Manage Your Diabetes With These 5 Morning Rituals

Updated on November 16th, 2020
Diabetes Management

Diabetes is a condition marked by unsteady blood sugar levels. Diabetes is of multiple kinds; it usually occurs when our body is not producing enough insulin or cannot respond to the quantity produced. Diabetes cannot be reversed, and if left uncontrolled, it could start affecting your kidney, eyes, and heart as well.

Diabetes management is an amalgamation of things that help keep our blood sugar levels manageable. Diet and lifestyle are two of the essential components of diabetes management. It will help if you had a balanced diet filled with low glycemic index foods high in protein fiber.

There are few herbs that you can bring to your aid as well. Make sure to eat at frequent intervals and not forget to workout.

Tips for Diabetes Management

Diabetes: Starting your morning with these five tips can help manage blood sugar levels:

1. Begin your day with fenugreek water

Soak some methi or fenugreek seeds in water overnight and drink the water the next morning. Fenugreek seeds are abundant in soluble fiber that slows down the absorption of sugar. It also helps detoxify our system.

Fenugreek seeds can help treat people with diabetes. They are rich in soluble fiber, which lowers the rate of absorption of carbohydrates and digestion [1]. They can also help improve most metabolic symptoms linked with type 1 and type 2 diabetes by improving overall glucose tolerance and reducing blood glucose levels.

They also have an amino acid called 4-hydroxy isoleucine believed to have anti-diabetic properties that help increase insulin sensitivity, thereby helping with the breakdown of sugar in the blood.

2. Chomping on some soaked almonds is also a great idea. 

For good quality protein and healthy fats Soaked almonds are much better because the peel of almonds has tannin, a compound that inhibits nutrient absorption. After soaking, peeled almonds ensure a steady inflow of antioxidants and nutrients.

Almonds, while nutritionally beneficial for most individuals, are particularly useful for diabetic patients. Studies have shown that almonds may reduce the rise in blood sugar  (glucose) and insulin levels after meals [2].

In a 2011 study, scientists found that 2 ounces of almonds’ consumption were linked with lower levels of fasting glucose and fasting insulin. This amount consists of around 45 almonds.

The key in this research is that the participants reduced their caloric intake by adequate to accommodate the incorporation of the almonds so that no extra calories were consumed.

A 2010 review noted that eating almonds can help increase insulin sensitivity in individuals with prediabetes.

3. Have a high-protein and high-fiber breakfast

Think whole grains, eggs, cereals, and legumes. High-fiber food gets digested gradually and keeps blood sugar spikes under control [3]. You can try options like moong dal chilla, oats idli, dal paratha, etc.

High-fiber foods are reputed to lower blood sugar and blood cholesterol levels. Oats, whole grains, chana atta, millets, and other high-fiber foods should be included in foods for people with diabetes. Sooji, maida, pasta, noodles should be avoided.

If one feels like consuming noodles or pasta, it should always be accompanied by sprouts/vegetables.

One of the major goals of breakfast is to keep you full until lunch break. Fiber and protein digest slowly and stave off hunger hormones, so you feel fuller longer. A breakfast high in fiber and protein can help reduce cravings before lunch and help keep blood sugar in range.

4. Replace fruit juices with whole fruits. 

Grocery -bought fruit juice takes away most of the fiber, leaving back copious amounts of sugar. If you happen to be a diabetic patient, these kinds of juices may prove detrimental to you. It would be wise if you instead opted for seasonal and local fruits replete with fiber and roughage.

The ADA (American Diabetes Association) advises that any fruit is fine to eat for a diabetic patient, so long as that person is not allergic to a specific fruit.

A meta-analysis published in 2014 in the BMJ (British Medical Journal) found higher fruit intake was significantly linked with a lower threat of type 2 diabetes [4].

The preparation of fruit, however, can impact blood sugar. Frozen or fresh fruits are better than processed fruits straight from a jar or can, such as canned fruit and applesauce. Processed fruits also include fruit juices and dried fruit.

Diabetic patients should eat processed foods sparingly or avoid them altogether. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.

The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.

Fruit blends like smoothies also have high sugar content and are more rapidly absorbed, leading to higher blood sugar spikes.

[Also Read: Covid-19 and Diabetes]

5. Do not forget the fluids

Pack some chaasor herbal tea, nimbu pani, in a flask for work. Keep sipping into it as and when needed. Going long hours without liquids could make you dehydrated, which could take a toll on your blood sugar levels.

Low or zero-calorie drinks are usually your best bet when choosing a beverage. Squeeze some lime juice or fresh lemon into your glass for a low-calorie, refreshing kick.

Remember that even low-sugar options, like vegetable juice, should be taken in moderation.

Reduced-fat dairy is a nutritious choice. However, it does contain the naturally occurring lactose (milk sugar), so this drink must be taken into account in your total carbohydrate allowance for the day.

Dairy options are also not regarded as a low-sugar drink. Whether you’re at a restaurant or at home, here are the most diabetes-friendly beverage options.

Bottom Line

Lifestyle and diet are two of the essential components of diabetes management. Beginning your morning with these five tips can help manage blood sugar levels better. Remember these quick tips every morning and manage diabetes like a pro.

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