Take control of diabetes with these healthy habits


Fruits and veggies

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A diagnosis of diabetes doesn’t mean a life of starving yourself. The healthy way to go is smaller quantities at regular intervals to ensure the stability of your basal metabolic rate and glucose levels. And bonus: Your appetite will be satiated around the clock.

Read on for some easy tips to keep you happy and healthy.


Timing your meals

A number of people tend to skip breakfast due to lack of time or sheer reluctance early in the morning. But according to researchers, eating a healthy breakfast on a daily basis can help lower your chances of metabolic diseases such as diabetes and obesity. The reason: People who skip breakfast feel the urge to make up for the loss by overeating later during the day — usually on burgers, fries and other calorie-laden finger food. It is essential for diabetics to keep some fresh fruits, homemade salad or sandwiches handy while traveling. Carrying around a glucose meter us also a good idea so you can keep tabs on your blood sugar levels.


Balance is the word

Instead of counting those calories all the time, diabetics need to focus on consumption of a balanced diet on a regular basis, in which the three macronutrients, namely carbohydrates, proteins and fats are present in the correct proportion. Apart from this:

  • 5 to 6 servings of fresh fruits and assorted vegetables in your diet is an absolute necessity for prolonged wellness due to their rich vitamin and antioxidant content.
  • Foods that are overloaded with sugar or fats must either be avoided completely or be consumed sparingly.
  • Replacing cheese, cream and syrups in desserts with skim milk and fresh fruits is also a good idea


Cutting out sodium

Diabetics are often under the impression that steering clear of excessive sugar or fatty foods will do the trick. However, this is only a part of the story. Limiting your sodium intake is one of the first preventive measures to implement for diabetics, in order to keep hypertension at bay. Uncontrolled blood pressure is a silent killer and leads to severe kidney damage besides increased susceptibility to strokes and heart attacks. Some tips to try:

  • Avoid salty snacks and packaged products
  • Limit your use of pickles and ketchups
  • Canned vegetables and tinned meats also contain too much sodium and are best avoided


Small steps toward success

An easy way to help your health is to limit how often you dine out and order in. You’re better of with simple homemade dishes.

  • Regarding your choice of cereals, make sure you stick to whole grains, such as brown rice, wheat and oatmeal.
  • Be very generous with those veggies. Enjoy them raw, steamed, grilled or sautéed with a drizzle of olive oil and some fresh herbs such as rosemary, thyme or basil.
  • Invest in lots of plant proteins, such as tofu, beans and nuts.
  • Trade those deep-fried meats and bacon with lean poultry, baked fish and poached eggs.
  • Stay away from food containing trans fat and choose those rich in omega-3 such as tuna and salmon.
  • Switch to light salad dressings and dips from butter and mayonnaise.
  • Replace whole milk and ice cream with skim milk, cottage cheese and low-fat yogurt.


Blending taste with health

Diabetes does not mean you can’t enjoy delicious food. Try some of these yummy, diabetic-friendly dishes to spice up your meal plan. For instance, you can use fresh crabmeat, snow peas and asparagus to prepare a lip-smacking delicacy. Simply boil the peas, add the meat along with some chopped celery and bell peppers, and squeeze some lemon juice along with a sauce of your choice. Smear this generously on whole-wheat muffin halves and bake for three to five minutes.