10 great eating habits that help control diabetes (Diabetes)

When the doctor tells you that you have diabetes, some people think that their life is over and they will never be able to eat anything they like. No rice, no sweets, no nuts... the list is long. But is that really the case? Not at all. The most important thing is to be a little more careful about what we eat and make smart choices. It is even better to cook at home than to eat out, because then we know what and how much we are eating. Let's see how to prepare a delicious meal while controlling blood sugar levels.

1. Go for Whole Grains

This is the most important change. Make it a habit to add "whole grains" to your diet. Simply put, choose whole grains that have not been removed from their natural state, such as white rice or brown rice. Instead of white rice, choose whole grain breads, such as whole wheat bread and whole grain breads . Oats and barley are also two great foods that fall into this category. They are high in fiber. Therefore, when you eat these, your blood sugar levels will not spike immediately.

2. Fill your stomach with fiber-rich foods.

Try to add at least 8 grams of fiber to your main meal. This is especially important when eating a diet high in carbohydrates. Fiber is like a sponge. It slows down the absorption of sugar, keeps you feeling full longer, and is also very good for heart health. We also need to remember that people with diabetes are at higher risk of heart disease. So what are these fiber-rich foods?

3. Reduce carbohydrates and add good oils.

Although everyone is afraid of the word "oil," there are also "good" oils that are good for your body. These are called "monounsaturated fats." These can help control your blood sugar levels. The best examples are avocados, cashews, peanuts, olive oil, and canola oil . But remember, these are high in calories. So it's important to eat in moderation . Add a slice of avocado or a handful of cashews to your salad. It's better to use olive oil or canola oil instead of coconut oil for cooking.

4. Choose foods that don't spike your sugar levels.

There are some foods that don't cause a sudden spike in blood sugar. By adding these to your plate, you can help balance the impact on blood sugar levels that carbohydrates (like rice) can have on your blood sugar. Good choices include:

• Lean meat
• Skinless chicken
• Fish
• Avocado
• Types of lettuce
• Eggs
• Cheese (to taste)

5. Reduce Saturated Fat

Reduce the use of unhealthy saturated fat , that is, animal fat, as much as possible. For example, it is very important to make a broth with water instead of condensed coconut milk, remove the fatty parts of the meat and cook it, and limit the use of butter and ghee. Instead, focus on plant-based proteins . Add things like lentils, chickpeas, green beans, and soy to your diet regularly.

6. Read the description on the packet (Check the Label)

Make it a habit to read the label of any packaged food you buy from the store.Details about calories, carbohydrates, fiber, and fat are listed. The most important thing is to look at the "serving size" on the label, which means "the amount suitable for one person." Sometimes, the numbers show the number of calories in a serving, not the number of calories in the package itself. Knowing this information can be a big help in controlling your blood sugar.

7. Make vegetable oil your friend

As mentioned above, make canola oil and olive oil your main cooking oils. Both are high in healthy monounsaturated fats. Canola oil in particular is high in heart-healthy omega-3 fatty acids .

8. Make eating salad easy

If you feel "too lazy to make a salad", here's an easy way. Chop things like spinach, lettuce, cucumber, and tomato, put them in an airtight container, and store them in the fridge. But without adding the dressing (sauce) . Then you can use this salad mixture for several days. A few minutes before eating, take the required amount, add a little lime juice, a little pepper powder, and a drop of olive oil, and mix.

9. Fruit salad for dessert

If you're craving a sweet treat after a meal, make a beautiful fruit salad instead of a sugary dessert. Chop up a few colorful fruits of your choice and add a little lime juice to it. The vitamin C in lime juice will help prevent the fruit from turning brown and enhance its flavor.

10. Think twice about what you drink.

We are careful about what we eat, but we forget about what we drink. Sugary drinks, packaged fruit drinks, and alcohol contain a lot of hidden sugar and calories. These are a big obstacle to controlling your blood sugar levels.

The best drink is pure water. If you don't like that, try drinking something like fizzy water, unsweetened tea, coffee , Belimal, or Ranawara.

Add these habits to your life little by little. It's hard to change everything at once. But with a little effort, this will become a part of your lifestyle. If you have any doubts about anything, always ask your doctor for advice.

Take-Home Message

• To live a healthy life with diabetes , it is essential to be smart about food choices.
• Instead of refined foods like white rice and white bread, choose whole grains like brown rice with bran and wholemeal bread.
• Include fiber-rich foods like vegetables, fruits , and nuts in your diet regularly. It helps with blood sugar control and heart health.
• Reduce saturated fats and eat more monounsaturated fats like avocado, cashews, and olive oil.
• Avoid sugary drinks and alcohol completely. Instead, choose beverages like water and unsweetened tea.
• If you have any concerns about your diet , never hesitate to discuss it with your doctor .

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