Diabetes is a disease caused by your lifestyle, this disease is becoming more and more popular. Here are some tips of experts about diet and lifestyle to control diabetes.
Do not skip meals to reduce calories
Do not skip meals to reduce caloric intake because skipping meals often leads to snacks and overeating at the next meal. Therefore, you should maintain the frequency and timing of meals. If you are not hungry for dinner, you can reduce your eating or eat some fruit to keep your appetite at night. Remember that skipping meals not only leads to hypoglycemia, but can also cause serious discomfort such as dizziness, increased heart rate and cold sweat…
Eat more fiber
Starting a day with a large fiber diet will not only make you are full longer, but also prevent you from eating snacks during the day. The breakfast with high fiber can include oatmeal, whole grain breads, fruits and vegetables to help to stabilize blood sugar.
Keep away from sugary drinks
Be sure to reduce the amount of soda, fruit juices and other soft drinks, and quench your thirst with water. High levels of soda, fruit juice can cause hyperglycemia, leading to increased thirst, frequent urination and high calorie intake, leading to weight gain. In addition, it is important to maintain the amount of water throughout the day by increasing the addition of liquids such as coconut water, barley milk, butter milk or water, without drinking carbonated beverages or soda.
Select natural sugar
Instead of artificial sugar, use natural sugar that is rich in fiber and nutrition. The sugar and fiber of fruits are better than normal sugar which can lead to hyperglycemia due to refined sugar and high calorie. However, natural sugar, such as fruit and date palm, are less likely to cause cravings of sugar because the sugar from the fruit is slowly absorbed into the bloodstream and thus keeps the blood sugar stable longer. In addition, they are naturally digested more slowly and enter the blood more regularly.
Limit use of oil, butter and dairy foods
Avoid foods containing oil, butter and dairy butter simply because fat can increase blood sugar.
Drinking a lot of alcohol can reduce the body’s sensitivity to insulin, thereby increasing blood sugar. Drinking alcohol regularly can cause weight gain and thus increase the risk of uncontrolled diabetes. Therefore, diabetics need to limit alcohol intake, only taking up to one cup (30ml) a day, and drinking too much alcohol may increase or decrease blood sugar.
Do exercise regularly
Just simple activities such as gardening, climbing stairs, or walking for 20 minutes can also help to boost metabolism and burn calories. So, you need to maintain regular exercise.