Written By Achiever Foods Nutrition Unit
There are so many food product options on the market today. From salty to fatty and to sugary foods among many others. Surprisingly about 470 million are diabetic globally (WHO). Type 2 diabetes is the most common. Taking too much sugar (free or added) increases your risk of getting this type of diabetes.
One of the most common lifestyle diseases is Diabetes. It means that you acquire it from daily habits. The truth is; diabetes affects the immune system. This makes such carriers to become more prone to the novel coronavirus disease and other diseases like hypertension, stroke etc. Diabetes unfortunately can lead to death.
This is the very reason why choosing a healthy lifestyle against diabetes is one of the best decisions that could ever happen to you.
The kind of work you do, your commitment in planning meals, the amount of food and the timing of your meals can all impact your blood sugar in many ways.
There are different types of diabetes and different ways of managing them.
TYPES OF DIABETES
There are three types of Diabetes;
Type 1 Diabetes: This occurs when the body produces little or no insulin. Hence you will require insulin injections to control blood sugar levels.
Type 2 Diabetes: This is the most common. It occurs when the body does not make good use of insulin it produces. However, a healthy lifestyle including healthy diet and physical activity can treat this. Increased sugar intake makes one at risk of getting this type of diabetes.
Gestational Diabetes: This occurs when blood sugar is high especially during pregnancy. This usually disappears after pregnancy.
Irrespective of the type of diabetes, it’s basically important to control blood sugar level by a healthy diet and lifestyle.
- Limit Intake Of Sugar
This is very important and a good early decision in controlling your blood sugar levels. When it comes to sugary foods you have to be very intentional about it. Because even if you are not adding refined sugar into your meals, you may be consuming it in other forms.
Many packaged foods have sugar in forms of maltose, lactose, dextrose, High Fructose Corn Syrup (HFC) etc. Consuming these foods or sugary drinks can cunningly increase blood sugar over time.
Another key area is to learn to read food labels and look out for these added sugars so you can eat them in very moderate amounts.
Almost every food we eat like yam, rice, potatoes, pasta etc have sugar in them in the form of glucose. This means that you are going to consume sugar anyway, which is good and not bad. But added or free sugars in refined foods can spike your sugar levels if not taken in moderation.
It is recommended that men should consume not more than about 9 teaspoons of added sugar daily. Whereas women should consume no more than 6 teaspoons of added sugar per day (American Heart Association). Added sugars are usually found in processed foods. But in many cases they maybe present in high amounts. This is the reason why you need to eat in moderation.
Drinking enough water prevents dehydration. Dehydration can cause blood sugar to concentrate and rise. By drinking water, it helps to dilute the sugar in the blood. This also helps your kidney to flush out excess blood sugar in form of urine. It is advisable to drink at least 6 glasses of water daily. If you sweat a lot because of the kind of work you do, you have to drink more water frequently.
Drinking water also helps you to feel full and can prevent sweet carvings. Drinking unsweetened and caffeine-free teas are also a good way of introducing water into your blood. Daliha Berry Cinnamon Tea is caffeine-free and very good for controlling blood sugar as it helps to sensitize the cells so they are able to breakdown sugar naturally and prevent sugar spikes after meals etc.
- Control Cravings:
The foods we crave for many times can result in introducing extra sugar into the blood. A perfect example is when you have eaten dinner but you desire to snack on ice-cream or chocolate late at night.
Most often cravings are also an indication that our body maybe lacking enough high protein foods. Studies show that persons who included high protein foods into their diet reduced cravings by 60%. This also reduced their calorie intake as well. Eat good protein foods like lean beef, chicken, beans, whole eggs, salmon.
Protein sources from processed meats like hot dogs, sausage, bacon, fried meats can be hazardous to our health. Most of these protein sources are high in bad fats which can lead to high cholesterol levels and weight gain. Losing weight is vital to preventing or managing diabetes. But you have look for healthy weight loss formulas.
4.. Eat Whole Foods
Eating whole foods is another way of ensuring you limit your intake of sugar. This is because most processed food contain additives, artificial flavors and certain preservatives that have traces of sugar in them. Organic foods usually do not have some of these substances in them.
Processed foods like soft and energy drinks, pizzas, desserts, pastries, pies etc and other sugar sweetened juices should be consumed in moderation. If you find it difficult to limit intake of these foods you want to try including certain healthy snacks like berries, apples, plantain chips, nuts, grapes, boiled eggs etc. You can try taking low sweetened or natural sweetened fruit juices like Daliha Turkey Berry Juice.
- Meal Times
When you plan your meals well it helps to regulate blood sugar well. Eating at the right time in the right amount can help your body to control blood sugar and provide your body with sustainable energy.
A high fibre and protein rich breakfast like a combination of eggs, vegetables, whole bread is excellent. It helps provide energy, enhance fullness and control blood sugar level. When you always skip meals like breakfast you experience sugar spikes later in the day after lunch or dinner, even if you eat in small amounts.
Skipping meals affects beta cell function and can increase blood sugar. Just avoid skipping meals consistently. If you are diabetic and you want to reverse it you don’t have to be skipping breakfast rather eat in moderation. If you don’t feel for food in the morning at least go for a lighter meal. Try our Daliha Berry Cinnamon Tea good for control blood sugar spikes etc. and you will love it.
THE BOTTOM LINE
There are many ways to control prevent or manage sugar intake in your diet. It all requires a personal discipline and commitment. Diabetes is a lifestyle disease. This simply means with a healthy lifestyle it can be reversed. But don’t wait till you are overwhelmed by its effects and symptoms. Save Your Life by making the right choice today.
If you are suffering from Diabetes always consult your Doctor to know how to overcome it.
Our Nutrition Unit is available to help you to plan an anti-diabetic diet. Share this post to help someone too