Simple and important health tips for Diabetes Patients
Cook with olive oil instead of butter or vegetable oil. Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey. Instead of frying, choose to grill, broil, bake, or stir-fry.
Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication
You must avoid sugar at all costs: The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.
Fire foods have a high GI, and are low in fiber and protein. They include “white foods” (white rice, white pasta, white bread, potatoes, and most baked goods), sweets, chips, and many processed foods. They should be limited in your diet.
Water foods are free foods—meaning you can eat as many as you like. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods).
Exercise can improve your circulation, especially in your arms and legs, where people with diabetes can have problems “If you use insulin, exercise after eating, not before. Test your blood sugar before, during and after exercising. Don’t exercise when your blood sugar is more than 240.”
Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include “white food” replacements such as brown rice, whole-wheat bread, and whole-wheat pasta.
Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes.
Reduce how much soft drinks, soda and juice you drink
Don’t skip breakfast: Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
Eat regular small meals: up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
