Diabetics should avoid sugar- MYTH

It is a general belief that diabetes patients should avoid sugar at all cost. But to your surprise it is nothing but a myth. Diabetes patients can as well enjoy desserts. You do not have to avoid sweet all together. All you have to do is to plan your meal properly. Good news, isn’t it? But don’t be excited so soon. Let’s see how you can plan your meal so that you don’t have to avoid your favorite ice-cream when everyone else is enjoying it.

1-      Choose food with high fiber-

High fiber food takes longer to get digested. Therefore it regulates insulin level in the body naturally. Choose healthy alternatives like; take brown rice instead of white rice, wheat bread instead of white bread, high fiber cereal instead of sugar cereal and most importantly have whole fruit instead of fruit juice. High fiber food not only gives you lasting energy but also keeps you full for a longer time.

2-      Cut down sugar where possible-

You don’t have to avoid sugar; you just have to cut down on sugar where ever possible. For example- Reduce on the consumption of soft drinks, instead of adding two spoon sugar in your tea add only one, consume juice without adding sweetener.

3-      Avoid unhealthy fats-

Always avoid unhealthy fats. You can easily avoid them by not consuming fast food items, red meat, whole cream etc. Include healthy fats like low fat yogurt, peanut butter, nuts etc. Instead of red meat go for fish, skinless chicken etc.

4-      Adjust the calorie intake-

If you want to have dessert, then adjust your calorie intake accordingly. Eating sugar items means increasing consumption of carbohydrates. So you have to cut back on other carbohydrate items. For example, avoid potatoes or if there are two vegetables then take only one, do not consume gravy items. Sugar intake should be with a meal. Do not eat sweet dish as a snack.

5-      Eat of at regular intervals-

The best way to control your sugar level is to have a disciplined life style. Instead of eating three heavy meals in a day, try having six small meals. This will regulate the insulin level in your body. Do not stay hungry for a long time and never skip your breakfast. Skipping breakfast will increase your craving and you end up eating more.

6-      Exercise-

This is one thing which most of the people are lethargic about. Weight management is the best way to control diabetes. Exercise regularly for half an hour. Along with a control diet, exercising is equally important.

So the fact remains that you don’t have to avoid your favorite food. All you have to do is to plan your meal. Treat yourself on avoiding a high calorie meal because you deserve it. Please do not avoid exercising as it is necessary to regulate your insulin level. Eat healthy and enjoy your favorite food.