Have you or someone close to you recently been diagnosed with diabetes? Your doctor may have advised you to lose some weight and make some lifestyle changes to help control your blood sugar levels. It's not as easy as you might think. It's not something you can do with a few weeks of fad diets. But research has shown that a combination of exercise, portion control, and a healthy, balanced diet can help you reach your goals and keep the weight off. So let's take a look at some of the things you should and shouldn't do to help you get started on this journey.
Choose an eating pattern that works for you and that you can maintain.
If you have Type 2 Diabetes, you need to be especially concerned about insulin resistance. Simply put, this is when our bodies are unable to properly use the hormone insulin, which is needed to break down glucose, the sugar in our blood, for energy.
According to medical experts, it's important to lose between 5% and 10% of your total body weight. "When you lose weight, your insulin resistance can actually decrease. This can help to improve or even reverse type 2 diabetes," they point out.
But to lose weight and keep it off, you need to find an eating plan that works for you.
"The best diet is the one you can stick to."
So if you're thinking about switching to a diabetes-friendly diet, be sure to pay attention to these three basic points:
- Reduce your intake of simple carbohydrates. These are digested quickly and cause a rapid rise in blood sugar levels.
- Reduce refined sugars from your diet. Stay away from sugary drinks, cakes, and biscuits as much as possible.
- Get into the habit of reading the labels of the foods you buy from the store. Be aware of the amount of sugar, carbohydrates, and calories they contain.
It is very important to talk to your doctor about this for more details and get advice that is tailored to your situation.
Find healthy meal replacements
One of the easiest ways to adopt a healthy lifestyle is to find similar, nutritious alternatives to the foods you enjoy but are not good for your body. For example, if you regularly eat simple carbohydrates like white bread, white rice, and noodles, they can cause your blood sugar levels to spike and increase insulin resistance.
Instead, switch to foods that contain complex carbohydrates . For example, multigrain bread or bread made from wholemeal flour, and red noodles. These contain more fiber, nutrients, and vitamins. Therefore, they are healthier for the body.
Let's see what simple substitutions we can make in everyday life.
| Avoid These | Choose These |
|---|---|
| White bread and white rice | Atta flour/Kurakkan/Multigrain bread, Bran rice, Red rice, Oats |
| Sugary drinks and fruit drinks | Water, cinnamon water, herbal drinks like Belimal/Ranawara (without sugar), liquid milk |
| Fried foods (e.g. papadums, fried potatoes) | Boiled or steamed foods (e.g. boiled sweet potatoes, vegetable salad) |
| Sweets like cakes, biscuits, toffee | Fresh fruit (in moderation), yogurt (low sugar), some nuts like cashews, peanuts |
| Processed meat - sausages, meatballs | Fresh fish, chicken (without skin), eggs, legumes such as chickpeas/peas/mung beans |
How to prepare your food
The best way for someone with diabetes is the "Plate Method." That is, dividing the plate into sections and sharing the food.
Imagine your plate is a circle.
1. Half (1/2) of the plate: Fill with non-starchy vegetables. For example, things like cabbage, beans, spinach, spinach, cucumber, tomatoes, and lettuce. These are low in calories and high in nutrition.
2. A quarter of the plate: Choose a protein-rich food. Something like fish, chicken, eggs, lentils, or chickpeas.
3. Other times (1/4): Choose a complex carbohydrate. Something like some red rice, boiled potatoes, sweet potatoes, or a piece of cassava.
When you prepare your meals this way, you get the nutrition you need, and it helps a lot to control blood sugar spikes. Remember, dieting is not about not eating, it's about eating the right things, in the right amounts, and at the right times.
Take-Home Message
- Diabetes management is not a short-term thing, it's a long-term lifestyle. So you can continue to choose a healthy diet that you enjoy.
- Instead of simple carbohydrates like white bread and white rice, choose complex carbohydrates that are rich in fiber, like brown rice and whole grain bread.
- Try to fill half of your plate with vegetables. This will help you feel full and reduce the amount of calories you take in.
- Before starting anything, especially if you are making major changes to your diet, be sure to talk to your doctor for advice.
- In addition to diet, daily exercise is also essential for blood sugar control. Try to walk for at least 30 minutes a day.
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