Our eating habits have a significant impact on our overall health. When we don’t eat properly and maintain a healthy diet, we see the effects on our physical health and general well-being. It is crucial to maintain blood sugar levels. For example, eating food high in potassium can increase heart-related concerns and risks in people who suffer from diabetes. Eating fibre-rich foods can help keep blood sugar and body weight under control. Now, let’s know about some of the nutrients that diabetic patients should include in their diets.
– Fibre: It regulates blood glucose levels and slows down the process of sugar absorption in the body. The water-insoluble fibre found in whole grains and nuts stimulate digestion and give a feeling of fullness.
– Chromium: The mineral chromium is essential for improving insulin action and maintaining normal glucose metabolism. Green beans, barley, broccoli, almonds and oats are good sources of chromium.
– Vitamin D: In addition to playing an important role in the immune system and bone health, vitamin D also plays a role in glucose metabolism and insulin sensitivity. So to keep diabetes in check, you can get Vitamin D by exposing yourself to sunlight on a regular basis. Apart from this, fatty fish and eggs are also sources of Vitamin D.
– Magnesium: It plays an important role in insulin sensitivity and metabolism. Studies show that people with diabetes often suffer from low magnesium levels. Magnesium is found in green leafy vegetables, nuts, seeds and whole grains.
– Potassium: It is essential for maintaining fluid balance and normalising nerve signals, and also plays an important role in controlling blood pressure, which is vital for diabetics who are at risk of hypertension. Potassium can be found in bananas, oranges, potatoes, tomatoes and spinach.
– Zinc: It plays an important role in controlling blood sugar levels. It should be consumed in proper quantities. It is found in legumes, meat, seeds and nuts.
Apart from the ones mentioned above, antioxidants are also essential for diabetes. They combat the oxidative stress that causes a variety of complications in diabetes. Strawberries, blackberries, spinach, carrots and citrus fruits are some sources of antioxidants.
Some general tips to maintain blood sugar levels:
1. Follow a religious foot care routine to avoid infections
2. Avoid processed foods and sugary drinks
3. Follow a balanced diet
4. Drink lots of water throughout the day
5. Check blood glucose levels regularly, so you can make changes in your diet, exercise and medication accordingly
6. Always keep your body active through activities like swimming, walking or cycling
Diabetes can be troublesome, but following the points mentioned here can definitely help in controlling it.
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