SMART FOOD CHOICES FOR BLOOD SUGAR CONTROL
Diabetes, a chronic health condition characterised by high blood sugar levels, requires an individual's attention, especially on their dietary habits due to the complexities of the disease. Additionally, with 77 million people above the age of 18 suffering from Type 2 Diabetes and nearly 25 million people at risk of diabetes, according to the World Health Organization, the need for smart food choices for controlling blood sugar levels has become more crucial.
India Today spoke with Dt Nivya Vikal, Consultant Dietitian-Nutritionist, Motherhood Hospitals, Noida to gain more insights.
Crafting a diet that manages blood sugar levels effectively requires an understanding of the relationship between food categories, their impact on glycaemic levels and overall nutritional value. Some of the factors you and your doctor need to consider while crafting your diet to manage blood sugar levels effectively include:
Family History: It's important to know about your family's history with diabetes to manage it well. Understanding your genetic makeup can give you clues about how your body works. By analysing your family history around diabetes and running some tests like HbA1c, doctors can create personalised diet and exercise plans that fit your genes and environment, leading to better results.
Carbohydrate Count: Another important aspect of managing blood sugar levels in your body is carbohydrate counting, which helps you understand your nutritional intake and how it is impacting your blood sugar levels. This method involves planning meals as per the carbohydrate count which will help them manage their blood sugar levels.
Monitoring carbohydrate intake is crucial for maintaining stable blood sugar levels during pregnancy, especially for women with gestational diabetes or those at risk. Additionally, it is important to focus on carbohydrates from sources such as fruits, vegetables, whole grains, legumes, and low-fat dairy to ensure that individuals consume nutrient-dense carbohydrates that contribute to their overall well-being.
Glycemic Choices: Glycemic Index is crucial in effectively managing blood sugar levels as it helps measure how rapidly a particular food item raises blood sugar levels. As food with a lower glycaemic index, including legumes, non-starchy vegetables, and whole grains, gradually releases glucose into the blood, it helps manage the glucose levels in the blood more effectively as they generally have a lower GI and are rich in fibre. Keeping an eye on foods high in glycaemic index during pregnancy is crucial for stabilising blood sugar levels and minimising the risk of complications like gestational diabetes.
Additionally, it is important to exercise caution with high glycaemic foods like refined grains, starchy vegetables, processed foods, sweets and fruits as they potentially lead to rapid digestion and increased blood sugar levels if not consumed moderately.
Portion Control: To manage the blood sugar spikes, portion control becomes essential, especially with higher-GI food. Individuals are recommended to include lean proteins, healthy fats, and low-GI carbohydrates for managing their blood sugar levels effectively and sustaining body energy. Apart from this, it is important to limit processed foods, which tend to have higher GIs and lower nutritional value.
Moreover, it is important to understand that a balanced meal plan also plays an essential role in effectively managing blood sugar levels for individuals with diabetes as it caters to the different needs of an individual according to their health goals and lifestyle factors.
Another primary factor which plays an important role in crafting a healthy diet for controlling blood sugar levels is shifting focus from reducing fat intake to the quality of fats consumed. It is recommended to opt for substitutions such as choosing olive oil or avocado instead of butter, incorporating nuts and seeds into snacks, and opting for fatty fish like salmon or mackerel as a protein source. Additionally, including foods rich in omega-3 fatty acids, such as flaxseeds, chia seeds, and fatty fish, improve the lipid profiles and contribute to overall better health outcomes.
Achieving optimal blood sugar control through smart food choices involves a comprehensive approach that requires an individual to include a healthy diet in their daily routine which involves balanced carbohydrates, proteins, mindful dairy selections, and by carefully reading food labels and making informed food choices. Consult your doctor and a nutritionist who can craft a personalised balanced meal for managing your blood sugar levels and improving your long-term lifestyle changes, which are key components of successful diabetes management.
2024-06-11T08:17:16Z dg43tfdfdgfd