Are you a diabetic? I hope many of us can answer this question with a confident “no”.
Normal level of sugar in blood before your meal is between 70 and 110 mg/dl. After food, level rises to somewhere between 100 to 140. A fasting blood glucose (sugar) level of 126mg/dl or more and above 140 mg/dl after food talks of diabetics.
Though we struggle to maintain our glucose levels our body cannot run a day without it. The pancreas works hard and secretes insulin to check the blood glucose levels and if the pancreas fails you have a problem! High blood sugar leads you to other risks like infections, damage to eyes and other organs, blood clotting and the inability of cuts and wounds to heal.
- Avoid eating three wholesome meals that you generally do. Instead of that, take 4 or 5 small meals. Following a balanced diet is a must.
- A simple thing you can do to help your pancreas stay healthy is to decrease your high-glycemic food intake. High glycemic foods include those which contain simple carbohydrates like white bread or rice as opposed to wholewheat bread. Taking low glycemic foods like oatmeal, barley, granola and rye may work a great deal in checking diabetes.
- Include vegetables like zuccini, broccoli, soybeans, peas, tomatoes and the like while discarding potatoes and yams. Though carrots and beets are not desirable you will need them for your beta carotene. You can eat plenty of bitter gourd though you may not wish to. We refer to vitamins and minerals as the building blocks of systemic health. Fruits are abundant with these nutritional substances and low glycemic fruits are cantaloupe and rhubarb. Among the popular fruits apples, oranges, berries, grapes, honeydew, pears, peaches and more are low to medium glycemic. You can also eat cod, flounder, trout, tuna in water, chicken, turkey, cornish hen, and cholesterol free egg substitutes.
- Among diary products you can take cottage cheese, skim milk, butter milk and low fat milk products.
- Walk away from fast food and sodas.
- American ginseng, bilberry, devil’s claw, fenugreek, holy basil,turmeric, cinnamon bark and vinegar added to your diet is supposed to work wonders.
- Drink enough water and never allow your body to grow thirsty.
- Exercise regularly.
- Sleep for eight hours a night to maintain hormonal balance and to help your insulin.
Let us be wise and avoid diabetes.
-AparnA K V