress:- Stress can be a perfect villain when it comes to diseases. The diseases like low and high blood pressure along with diabetes will not go away if you have stress even when you are following a proper dietary plan.
3. Taking Enough sleep:- Sleep plays a very important role in providing stability to metabolisms which are going in the body. If you are following everything in a good manner and not taking enough sleep then it will equally affect your blood sugar metabolism.
4. Avoiding junk foods or unhygienic foods:- If you are consuming junk foods then it will not only affect your blood sugar level but also your overall metabolism of the body because junk foods are unhygienic and contain unsaturated fats so please try to eat healthy.
Conclusion:-
Diabetes is a normal metabolic disorder but it can be lethal if you don’t follow a healthy diet and proper daily routine. Take regular exercise, manage stress, avoid junk foods and unhygienic eating materials. By doing so, you can control your diabetes without the use of medicines. This is a well researched article but if you want some more professional and practical advice then kindly visit a good healthcare professional or consult with a good doctor.
