Dietary Choices And Exercise To Help In Diabetes Management

Diabetes management requires a combination of dietary preferences and regular exercise. By focusing on complex carbohydrates, fiber-rich foods, lean proteins etc, you can control your diabetes.

How to manage diabetes (Representational Image)

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Diabetes is a chronic condition in which the pancreas do not produce or use enough insulin. As a result, the body converts the food we eat into sugar and release in the bloodstream. Insulin is a hormone that control blood sugar levels. Diabetes is of two types – Type 1 and Type 2. Type 1 diabetes is an autoimmune condition in which the body fails to produce enough insulin. Type 2 diabetes is a condition in which the body produces less insulin while the body resists it.

In this regard, Neelima Bisht, who is a Chief Clinical Nutrition, Dietetics department at Paras Health Gurugram said, "The only way to prevent diabetes is by making the right lifestyle choices. A balanced diet and healthy lifestyle are the key to healthy life. A person with diabetes must avoid eating refined grains and food items with extra added sugar. Instead replace these with whole grains, fruits, and low-fat dairy."

Effective diabetes management requires a balanced combination of dietary preferences and regular exercise. By focusing on complex carbohydrates, fiber-rich foods, lean proteins, healthy fats and regular meals, you can control your diet, and thereby effectively regulate your blood sugar level. Yoga, aerobic exercise, and strength training can improve overall health, reduce stress, and bolster the body's ability to manage blood sugar levels.

By making informed decisions about what you eat and incorporating physical activity into your daily routine, you can enhance the quality of your life. In this article, we'll delve deeper into essential dietary choices and exercises that can help you effectively manage diabetes and lead a healthier life.

Dr. Apoorva Garg, who is an Associate Director of Operations at BeatO laid down the following dietary choices that help to manage diabetes:

• Carbohydrate Management: When it comes to carbohydrates, controlling the portion of food that you consume is critical.  There is a need to focus on controlling the portion of the food and choosing complex carbohydrates with a lower glycemic index (GI), a measure to determine how much a food can affect your blood sugar levels. These carbohydrates, found in foods such as whole grains, legumes, and vegetables, have a slower absorption rate, thereby preventing sharp increases in blood sugar levels.
• Fiber-Rich Foods: High-fiber foods are a diabetic's best friend. They help stabilize blood sugar levels and improve digestion. Fiber-rich foods such as whole grains, fruits, vegetables, and legumes provide a feeling of fullness, assisting in weight management and preventing overeating.
• Proteins: Incorporate lean protein sources into your diet, such as poultry, fish, tofu, legumes, and low-fat dairy. Protein ensures satiety and slows down the absorption of carbohydrates, preventing sudden spikes in blood sugar levels after meals.
• Healthy Fats: Settle for heart-healthy fats like nuts, seeds, avocados, and olive oil. These fats can enhance insulin sensitivity and reduce the risk of heart disease risk, a common diabetes complication. Alternatively, limit the consumption of saturated and trans fats found in fried foods and highly processed snacks.
• Portion Control: Eating medium-sized portions is crucial for diabetes management. Measuring and monitoring your food intake will help prevent blood sugar spikes and maintain a healthy weight.
• Regular Meal Timing: Consistency in meal timing plays an important role in regulating blood sugar levels. Skipping meals or having irregular eating patterns can lead to unpredictable blood sugar fluctuations. Aim for three balanced meals a day interspersed with healthy snacks to keep your blood sugar stable.

Food Items Required For A Diabetic Person:

Following is a list of food items that are recommended for a diabetic person as suggested by Neelima Bisht:

• Green leafy vegetables: Leafy greens are low in calories and high in vitamins and minerals. Spinach and Kale are a rich source of Vitamin C which is helpful in reducing inflammation.
• Whole grains: Whole grains including brown rice, whole wheat, oats are rich in fiber and help in controlling blood sugar levels. 
• Legumes: Lentils are a rich source of protein which help in regulating the sugar levels.
• Low-fat dairy: Greek yogurt, skim milk are good source of calcium and unsaturated fats.
• Healthy fats: Food items such as nuts and avocados are source of healthy fat which help in managing the blood sugar levels.
• Berries: Berries are rich in antioxidants and have extremely low glycemic index.

Exercise For A Diabetic Person:

Besides healthy food, an active lifestyle is also important in the management of diabetes. Therefore, exercises, even of moderate intensity help in maintaining healthy weight, controlling blood pressure and lower stress levels.

Dr. Neeti Sharma who is a Senior Consultant - Nutrition & Dietetics at Marengo Asia Hospitals Gurugram said, It is critical to include a variety of components in your fitness plan in order to effectively control your blood sugar levels."

• Prioritise aerobic exercise over all else, which might include exercises like brisk walking, cycling, swimming, or dancing, aim for 150 minutes or more of moderate-intensity activity each week.
• By assisting your body in using insulin more effectively, aerobic exercise can lower blood sugar levels.
• Strength training, which needs to be included in your routine at least twice a week, is equally crucial.
• In addition to improving insulin sensitivity, gaining muscle also helps people stay at a healthy weight, which is important for managing diabetes.
• Do not undervalue the value of flexibility and balance training.
• Stretching and balance exercises can improve your general level of physical fitness and lower your risk of injury, both of which encourage regular exercise.