It is a widely known fact that India is known as the diabetic capital of the world with the alarmingly high number of people suffering from it – hitting the mark of 69.9 million by 2025 and 80 million by 2030 according to studies.
The beta cells of pancreas produce a hormone called insulin which helps in the regulation of blood sugar levels. An elevated level of glucose in the blood generally indicates that a person is vulnerable/prone to diabetes. However, diet and lifestyle modifications play a major role in managing diabetes.
A balanced and sustainable diet is the way out, as it gives you long-lasting solutions. During summers, your diet can be tweaked a little to adjust to the scorching heat in order to prevent episodes of hypoglycemia (low blood sugar). The golden rule for diabetic patients is “No fasting, no feasting”! Thus, a small- frequent (once in 2-3 hours) meal pattern is advisable.
Dt. Sharanya Srinivas Shastry, Dietician at Apollo Spectra Hospital Koramangala Bangalore, talks of five dietary considerations to manage diabetes in summer:
Include Home-Set Yoghurt And Buttermilk In Your Meals
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If possible, add a with a bit of asafoetida/coriander powder to it and have it preferably as a mid-morning snack or for any two meals in a day. This helps you beat the heat, keeps you well hydrated and stay cool and improves your good gut health. A glass of turmeric milk 30 minutes prior to sleeping is also a good option in order to maintain the sugar levels throughout the night. If you don’t have access to any of the abovementioned things, you can have freshly-prepared sugarless lemonade during the day.
If possible, add a with a bit of asafoetida/coriander powder to it and have it preferably as a mid-morning snack or for any two meals in a day. This helps you beat the heat, keeps you well hydrated and stay cool and improves your good gut health. A glass of turmeric milk 30 minutes prior to sleeping is also a good option in order to maintain the sugar levels throughout the night. If you don’t have access to any of the abovementioned things, you can have freshly-prepared sugarless lemonade during the day.
Consume A Wholesome Meal Between 5 And 7 PM
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A meal that is eaten during this time decides the portion size of your dinner. Most of us tend to snack or eat something junk during this time and it’s very important to plan this meal for the day. You can have peanut poha, parantha-curd, idli-sambar, curd rice with pomegranate, vegetable grilled sandwich or an egg toast instead of having any beverage, smoothie or dessert.
A meal that is eaten during this time decides the portion size of your dinner. Most of us tend to snack or eat something junk during this time and it’s very important to plan this meal for the day. You can have peanut poha, parantha-curd, idli-sambar, curd rice with pomegranate, vegetable grilled sandwich or an egg toast instead of having any beverage, smoothie or dessert.
Consider Gourds As Your Good Friends
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Gourds actually guard you against any sort of sugar fluctuations. They contain a lot of water, fibre, and vitamins like A and C. Moreover, they accelerate weight loss along with giving you satiety. Hence, make a ridge gourd dosa, have a bottle gourd roti, a bitter gourd curry, an ivy gourd subzi or any other variety depending on your regional and local cuisine.
Gourds actually guard you against any sort of sugar fluctuations. They contain a lot of water, fibre, and vitamins like A and C. Moreover, they accelerate weight loss along with giving you satiety. Hence, make a ridge gourd dosa, have a bottle gourd roti, a bitter gourd curry, an ivy gourd subzi or any other variety depending on your regional and local cuisine.
Include Millets For Dinner
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Millets are rich in B group vitamins and fibre, which are necessary to prevent a sugar spike. It gives satiety and is easy on the stomach. Include a foxtail pongal, jowar roti, daliya (broken wheat) khichdi, or bajra roti for dinner along with a delicious home-made dal and a vegetable subzi/curry.
Millets are rich in B group vitamins and fibre, which are necessary to prevent a sugar spike. It gives satiety and is easy on the stomach. Include a foxtail pongal, jowar roti, daliya (broken wheat) khichdi, or bajra roti for dinner along with a delicious home-made dal and a vegetable subzi/curry.
Bid Adieu To Engineered Foods And Sweeteners
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Engineered foods and sweeteners or packaged items come with a lot of added sodium, preservatives and hidden sugars. This elevates your blood sugar levels and gets you habituated to its taste along with causing other complications like hypertension, weight gain and elevated cholesterol levels. Thus, a locally available fresh banana or watermelon over a packaged cream biscuit is a good choice.
Also read: An Expert Takes You Through The Summer Diet: Things You Should Include
Engineered foods and sweeteners or packaged items come with a lot of added sodium, preservatives and hidden sugars. This elevates your blood sugar levels and gets you habituated to its taste along with causing other complications like hypertension, weight gain and elevated cholesterol levels. Thus, a locally available fresh banana or watermelon over a packaged cream biscuit is a good choice.
Also read: An Expert Takes You Through The Summer Diet: Things You Should Include
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