With more than 70 million people above 18 suffering from Type 2 Diabetes and nearly 25 million people at risk of diabetes, according to the World Health Organization, the need for smart food choices for controlling blood sugar levels has become more crucial.
Diabetes, a chronic health condition characterized by high blood sugar levels, requires an individual’s attention, especially on their dietary habits, due to the complexities of the disease.
Crafting a diet to manage blood sugar levels requires a clear understanding of the relationship between food categories, their impact on glycemic levels, and overall nutritional value. Some of the factors one needs to consider while crafting the diet to manage blood sugar levels effectively may include:
Carbohydrate Count: Carbohydrate counting is critical to managing blood sugar levels. It helps us understand nutritional intake and how it impacts blood sugar levels. This method involves planning meals according to the carbohydrate count, which will help manage blood sugar levels.
Monitoring carbohydrate intake is essential for maintaining stable blood sugar levels during pregnancy, especially for women with gestational diabetes or those at risk. Additionally, focusing on carbohydrates from sources such as fruits, vegetables, whole grains, legumes, and low-fat dairy is essential to ensure that individuals consume nutrient-dense carbohydrates that contribute to their overall well-being.
Family History: Knowing the family’s history is essential to managing diabetes. Understanding our genetic makeup can give us clues about how our body works. By analysing your family history around diabetes and running some tests, like HbA1c, doctors can create personalized diet and exercise plans that may fit your genes and environment, leading to better results.
Glycemic Choices: Glycemic Index is crucial in effectively managing blood sugar levels as it helps measure how rapidly a particular food item raises blood sugar levels. As food with a lower glycaemic index, including legumes, non-starchy vegetables, and whole grains, gradually releases glucose into the blood, it helps manage the glucose levels more effectively as they generally have a lower GI and are fiber-rich. Keeping an eye on foods high in glycaemic index during pregnancy is crucial for stabilizing blood sugar levels and reducing the risk of gestational diabetes.
Additionally, it is vital to exercise caution with high-glycaemic foods like refined grains, starchy vegetables, processed foods, sweets, and fruits, as they can lead to rapid digestion and increased blood sugar levels if not consumed moderately.
Portion Control: To manage blood sugar spikes, portion control becomes essential, especially with higher GI food. Individuals should include lean proteins, healthy fats, and low-GI carbohydrates to effectively manage blood sugar levels and sustain body energy. Limiting processed foods, which tend to have higher GIs and lower nutritional value, is also essential.
Moreover, it is crucial to understand that a balanced meal plan also plays an essential role in effectively controlling blood sugar levels for individuals with diabetes as it caters to the different needs of an individual according to their health goals and lifestyle factors.
Including Good Fats: Another primary factor that plays a vital role in crafting a healthy diet for controlling blood sugar levels is shifting focus from reducing fat intake to the quality of fats consumed. It is recommended to opt for substitutions such as choosing olive oil or avocado instead of butter, incorporating nuts and seeds into snacks, and opting for fatty fish such as mackerel or salmon as a protein source. Additionally, one must include foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, and flaxseeds, improves lipid profiles and improves overall health.
Achieving optimal blood sugar control through smart food choices involves a comprehensive approach that requires an individual to include a healthy diet in their daily routine. This diet involves balanced carbohydrates and proteins, mindful dairy selections, carefully reading food labels, and making informed food choices.
Further, one must consult a nutritionist who can craft a personalized balanced meal to manage blood sugar levels and improve long-term lifestyle changes, key components of successful diabetes management.
