Introduction
Our bodies’ cells require sugar (glucose) for energy, and we all need that power for bodily functions like moving, thinking, learning, and even breathing. It comes from the food we eat — carbohydrate-containing foods are the main contributors to the rising blood sugar in the body.
Blood glucose is a type of sugar that the bloodstream transports to all cells in the body to provide energy. Blood sugar levels must be kept within a safe range to reduce the risk of diabetes and heart disease. This sugar can be obtained through the food we consume daily. However, our body can also create glucose independently inside the liver, producing and breaking down stored glucose.
What is a Normal Blood Sugar Level?
Maintaining the normal blood sugar level in people with diabetes can be challenging as the levels fluctuate more. In diabetes, blood sugar management aims to keep levels within a healthy range. Here are the normal ranges of blood sugar levels for diabetics and non-diabetics:
- Normal blood sugar level after fasting
- Non-diabetics: 70-99 mg/dL (3.9-5.5 mmol/L)
- Diabetics: 80-130 mg/dL (4.4-7.2 mmol/L)
- Normal blood sugar levels two hours after meals:
- Non-diabetics: Less than 140 mg/dl (7.8 mmol/L)
- For diabetics: less than 180 mg/dl (10.0 mmol/L)
How to identify changes in normal sugar levels?
Do you feel that your normal sugar level is changing? Here are some symptoms that you must see.
- There is a sudden increase in the rise of thirst level. The patient always feels the need to consume more and more water.
- Polyuria is commonly seen. This is known as an increase in the frequency of urination.
- Sense of weakness, fatigue, and tiredness is always present.
- There might be an alteration in vision. The patient often feels blurring of vision or strain on the eyes.
- Headaches and body pain often accompany alteration in blood sugar levels.
- There is an urge to eat more now and then.
- Rapid loss of weight is also noted.
- Delayed wound and sore healing seen. For example, injuries and regular sores such as ulcers take a long time to heal.
- The sensation of numbing or tingling can be felt on the palms and the sole of feet.
What are the Good Foods for diabetics?
Your food choices are essential if you want to prevent or manage diabetes. Following a strict diet and engaging in plenty of physical activity significantly reduce severe complications of diabetes. Here are some tips regarding good food for diabetics that they should follow to manage diabetes:
What Do You Eat?
Diabetes can be controlled by consuming the right food in the correct portions. Maintaining a diet plan, keeping a diet chart, and carefully monitoring your calorie intake can also help you control your sugar level. The three most essential nutrients in our diet are carbohydrates, protein, and fat.
- Carbohydrate: Food containing complex carbohydrates is recommended for diabetics, e.g., food rich in fiber like wheat-containing food, fruits with pulp, salads, etc. While food containing simple carbohydrates is not recommended, e.g., sugar, sweets, chocolates, fruit juice, etc., which lack fiber because the body absorbs them quickly, resulting in a blood sugar spike.
- Proteins: Consume food with an abundant quantity of protein, like eggs, fish, chicken, broccoli, homemade paneer, pulses, etc.
- Fat: Blood flow can be improved with the help of good fat. So, good fats, such as Omega 3 and 6, should be consumed because they benefit the body. Cooking oil with these fats is a natural source of these.
How Much Do You Eat?
Diabetic patients must watch their portion sizes daily (i.e., food quantity and distribution on our plate). It is, in fact, a straightforward formula. Your RDA (Recommended Dietary Allowances) will determine your portion size. Then, divide carbohydrate, protein, and fat portions based on your total calorie intake.
Conclusion
One of the significant ways to manage diabetes is a healthy diet and exercise. It’s critical to develop simple, realistic, and ultimately livable routines. To resist the urge to satiate your hunger, divide your daily consumption into three main meals and three snacks in-between the different meals. Snacks should be smaller in portion and never equal any of the meals you consume.
