Diabetes is a metabolic disease that results in high blood sugar. Some of its causes include a genetic predisposition to diabetes, pancreatic diseases, obesity and stress.
When you have diabetes, your primary goal is to avoid complications and keep your diabetes under control.
Here are some simple key changes to help you control your diabetes:
- Increase your soluble fiber intake:
Soluble fiber means fiber that dissolve in water. To add more soluble fiber to your diet:
- Make a hearty soup with broth and carrots, barley, peas, and beans
- Snack on apples, oranges, or grapefruit
- Watch your carb intake:
Low carb diets can help you reduce your blood sugar levels and prevent blood sugar spikes. Hence, stay away from white bread, rice, and pasta which are high in carbs.
- Exercise regularly
Exercising regularly decreases insulin resistance and consequently your blood sugar levels will become more stable. Aim for 4 to 6 periods of activity each week. Try to make each period last for at least 30 minutes.
- Lose excess weight:
Having excess fat in the body affects the production of insulin and increases your insulin resistance, where your body cannot properly use this hormone to process sugar.
References:
https://www.webmd.com/diabetes/tips-diabetes-lifestyle
J P H Wilding. The importance of weight management in type 2 diabetes mellitus. 2014 Jun; 68(6): 682–691. doi: 10.1111/ijcp.12384