Diabetes is one of the most prevalent health concerns worldwide, and managing it effectively requires a well-balanced combination of diet, exercise, and lifestyle changes. Simple daily habits can collectively make a big difference. Sonia Narang, a dietitian, sheds light on easy yet effective daily diet routines that can help control diabetes naturally. With the right approach, it is possible to maintain healthy blood sugar levels and improve overall well-being. Managing diabetes doesn't have to be complicated. According to Sonia Narang, these natural and practical tips can empower individuals to take control of their health.
Also Read: Why Are Diabetics More Prone to Heart Diseases?
Here Are 5 Expert-Recommended Daily Routines For Managing Diabetes:
1. Fenugreek Seed Water
Fenugreek seeds are a powerhouse of benefits for managing diabetes. These seeds contain soluble fibre that helps slow down the digestion and absorption of carbohydrates, thereby regulating blood sugar levels. To make fenugreek seed water, soak one tablespoon of seeds in a small amount of water overnight. Drink the infused water first thing in the morning on an empty stomach. This simple habit not only helps in reducing blood sugar levels but also increases insulin sensitivity. Regular consumption can lead to significant improvements in glucose metabolism.
2. Onion Salad
Raw onions are a diabetic-friendly food that works wonders in lowering blood sugar levels. Studies have shown that consuming just 100 grams of raw onion can reduce blood sugar within four hours. Onions contain sulfur compounds and flavonoids that improve the body's insulin response and reduce blood sugar levels. Incorporating onions into your daily meals as a salad or garnish is an easy and effective way to enhance your diabetes management plan. Besides, onions also have anti-inflammatory properties that promote overall health.
Also Read: 5 Khichdi Recipes That May Help Manage Blood Sugar Level
3. Cold Pressed Oils
Choosing the right cooking oil plays a crucial role in managing diabetes. Refined oils often contain trans fats and an imbalanced omega-6 fatty acid profile, which can worsen inflammation and insulin resistance. Instead, switch to cold-pressed oils like mustard oil, coconut oil, or extra virgin olive oil. These oils have a balanced fatty acid profile and are rich in natural anti-inflammatory compounds. They help lower bad cholesterol (LDL) levels and improve heart health, which is especially important for diabetics. Using cold-pressed oils in cooking can enhance the nutritional value of your meals while promoting better blood sugar control.
4. Walking 500 Steps Post Meals
Regular physical activity is a cornerstone of diabetes management. Walking just 500 steps after every meal can make a significant difference. Post-meal walking activates your muscles, which use glucose from the bloodstream for energy, thus preventing sharp spikes in blood sugar levels. Additionally, it reduces the risk of insulin resistance, aids digestion, and supports weight management. This simple habit doesn't require much time or effort but can have long-lasting benefits for your health.
5. Amla Haldi Water at Night
Amla (Indian gooseberry) and turmeric (haldi) are two potent ingredients that can work wonders for diabetics. Amla is rich in chromium, which enhances insulin sensitivity, while turmeric contains curcumin, known for its blood sugar-lowering properties. To make amla haldi water, mix a teaspoon of amla juice and a pinch of turmeric powder in a glass of water and drink it before bedtime. This combination not only helps in better glucose metabolism but also reduces cholesterol levels and the toxic load that can affect insulin function.
Consistency is key, so start incorporating these practices into your routine and experience the benefits of improved blood sugar control and overall wellness.
About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.