New Delhi: A lot of people think that a simple portion of dal and rice is healthy, but it is mainly made up of carbs! Thinking it healthy, they eat these amounts and then complain about high sugar levels or a fatty belly.
The main agenda is to have a balanced diet that has protein as your top priority, low GI carbs especially for diabetic people, lots of vegetables and good fats.
White sugar, brown sugar, cane sugar, beet sugar – these are all types of sucrose. Sucrose is a disaccharide, meaning it is made of two simple sugars: glucose and fructose. It is found in nature, but is also produced commercially from sugarcane or sugar beet. Sugar occurs naturally in all fruits and vegetables; However, it is the added sugars that are of concern. High intake of added sugar is linked to an increased risk of obesity, type 2 diabetes, heart disease and some types of cancer. So how can we control our sugar intake?
What is diabetes?
There are three main types of diabetes: type 1, type 2 and gestational diabetes. Type 1 diabetes occurs when your body does not produce insulin.
Type 2 diabetes occurs when your body doesn’t produce enough insulin or the insulin it does produce doesn’t work properly.
Gestational diabetes is a type of diabetes that can occur during pregnancy.
If you have diabetes, your body cannot break down sugar properly, and this causes your blood sugar level to become very high. Over time, if blood sugar levels are not controlled, they can lead to serious health problems such as heart disease, stroke, kidney disease, blindness and amputations.
The good news is that there are some things you can do to control your blood sugar levels. Eating healthy, getting regular exercise, and taking medications (if prescribed by your doctor) can all help keep your blood sugar levels under control.
What are the symptoms of Diabetes?
There are a few different symptoms of diabetes. they include:
- extreme thirst
- frequent urination
- weight loss
- increased appetite
- fatigue
- blurred vision
If you have any of these symptoms, it is important to see your doctor straight away. They can run some tests and tell for sure whether you have diabetes or not.
What are three ways to control sugar level while eating?
If you are worried about your sugar level, here are three ways by which you can control it while eating.
Watch your portion sizes. When it comes to sweet foods, it’s important to be aware of how much you’re eating. Be mindful of your portion sizes and try to limit yourself to a small amount.
Choose natural sugars over processed ones. When given the choice, choose foods that contain natural sugars rather than processed ones. In this way, you can help control your sugar intake and avoid spikes in your levels.
Avoid sugary drinks. Drinks like soda and juice can contain high amounts of sugar, so it’s best to avoid them if possible. To help keep your sugar levels in check, drink water or unsweetened tea instead.
It’s all about physical activity, it doesn’t mean you have to spend 2-3 hours a day in the gym. Just take a 20-minute walk before bedtime to balance the sugar level a bit. Also after a walk, you will get at least 8 to 10 hours of sleep which automatically puts your body into a state of fasting resulting in better insulin regulation + sugar control.
Include protein with every meal or snack. Protein helps slow down the absorption of carbohydrates, which can help prevent your blood sugar levels from rising too high after you eat. So be sure to include a source of protein at each meal or snack or a general rule of thumb is to consume a minimum of 0.8 grams of protein per kilogram of body weight.
By following these five tips, you can control your sugar levels while still enjoying the foods you love. Be sure to monitor your sugar intake, limit sugary beverages, and incorporate more healthy foods into your diet. By doing so, you will be on your way to better blood sugar control and a healthier lifestyle overall.