If you have
diabetes , you probably know how important it is to control your blood sugar levels. Some days it can feel a little difficult. But with small changes, you can get big results. When you control your blood sugar, you can avoid serious conditions like vision loss and kidney disease. Not only that, you can also reduce the risks of heart disease and
stroke . You will also start to feel better and more energetic. Medications help balance your blood sugar. But the food you eat and how active you are
also have a big impact on this. Let's see how these things can help you control your blood sugar beautifully.
How to control blood sugar through food and drink?
Eating is very important for someone with diabetes. Let's see how to do it properly.
Develop a habit of eating at regular times.
Think about it, if you eat a lot at one time, your blood sugar levels can suddenly go up. Similarly, if you don't eat enough, especially if you eat too few carbohydrates (carbs), your blood sugar levels can suddenly go down. This is more likely to affect people who take certain diabetes medications.
Therefore, it is a good idea to make a habit of eating your main meals at the same time every day. Talk to your doctor about this and come up with a meal plan that suits you. Then, stick to it.
Be aware of the Glycemic Index (GI) of foods.
Simply put,
the Glycemic Index (GI) is a measure of how quickly our blood sugar levels rise after we eat a food. Foods with a high GI value cause blood sugar levels to rise quickly. Let's take a look at what these are.
| High-GI Foods - Reduce as much as possible | Low-GI Foods - Eat More of Them |
|---|
| White bread, white rice | Red rice with bran, sorghum, oats |
| Processed foods - biscuits, cakes | Grains like lentils, chickpeas, and green beans |
| Potatoes, sweet potatoes (when taken in excess) | Many fruits (bananas, mangoes in moderation) |
| Sugary drinks, sweet drinks | Low-starch vegetables (spinach, carrots, beans, lettuce, tomatoes) |
If you eat a high-GI food, pair it with a low-GI food (e.g., a vegetable salad). This can help control the sudden spike in blood sugar levels.
Eat foods rich in fiber.
Fiber, or as we call it, is not digested by our body, so it does not directly affect blood sugar levels. If you can add about
25-30 grams of fiber to your diet per day, it will help control blood sugar. Oats, legumes, vegetables, and fruits are rich in these. But don't start eating a lot all at once. Get used to it little by little. Also, don't forget
to drink plenty of water , otherwise constipation may occur.
Keep a bottle of water nearby.
Dehydration is also a cause of blood sugar imbalance. The best thing to drink when you are thirsty is water. Get into the habit of drinking water instead of sweet drinks and fruit drinks. If you don't like the taste of water, you can drink unsweetened tea.
Measure food portions (Portion Control)
It's very important to be mindful of the amount of food you eat. Use measuring cups at home. There are simple ways to visualize the amount of food.
- A piece of meat/fish: The size of your palm. (Large size)
- A cup of rice/salad/curry: The size of your clenched fist. (A very small amount)
Once you get used to controlling your food intake in this way, it becomes much easier to control your blood sugar.
Exercise is a great medicine for controlling blood sugar!
When you exercise, your body becomes more sensitive to insulin. This means that your body's ability to use the sugar in your blood increases. This is a big help in keeping your blood sugar stable.
Make exercise a part of your daily routine.
After getting your doctor's approval, start doing aerobic exercise, such as walking, dancing, swimming, or cycling.
30 minutes a day, 5 days a week, is ideal. But even just 5-10 minutes is a great start. Your exercise should be moderately intense. That means you can talk while you're exercising, but you shouldn't feel too tired to sing.
Include muscle-strengthening exercises.
If you can, do
resistance training , which means lifting weights and using elastic bands, at least two days a week. These will strengthen your muscles. This is very important because most of the glucose in our blood is stored in our muscles. Exercises that you can do at home like pushups and squats are also very good.
A little walk after dinner.
One of the best ways to prevent a sudden spike in blood sugar after a meal is to
take a short 10-15 minute walk . Instead of sitting in front of the TV after a meal, take a short walk around the house. This will direct the blood flow to the muscles instead of the stomach. This will help the sugar absorption process more efficiently.
Listen to your body.
Exercise can have an impact on your blood sugar for up to 24-48 hours after you exercise. Therefore, it's a good idea to check your blood sugar levels after a workout. This will help you decide what type of exercise and time of day is best for you.
Very important: If you are an insulin user, be sure to carry glucose tablets or something to eat (e.g. a toffee) with you when exercising, as exercise can cause your blood sugar to drop unexpectedly.
While you're at it, celebrate the small victories you make. Changing your lifestyle isn't easy, so be proud of your efforts. Over time, you'll see the benefits of these good habits for your overall health.
Take-Home Message
- Make it a habit to eat your main meals at the same time every day. Avoid eating too much at one meal.
- Instead of foods that quickly increase blood sugar levels (high-GI) like white bread, white rice, and sugar, choose foods that contain bran (low-GI) like rice, lentils, vegetables, and beans.
- Drink plenty of water throughout the day. Avoid sugary drinks completely.
- Get at least 30 minutes of exercise, such as walking , most days of the week. A 10-15 minute walk after meals is also beneficial.
- Before starting any new diet or exercise program, be sure to talk to your doctor.
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