Managing Diabetes for Health Wellness.
Diet plays a vital part for those having this medical condition as well as a need to monitor their blood glucose level for general health and wellness
Individuals with diabetes need to take care of their food and drinks carefully. nadequate glucose control may contribute to severe complications such as heart attack, stroke, high blood pressure, kidney failure, blindness and nerve damage.
Fortunately diabetes can be controlled mostly with medication but a appropriate diet plan is also vital in controlling the condition.
What must diabetics understand about the food they eat?
Maintain a balanced diet
If you suffer from diabetes, it is imperative that you have a balanced consumption of nutrients (such as carbohydrates, protein, fats, vitamins and minerals) just like everyone else. Being a diabetic does not mean that you should avoid carbohydrates. You still require your carbohydrate and protein as well as fats, only that the quantity has to be balanced as opposed to having too much of one.
Spread your carbohydrate intake
Consume different carbohydrate-rich food at each meal. Bread and cereals for breakfast, noodles for lunch and rice at dinnertime. For snacks (in between main meals), go for wholemeal crackers with a glass of low-fat milk.
Consume complex carbs
Rice, bread, biscuits, breakfast cereals and tubers are all excellent sources of complex carbohydrates. Complex carbohydrate-rich foods have a tendency to take longer to digest and do notbring about your blood sugar to rise rapidly as opposed to basic carbohydrate-rich foods such as cakes and sugar-laden stuff which at once raise up your blood sugar.
Opt for the high-fibre varieties
As diabetics are more most likely to suffer from cardiovascular diseases, it is best for them to choose a diet made up of high-fibre, low-fat foods. Select wholemeal bread and unpolished (brown) rice rather than white bread or plain rice.
Avoid overeating for health wellness
Consuming food past what your body demands contributes to unhealthy weight gain which not only worsens diabetes but leads to other lifestyle diseases like hypertension and heart problems. Overeating also increases the tendency to consume more fats than needed.
Consume smaller, more frequent meals
Your body can only take care of so much glucose at one time. So spread out your food intake to ensure that your glucose levels are consistent and your body are not required adjust to different blood glucose levels.
Monitor and adjust
As a diabetic, constantly checking your blood glucose levels is necessary. If your level is high, it might well be that the food you are consuming is too high in carbohydrate content or sugar, and conversely, if your blood sugar reading is low, you must boost your carbohydrate consumption. (However, for any insulin adjustment, seek professionalassistance first.)
Sweet safety
With or without diabetes, everybody is advised to cut down on his or her sugar intake as it provides just calories with no health benefits. Choose repalcement sweeteners or simply go sugar free. It is strongly suggested that you check the nutritional values in so-called sugar-free items as they might contain increased amounts of carbohydrate to make up for the shortage of sweetness.
Whilst diabetes requires you to maintain control of your diet, it is not a good idea to always be strict about it. Feel free and let yourself to savour those sugary delights every now and then. Consult your dietician for asensible diet plan.
Eat Breakfast and Lose Weight
Eating breakfast actually helps you lose weight. Watch the video and read on to find out more.
Eating breakfast every day is a way to lose weight by “successful losers” who are part of the national weight control registry. These people have kept the 30 pounds (or more) weight loss for at least a year, and some for as long as six years.
“The majority – 78% – reported having breakfast every day, and nearly 90% reported eating breakfast at least five days a week – suggesting they begin their day with breakfast. This is an important strategy for weight loss and maintain it, “says James O. Hill, Ph.D., co-founder Registry and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center.
Some studies supports this conclusion. Nutritionists say that breakfast is important for weight loss.
A group of researchers analyzed data from a study funded by the government with more than 2,000 girls aged 9 to 19. They found that cereal eaters weight less than the those that are not cereal eaters. Those who ate cereal rarely had a 13% higher risk of being overweight compared to regular cereal eaters.
Another research group has analyzed government data in 4200 adults. They found that those who eat breakfast regularly are more likely to exercise regularly. And women who eat breakfast regularly tend to eat fewer calories throughout the day together. These men and women who ate breakfast cereals had a lower total intake of fat – compared with those who ate other breakfast foods.
It makes sense: Eating earlier in the day prevents us from “hunger eating” later. This also jump-starts your metabolism, says Elisabetta Politi RD, MPH, director of nutrition of the Duke Diet & Fitness Center at Duke University Medical School. “When you do not eat breakfast, you really fast for 15-20 hours and this makes your body not produce the enzymes needed to metabolize fats to lose weight.”
Experts says that breakfast eaters are usually those who have lost a significant amount of weight. They also performed more exercise.
