Health And Fitness Fans: Fight Diabetes

Sunday, May 5, 2019

Fight Diabetes

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***Diabetes*** is an illness that can’t be completely treated, However, this can be controlled by maintaining healthy lifestyle and eating habits. There are lots of causes or factors of Diabetes and this includes ***Family history***, ***Aging***, ***weight***, ***lifestyle***, ***pregnancy and even stress***.

> I have had a *Gestational Diabetes* for both of my pregnancy. My Father is dependent to Insulin to help him control his blood sugar. It runs in our family so we are mindful with our diet. > I can’t eat the foods i like or a much as i like when i was pregnant. I have to make sure my sugar is in control. ***I know it’s hard... But the good thing is we can control it. It just needed tremendous discipline and proper knowledge about Diabetes***.

### These are the tricks i used to maintain my ideal weight for pregnancy 1. Drinking a glass of water or fresh coconut juice every morning before breakfast. 2. A piece of Dried Date fruit followed by a bowl of porridge as my main breakfast. 3. Drinking water 15 minutes before meal or a salad before the main meal. 4. Sometimes a soup if it’s available before the main meal. *Either ways, This strategy works with me without feeling frustrated*.

### What Foods should we eat if we are a Diabetic? If you are a ***Diabetic***, Our body is ***not able to control our Blood sugar (Glucose)***, Therefore, consuming ***right foods*** is extremely important to ***control blood sugar*** levels. **Breads and Cereals** - Brown rice, Brown bread, whole wheat flour and whole wheat pasta. Sugar- free cereals or bran. **Fruits** - Eat fresh fruit rather than artificial juices,They are loaded with sugar. Eat fresh fruit instead of Fresh juice. > When you eat fresh fruit you only consume a small portion, a juice can contain a large quantity of fruits. (Pear, peach, strawberry, pomegranate, apple, orange, grapefruit, melon and kiwi) **Dairies** - Low- fat milk or fat- free yoghurt. **Meat and Poultries** - Consuming low fat meats by removing fats and skin before cooking. Consuming white meats. -Ideal cooking methods such as boiling, steaming or grilling. (chicken, egg, fish and less red meat). **Oils and Fats** - Use vegetable based oils when cooking instead of animal based oil. - Increase consumption of fish, white meat, starchy vegetables and oil. (olive oil, canola oil, sesame oil, sunflower oil).

### Foods to avoid or limit when you are a Diabetic 1. Fast food 2. Avoid animal fats 3. Avoid sugary biscuits, fizzy drinks, pastries and ice cream 4. Avoid white rice and white bread 5. Fried starchy foods 6. Reduce consumption of butter or ghee 7. Avoid sugar and sauces or heavy dressings for salad.

### Healthy Habits to Maintain Blood sugar 1. Lifestyle and Habits to control the Blood sugar naturally 2. Eat fruits and vegetables for proper portion 3. Maintain weight 4. Regular exercise 5. Change eating habits 6. Reduce the consumption of sweets 7. Whole grains and whole wheat ### Example of a Healthy Diet plan ***Bread/cereals and carbohydrates*** - Oats (½ cup) - Brown cornflakes - Bran - Whole wheat pasta (½ cup) - A slice of wholemeal bread ***Fruits*** - Medium size of apple, banana or orange - Fruit salad (½ cup) - Dried fruits (⅛ cups) - Strawberry or other berries (½ cup) - Slice of melon or watermelon ***Meats and Poultry*** - 90 gram of fish or chicken breast - 50 gram of nuts - 1 large egg ***Vegetables*** - Cooked vegetables - Vegetable soup (½ cup) - Vegetable soup (½ cup) - Salad (1 cup) ***Milk and Dairies*** - Fat-free or low-fat milk (2 Low -fat cheese (1 ½ cup) - Cottage cheese (1 ½ cup) - Cottage cheese (1/2 cup)