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Introduction: Essential Diabetes Information: What Every Diabetic Needs to Understand

Today, no one in the world is afraid of the word “diabetes” because it is so common that at least one person with this disease lives in every home. According to sources, About 422 million people worldwide have diabetes and 40% of the population is at high risk of developing the disease, such as people who are obese which doctors call a pre-diabetic stage.

However most people visit doctors when their diabetes worsens, and then they begin taking medication. However, everyone should be aware that medication is only one of three strategies for managing diabetes. The other two are diet and exercise, followed by medication, which includes oral medications like insulin.

 

However, anyone can manage diabetes without medications by following a proper diet and exercising, most people in their diabetic or pre-diabetic stage avoid sugar in their tea or coffee but still consume rice-based foods or bread. which are high in Glycemic Index

We also should be aware that diabetes is caused by a person’s body losing the ability to properly digest carbohydrates; this is different from the fact that the body lacks insulin. It’s not that insulin isn’t there in our bodies when someone develops diabetes; rather, it’s because the insulin in our bodies can’t effectively detect the carbohydrates to digest them and convert them to energy.

When the insulin level is 110, it is said that you are pre-diabetic, and when the insulin level crosses 125, it is said that you are diabetic. At this stage, you should know which foods you need to control. you should also know that we can still lead a normal life by making small changes to eating habits.

Most importantly, Diabetics need to reduce the intake of carbohydrates in their food, The majority of individuals mistakenly feel that cutting back on sugar is the best way to limit their intake of carbohydrates, but that is not the case.

Essential Diabetes Information: What Every Diabetic Needs to Understand :The Perfect Food Plan 

The majority of the world’s population relies on foods made from rice, wheat, or finger millet, which are unfortunately high in carbohydrates and easy to digest, which is why when we consume rice and wheat products, our blood sugar levels spike.

The patient with diabetes must control  rice-based food, which will quickly raise the sugar level in their body, so what they need to consume is rice food with bran, such as brown rice, red rice, barley, quinoa .but only in certain amounts, such as a bowl of brown rice or red rice, barley, quinoa

Convert rice-based items in your breakfast to wheat-based foods, with a limit of 30% wheat-based products and a balance of proteins and vegetables, such as 2 chappatis or rotis for breakfast with two or three egg whites or two pieces of chicken, turkey or a combination of green gram, chickpea, soya bean and with  some leafy vegetable salads , this becomes a healthy breakfast,

One thing a diabetic should keep in mind is that he or she should begin the day with protein foods so that he or she  can control his muscles without becoming fatigued.

One of the primary signs that you are a diabetic is that you will lose weight above and beyond what a normal healthy person requires. If you include 50 to 60% proteins in your breakfast, such as fish, chicken, eggs, or a combination of green grams, chickpeas, soya beans, etc.

you can live a healthy life without wasting muscles. It’s a fact that green grams and chickpeas contains carbohydrates, but the rate at which they absorb into our blood is very slow, so eating these items alone for breakfast, such as a bowl of green gram and chickpea or a combination of both with some onion, broccoli, or other leafy vegetables, will provide us with enough fiber to make a power breakfast.

And at 11 a.m., you can have some Nuts, Cashew nuts, or Almonds with black tea. The most important thing a diabetes patient should know is that milk contains a lot of carbohydrates, so naturally, the question arises as to how diabetes patients get milk proteins, which are also required by the body. The answer is that you can have a small amount of butter or cheese.

For lunch, just include 20 to 30% rice items balanced with fish, lean meats like chicken ,turkey or egg white don’t forget to include at least two types of leafy vegetables, it’s enough to satisfy the appetite of diabetes patients, another thing when we talk about vegetables that diabetes patients should avoid is tubers which include carrot, beetroot, potato, tapioca, etc.

Indigestion is one of the problems that diabetics face in everyday life, so drinking a glass of buttermilk after each meal helps them digest the food they eat.

They can have a cup of black tea or black coffee in the evening with a combination of the foods listed above.

They can also have wheat-based foods like chapattis or roti at night. There is a trend nowadays that diabetes patients can have oats, but one thing we should understand carefully is that when we take oats porridge it’s equal to having rice which means that in case of increasing the sugar level both rice and oats are the same as the glycemic index is almost equal.

Diabetics can try organic whole-grain oats that are light brown in color and use them to prepare poha or upma instead of processed white oats which are available in the market, you can refer our article  to know what experts share about healthy eating

Essential Diabetes Information : Fruits and Diabetes

There is an assumption that diabetics should avoid fruits. First and foremost, a person with diabetes should understand that fruits are not like snacks that he or she can have after a meal, but they can have fruits at a time by skipping a meal, diabetics can have apple, green apple, guava which is low in glycemic index, but try to avoid ripened jackfruit, mango, papaya or banana.

you can also refer to our blog about experts share their thought on how to make healthy eating easier by clicking this link 

These are the food habits that a diabetic should follow, but this is not enough; they must also exercise for at least 40 minutes per day, preferably walking, to connect the insulin metabolism

Proper diet and exercise are the most important aspects of controlling diabetes; if you rely more on medicines by avoiding the above-mentioned aspects, you will end up having to increase the dosage of medicine, which will lead to a situation in which diabetes will not be controlled even after taking insulin three times a day.

With proper diet and exercise, a diabetic can lead a normal life without starting medications. As previously stated, the majority of the world population is at risk of pre-diabetic stage due to lifestyle diseases like obesity,

so the above-mentioned information is not just for diabetics, but also for people with other lifestyle diseases like obesity, high blood pressure,

Please share this valuable information with your friends and family.

FAQ : Essential Diabetes Information

Ques : 1  What foods diabetic should avoid?

First and foremost a diabetic should avoid from his diet is Sugar beverages. Sugar beverages are the worst drink choice for patients with diabetes followed by food with trans fat and artificial fat

Ques : 2  Which are the  fruits best for diabetics ?

Papaya ,which is the best sugar free fruit for diabetics which are not so expensive and available easily followed by cucumber which is a vegetable (which is botanically a fruit ) which is easily available followed by watermelon, lemon, grapes ,guava, avocado

Ques : 3 What are the 4 types of diabetes?

A Juvenile diabetes and type 1 diabetes are both autoimmune conditions in which the body’s immune system assaults and kills the cells in the pancreas that make insulin. People with type 1 diabetes must receive insulin injections to survive as a result of decreased insulin production.

B The most prevalent type of diabetes is type 2, which develops when the body doesn’t make enough or doesn’t use insulin appropriately. It is frequently brought on by obesity and a sedentary lifestyle and is frequently treatable with dietary and activity adjustments.

C Diabetes of this type, known as gestational diabetes, develops during pregnancy and is brought on by hormonal changes that make it challenging for the body to utilize insulin. Although it normally goes away once the baby is born, women who have experienced gestational diabetes are more likely to later develop type 2 diabetes.

D Additional kinds of diabetes: Additionally, there are uncommon types of diabetes, including those caused by cystic fibrosis, secondary diabetes, and monogenic diabetes. Secondary diabetes is brought on by other ailments, such as pancreatic diseases, while cystic fibrosis-related diabetes is a complication of cystic fibrosis. Monogenic diabetes is brought on by mutations in a single gene.