The old adage, ‘prevention is better than cure’, perfectly applies to diabetes, as this disease is very difficult to control. This article tells you how to prevent it by making simple dietary changes.
Diabetes has manifested itself into one of the most dreaded diseases. Owing to the modern lifestyle, increasing number of people all over the world are falling prey to this disease. Life is not at all easy for diabetics, due to several dietary and lifestyle restrictions imposed on them. Those who already have this disease may find it difficult to get rid of it completely. However, those who are still healthy can indeed take preventive measures to avoid this disease. Simple dietary changes can help you to protect yourself against this disease.
Choosing a Diet
When we talk about how to prevent diabetes through dietary changes, we are not always talking about foods to avoid with the condition. Since, you are still healthy, you need not switch to a diabetic diet immediately. Preventive dietary changes allow you to choose your food wisely. Remember, the word ‘diet’ is not only related with the food item, but is also concerned with its quantity.
Simply knowing what to eat is not sufficient; you should also know, when and how much to eat. Balancing these three aspects of diet is very much important. Most people have a vague idea regarding what is on a diabetic food list. For instance, it is a common knowledge that people with diabetes should keep away from sugary foods. However, cutting sugar completely may not be advisable for healthy individuals. Eating everything in moderation is the golden rule for those who wish to avoid it. Given below are some tips to make some smart changes to your diet.
» Substitute Food Items
Start by making simple substitutions in your daily diet for example, plain water for aerated drinks or soda. Similarly, instead of having a bowl of ice cream, you can go for a bowl of frozen fruit. Try having a piece of your favorite cheese instead of a cake. Substituting a piece of fruit for every piece of pie you eat will also help to keep your sugar level within a normal range.
» Incorporate Foods that Lower Sugar Levels
Incorporate food items that help to control, or even reduce sugar levels in the body. Virgin coconut oil, spices such as cinnamon, cilantro, ginger, cayenne, and turmeric are some good foods for the same. Herbs like holy basil also help in lowering sugar levels. Vitamin D rich foods or supplements should also become a part of your daily diet.
» Choose Complex Carbs over Simple Carbs
Complex carbs are also called slow release carbs as they take time to digest. As a result, they also keep you full for a longer time. Examples of complex carbs include whole grain brown rice, millet, quinoa, steel cut, rolled oats, etc. Simple carbs are easily digested by the body, and get converted into sugar quickly. Refined foods, white flour, rice are examples of simple carbs. Unfortunately, some of the most nutritious food items such as fruits, and vegetables rich in fiber also happen to be simple carbohydrates. Hence, you cannot completely cut simple carbs from your diet. However, you can certainly keep away from processed, refined foods by following a low carb diet.
» Switch to Healthy Eating Habits
Most of us do not realize, how many unhealthy eating practices we unknowingly adopt. Skipping breakfast, indulging in food one day and starving the other, are some of the unhealthy eating habits of today’s generation. It is important to have breakfast everyday, since it is your major source of energy for the rest of the day. If you must, skip dinner instead of breakfast. Spread out your diet throughout the day in three meals and three snacks. This will keep you from becoming overtly hungry, thereby reducing the possibility of overeating. Eat at roughly the same time everyday, so that your body adjusts itself to the routine. Similarly, keep your calorie intake uniform throughout the week.
These simple dietary changes could indeed be your way to a healthy, diabetes-free life. However, it is equally important to exercise to stay fit and healthy.