Diabetes, a lifestyle disease characterized by high blood sugar has spread like wildfire through global populations in recent times. A recent survey revealed almost 630 million people to be affected globally by diabetes mellitus: a number which is of epic proportions considering that it resembles 9 percent of global population.
These in fact a represent only the adult population, and does not take into account diabetes case observed in infants, and other unreported cases. Known to cause severe implications including multiple organ failures, including eyes, kidneys, nerves and the whole human circulatory system, diabetes is responsible for about 1.5 million reported death cases each year.
Being diagnosed with such a lifestyle disease, there is no cure, except management procedures for containing it. As evident from its type, diabetes management requires a change in lifestyle, in some cases a drastic one. In fact, the most stressed area in a doctor’s prescription is the diet: a stringent yet balanced diet for diabetes patients is the biggest shot at containing it.
A recommender diet for diabetes patients can be described as:
- High Fiber, Slow Release Carbohydrates:
Though the carbohydrates have a greater impact on blood sugar levels, it is also the class of food which provide with most energy, even more than fats or proteins. You cannot avoid them even if you want; but what you can do is choosing your carbohydrates in a smart way.
High fiber carbohydrates which release slowly like brown rice, whole wheat pasta, rolled oats, leafy green veggies, low sugar bran flakes, and others like cauliflower mash, yams and sweet potatoes keep your already soaring blood sugar levels at normal (these are slow releasing carbohydrates). Easily digestible carbs like white rice, regular pasta, corn, instant oatmeal and white potatoes break down easily and contribute a lot in increasing blood sugar levels.
- Be Smart With your Dietary Fats:
The fats though are a source of high calories, are immensely required by our body for completion of our diet. However, limit your fat intake as per the recommended diet for diabetes (which you need to make); unsaturated fats from fish and plant sources (nuts, olive oil, avocados) and saturated fats found in dairy products, edible oils and oils from fish sources (like salmon) are beneficial for sustaining a healthy life. However, saturated fats found in fast foods like pizzas act as guided missile for any person suffering from diabetes.
- Choose your Sweets in a Justified Fashion:
No person can ever deny the tingling of taste buds in anticipation of sweets in his/her mouth. However, a diet for diabetes patients recommends enjoying your dessert within the limit (surveys have shown western people tend to take sweets more than required). You can also cut out your carb based diet if you want to take more of your favorite dessert.
A masterstroke in terms of food mixing can be done, by combining low fat foods with dessert; since fats slow down the process of digestion, it is effective in control of blood sugar levels.
- Cut Down on Alcoholic Beverages:
The alcohols contain a hidden proportion of carbohydrates, which are frequently underestimated; Cocktails and drinks containing soda can contain even more sugars than normal wine or beer. A diet for diabetes patients recommends only 2 drinks per day for men and 1 drink per day for women, and that too with meals.
- Keep Track Record of Your Own Diet:
Maintaining a diary of sorts to keep a track of your daily diet can bring down blood sugar levels to normal; a study published that people who kept a food diary shed twice as much weight compared to those who didn’t.
Apart from the abiding by a recommended diet for diabetes, some simple practices like taking meals on time, diversifying your snacks with nuts and seeds, reduction of soft drinks like coke on occasions, and checking the ingredients before reaching out for ready to eat foods can check the intake of carbohydrates and sugars. You should be also check for alternatives like frozen bananas (blended) instead of ice creams for quenching your thirst for dessert. Overall, become a detective in your own right when it comes to choosing the diet you want to follow.