Valuable Tips to Control Diabetes in Today's Lifestyle

Posted by Divya on June 27th, 2018

India is currently considered the diabetes capital of the world. According to the latest report published by WHO, India has the highest number of diabetic patients closely followed by China, America, Indonesia, and Japan. In 2000, 31.7 million people were suffering from Diabetes Mellitus in India. This figure is expected to rise to 79.4 million by 2030.

Diabetes Mellitus is a medical condition when a person produces very less insulin from the β cells of islets of Langerhans in the pancreas. Dietitians for diabetes management suggest junk food, lack of exercise and lifestyle changes are the primary factors which give rise to diabetes. Diabetes management is vital because uncontrolled blood sugar may give rise to serious health condition like heart attack, stroke, kidney ailment and vision impairment. Here are a few valuable tips to keep your blood sugar under control in today’s lifestyle.

• Choosing Low Glycemic Index Food

Glycemic index is the measure of the blood sugar level increase which a type of food would have after its intake. Food having a low glycemic index (value below 55) would not raise your fasting blood sugar considerably. This type of diet includes fish, lean meat, non-starchy vegetables, leafy greens, seeds, and nuts.

• Opt for Complex Carbohydrates Instead of Simple Carbohydrates

There are two types of carbohydrates- simple and complex which can alter your blood sugar level considerably. Simple carbohydrates are made up of only one kind of sugar which breaks down quickly and raises your blood sugar level rapidly. White bread, candies, and pasta are made up of simple carbohydrates.

Complex carbohydrates, on the other hand, are made up of three or more types of sugar which are linked together. Your body takes a longer time to break these down and release glucose into your bloodstream. Complex carbohydrates are ideal for diabetes patients as they gradually raise your blood sugar level. Diabetes dietitians advocate the inclusion of multigrain oats, brown rice, yams, sweet potatoes and whole wheat bread in your regular diet.

• Spend Half an Hour in Daily Exercise

Diabetes dietitians recommend spending half an hour in your daily routine doing exercise. You do not have to apply for the community gym membership or get a personal trainer for the daily activity. Regular walking, jogging, swimming, running or cycling is enough to keep your blood sugar under control. It also keeps the heart diseases at bay, and you can shed some extra pounds in this way. Just keep in mind, you should sweat and breathe harder after the 30 minutes workout session.

• Manage Your Stress

It is a well-established fact that your blood sugar level shoots whenever you are anxious or undergo stress. Though we know that stress is an inevitable part of your daily life now, you can manage it effectively by practicing deep breathing, meditation, and yoga.

So, these were a few lifestyle changes which the top dietitians advise to keep your diabetes under control. Whenever we talk of renowned dietitians, Tapasya Mundhra’s name comes inevitably in our list. She is the best dietitian for diabetes and has a complete solution for all your diet-related issues. She can develop unique diet plans which you follow without any hindrance to your daily routine.