The constant rise in diabetes cases all across the globe is quite alarming. In India alone, over 50 million people are grappling with this chronic disease. With reduced physical activity and heavy diet in winter, the risk of developing diabetes rise steep in this season. Only a healthy lifestyle coupled with mindful eating can prevent and help manage diabetes. Including foods that help regulate blood sugar levels must be included in a diabetes diet while taking care not to eat those foods that worsen the situation.
To help you tackle diabetes better during the winter season, The American Diabetes Association (ADA) issued new guidelines that included some useful dietary suggestions as well. "Standards of Medical Care in Diabetes," referred to as the Standards of Care is intended to provide clinicians, patients, researchers, policymakers, and other interested individuals with the components of diabetes care, general treatment goals, and tools to evaluate the quality of care. The report was published in the journal 'Diabetes Care'.
(Also Read: More Than 50% Young Indians In Metro Cities May Develop Diabetes - Study)
A healthy diet is helpful in managing diabetes.
Here are some dietary guidelines releases by ADA that you can follow on diabetes diet:
1. Eat A Balanced Diet
It is important to balance nutrient intake in your diet. A mix of nutrient-rich foods like vegetables, fruits, whole grains, lentils, beans, and oatmeal should be a part of your regular diet. You must avoid sugary and high-fat foods to prevent sudden sugar spike in the bloodstream. Also, avoid or limit intake of dry fruits as the fructose in them send blood sugar level rising up.
2. Lose Excessive Weight
Obesity is known as one of the major causal factors of diabetes. ADA suggests everyone to keep their weight in check and follow a healthy diet and workout regime to lose excessive weight.
3. Stay Hydrated
Hydrate yourself with water throughout the day. Natural, fresh drinks like lemon water, coconut water and green tea are also good. Stay away from packaged drinks that contain a preservative and artificial sugar.
4. Avoid Immunity-Lowering Foods
High-fat foods, alcohol, caffeine, white sugar, high salt content - all these our harmful as they tend to lower our immunity guard and make us vulnerable to various diseases. Avoid foods with these components in high amounts. Replace refined sugar with natural and healthier alternatives, that too in moderation.
A healthy, well-thought-out and pre-planned diet can go a long way in helping your overcome health issues like diabetes.