| Have
a balanced diet, which includes complex cereals, pulses, fruits and vegetables.
In cereals whole wheat is better than rice because it contains an enzyme called
Ascarbose , which allows carbohydrate to be absorbed slowly. Thus, the blood sugar
does not rise rapidly. |
| Have
only one source of protein like dal, milk or curds in each meal. If you are used
to having thick dal, try to dilute it, as that will cut down on the protein content
drastically. Even the buttermilk you consume should be diluted with water to reduce
the intake of concentrated protein in your diet. |
| Consume
plenty of fibre-rich foods such as whole cereals, pulses, raw vegetables and fruits.
These help to lower blood sugar levels, as they have a low glycemic index and
lead to a gradual increase in the blood sugar levels. On the other hand, restrict
all fruit juices and fruits like mango, chickoo, custard apple, banana, as they
have a high sugar content. Avoid starchy vegetables like potatoes, yam etc. as
these tend to increase the blood sugar levels rapidly. |
| Restrict
the consumption of fat to 3 teaspoons per day. Avoid snacking on fried foods like
samosas, wafers etc, as these are unhealthy. Have cereals, fruits and grilled,
boiled or stir-fried dishes. |
| Try
and avoid processed and refined foods such as maida, noodles etc. as they have
a high glycemic index and can escalate the blood sugar levels very rapidly. These
foods have virtually no fibre and so are not very healthy. The biggest culprits
are bakery products and savoury farsans. |
| Avoid
sugar, jaggery and honey. Also, avoid the consumption of sweets such as barfi,
halwa, jams, jellies etc. Use artificial sweeteners instead, but again remember,
moderation is the key. Consult your physician for the choice and the quantity
of artificial sweeteners to be consumed. |
| Avoid
all nuts and dry fruits , as they are high in saturated fats and saturated fats
gets converted to cholesterol in our body thus raising our blood sugar levels. |
| Try
and avoid the consumption of carbonated beverages as these provide no real nutrients
but only empty calories which means calories that can increase your weight. |
| Use
artificial sweeteners in moderation. Consult your doctor for the choice and amount
of sweeteners to be consumed. |
| If
there is any change in your schedule , either in meal timings or of other activities,
please consult your physician to adjust your medication to suit your new schedule.
|
| Have
an early dinner before retiring for the night and have a glass of low fat milk
at least 1½ to 2 hours after dinner as this helps to prevent hypoglycemia
(low blood sugar levels) during the night. |
| Try
to eat in a calm atmosphere as stress or anxiety can impair the production of
insulin. |
| Read
the nutritional labels on food packages carefully for proper selection of foods,
particularly those claiming to be low fat foods. Low fat products may actually
contain more fat than you think. |
| Walk
for 15 to 20 minutes after every meal as exercise utilizes the sugar present in
blood and helps insulin work better. In case you do indulge in a favourite pastry,
compensate for it by walking a little more. |
