Health & Fitness

How to fight Diabetes


Diabetes is a disease in which human body does not produce sufficient amount of insulin or stops responding to insulin. In both cases sugar level in the blood starts rising and causes frequent urination, increased thirst and hunger.
The number of diabetic patients is increasing rapidly. But in some cases it can be prevented, cured and reversed with a healthy lifestyle. Diet plays a vital role in prevention and cure of diabetes. Commonly people think that they can never enjoy the sweet aspect of life once they get diabetic. This is a misconception. Here are few diet tips for diabetics that will help you to enjoy your meals and favorite foods without any fear. It will give you a guideline to balance your diet with healthy foods and you will not be feeling deprived.

Healthy food choices
Fruits, vegetables, grains and low fat dairy products are healthy carbohydrates and can be eaten. Fibrous foods not only decrease the risk of cardiac diseases but also help to control sugar level in blood. Fruits, vegetables, and whole-wheat flour contains fiber in abundance. You can alternate fish to high-fat meat. High-fat diet can increase cholesterol in your body and being diabetic you can’t afford it.

Foods to avoid

diabetes diet planDiabetes increase the heart disease threats because it clogged and harden the arteries. So you have to keep a keen eye on your fat producing foods. Snacks, baked goods, margarines and high-fat animal proteins, egg yolks, shellfish, liver, and other organ meats should be avoided completely. Don’t take more than 300 mgs of cholesterol and 2,300 mg of sodium a day. If you are on insulin, make sure your that your carbohydrate intake and timing must be same each day. Otherwise a fluctuation can occur in your blood sugar level.

A sample diet plan
A diet must be planned according to your body size and daily physical activity level. Here is given the menu for someone who needs 1,200 to 1,600 calories per day.calorie chart

You can take Whole-wheat pancakes or bread, one piece of fruit, and a cup of fat-free yogurt.
For lunch you can pick cheese and cooked vegetable and a medium sized apple with a tablespoon of almond butter.
For dinner you can go for ground turkey with mashed potato. Use fat-free milk for making mashed potatoes. You can add pureed cauliflower, steamed green beans with salt and pepper.
Diabetic people have to take a little extra care of their health and diet. Their diet must be balanced with insulin or any other medicine that is used by the person to maintain the glucose level in blood.
For diabetic people their body weight matters a lot more than others. According to the experts you can lower your blood sugar, blood pressure and cholesterol level by losing 5-10% of your total body weight. This weight loss will benefit you in many ways. If you really want to prevent or control diabetes, you can make a huge difference with a healthy lifestyle.


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