Live With Diabetes –1 Start From Your Plate
You are what you eat.
You may have seen this phrase somewhere around your clock. But in front of your plate, can you even think of it?
If your answer is no, then eat up to the world of disorders.
If it’s a big YES, you are at your destination.
|
PHASE |
FBS (mg/dL) |
RBS (mg/dL) |
HbA1c (%) |
|
NORMAL |
<100 |
<200 |
<5.7 |
|
PREDIABETIC |
100-125 |
- |
5.7-6.4 |
|
DIABETIC |
>125 |
<200 |
>6.5 |
*For general assessment purposes only.
If you are in the prediabetic or diabetic phase, let's start.
Why do we regard food as a major concern in patients?
If you are diabetic, the body can't utilize the insulin properly, which leads to high blood sugar levels, which eventually affects each system in your body. Thus, in our daily diet, we must replace extra fat and calories with healthy alternatives.
QUALITY, QUANTITY AND TIMING OF FOOD
Remember these three golden words with respect to food intake.
QUALITY
Every diabetic patient is aware of cutting down refined sugar in their diet. At the same time, you should also focus on the nutritive value of your food i.e., Carbohydrates (in healthy form), vitamins A, B, C, D & E, Dietary fibers and healthy fats.
CARBOHYDRATES-
The most common features of diabetes include lethargy or urging for bed. So, we must provide the body with healthy energy-giving foods like oats, quinoa, brown rice, wholegrains, legumes etc.
VITAMINS
We all know that vitamins are essential for our normal metabolism. In the case of a diabetic patient, antioxidant vitamins A, C, and E are much needed to control or prevent abnormalities and complications.
Vitamin B (complex) is well-known for its systemic effects and thus in a lifestyle disorder for avoiding further malfunctions. VIT D is regarded as a factor for preventing diabetes and circumventing further complications by normalizing the systemic functions. Vitamin C, which plays a major role in promoting the immune system, is much needed. To get these health benefits, add to your plate - green leafy vegetables, eggs, milk, heart-healthy fresh fish curry (like sardines, mackerel, etc.), low-fat dairy products
DIETARY FIBERS
The food we eat must undergo proper digestion and absorption. Along with that, bowel movements are crucial in terms of physical well-being. CONSTIPATION is one of the most common complications of diabetes. Thus, we should make sure to take enough dietary fiber in the form of non-starchy vegetables, whole grains, nuts, beans, peas, etc.
HEALTHY FATS
Replace butter with healthy options like unsaturated fats like olive oil, coconut oil etc. Yet long term overdoing is not advisable.
QUANTITY
How much can I eat?
Do not over fill your stomach. According to AYURVEDIC CLASSICS, in general, for maintaining an equilibrium, stop taking food when the stomach is half filled. Rest should be reserved for water and normal movement of Doshas. In case of any lifestyle disorders including diabetes, also verify, your plate is greener and limit the starchy part.
TIMING
You should follow consistent meal timing, (ideally 4- 5 hours in between each meal). If you feel hungry in between, you can go for healthy snacking options like hard-boiled eggs, handfuls of almonds, salads etc.
The key is BE CONSISTENT.
Ayurvedic Supplements
Herbal supplements and tablets can work wonders in helping you fight diabetes and related symptoms. Ayurvedic patent and proprietary medicines are available in this category that you may consume after consulting with a professional healthcare expert.
Rajanyamalakadi tablets from Bipha is an efficient natural formulation that helps you heal diabetes and prediabetes. With a herbal blend of Bilva, Ekanayakam, Amalaki and Haridra, Rajanyamalakadi is known to naturally support and relieve blood sugar troubles.
Apart from food, your lifestyle also decides your health. Assess your daily routine through our series LIVE WITH DIABETES and make yourself physically and mentally fit. BIPHA is happy to hear from you and we can help you with the purity of authentic AYURVEDA.