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How To Control Diabetes?

Controlling diabetes is essential for maintaining overall health and well-being. In this article, we provide practical insights and tips on how to effectively manage and control diabetes, ensuring a balanced and fulfilling life.

  • 03 Nov 2023
  • 3 min read
  • 28 views

As per the World Health Organisation, 77 million people in India suffer from type 2 diabetes. Moreover, 25 million are pre-diabetic. Type 2 diabetes is, in reality, a lifestyle disorder, characterised by high sugar levels. If you are obese, have high cholesterol, or have a family history of diabetes, you should be more cautious about this disease. Uncontrolled diabetes may lead to loss of vision, kidney failure, heart disease, or other serious problems. But did you know it can be controlled after incorporating a few healthy habits into your daily routine? So, if you’re wondering “how to control sugar levels?” we have the answers. This article will discuss how to control diabetes with some easy-to-follow tips.

 

Diabetes prevention: 5 tips for taking control

Learn how to control diabetes using these simple tips:

1. Lose excess weight

  • Keeping your weight in the ideal range for your body type is extremely important as it reduces the risk of developing diabetes.
  • Obese people are more prone to developing type 2 diabetes. Hence, dropping the extra pounds is helpful to control diabetes.
  • Learning portion control is a must to know how to control diabetes.

 

2. Eat healthy plant-based foods

  • It’s important to consume fibre-rich food like fruits, vegetables, beans, chickpeas, green leafy vegetables, lentils, legumes, nuts, and whole grains in order to keep sugar levels in control. These foods are known to provide us with vitamins, minerals, carbohydrates, and fibre, without causing blood sugar spikes.
  • Foods that are rich in fibre not only keep us full for longer periods but also aid in weight loss and decrease the risk of developing diabetes.

 

3. Eat healthy fats

  • In order to prevent diabetes, it is essential to cut down on excess saturated fat content in food. These are bad fats, often found in whole milk, cakes, processed snacks and red meat.
  • Foods that are good sources of unsaturated fats include olive, sunflower, cottonseed, and canola oils, nuts (all sorts), and fatty fish like salmon, tuna, etc.

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4. Skip fad diets and make healthier choices

  • Different types of diets like paleo, keto, mono, etc. may help you reduce weight but there is little evidence as to how effective these diets are in preventing diabetes.
  • We should opt for a diet that is sustainable, long-lasting, and helps us stay away from health problems.

 

5. Be more physically active

  • Exercise helps you reduce weight, lower sugar levels, and boost your sensitivity to insulin.
  • Aerobic exercise for about 30 minutes a day and for about 150 minutes a week keeps one healthy.
  • Resistance training for at least 2-3 times a day increases strength and helps you maintain weight. It includes yoga, weightlifting and callisthenics.
  • Limiting inactivity by taking a break from long sitting hours by walking for a few minutes or doing some light activities are regarded as the best ways to know how to control sugar levels in your body.
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