Food and NutritionFoods to be taken
EAT PLENTY OF FRESH FRUITS AND VEGETABLES
- Starchy carbohydrate foods such as bread, pasta, chapatis, potatoes, yam, noodles, rice and cereals.
- The best types of fats are monounsaturated (olive, peanut, and canola oils; avocados; and nuts) and omega-3 polyunsaturated (fish, flaxseed oil, and walnuts).
- Choose chicken, turkey, lean meat and fish as low fat alternatives to fatty meats.
- Choose lower fat dairy foods such as skimmed or semi-skimmed milk, low fat yogurts, reduced fat cheese
- Include more beans and lentils such as kidney beans, butter beans, chickpeas or red and green lentils.
- Choose low-fat sources of protein, such as chicken, fish, low-fat cheese, or vegetarian foods such as soy.
- Apples, avocado, barley, beans, berries, broccoli, chicken, carrots, eggs, fish, flaxseed, milk and yoghurt, nuts, seeds, oatmeal, olive oil, peanut butter, whole grain bread and sweet potatoes these are the best foods to control diabetes
Foods to be avoided
- Sugar and artificial sweeteners, including honey.
- Sweets and chocolates
- Limit salt intake
- Fast foods and snack foods
- Limit intake of caffeinated beverages and alcohol
- Stop smoking
Yoga and Exercise
- Walking, cycling, running, and swimming are good aerobic exercises for people with type 1 diabetes.
- It is important for individuals with type 1 diabetes to engage in flexibility and strength-training exercises.
Resistance training should be performed at least two days per week, with a minimum of one set of 10 to 15 repetitions of each exercise at a low-to-moderate intensity.
- Bhujangasana watch video
- Dhanurasana watch video
- Ardhamatsyendrasana watch video
- Vastrika-in-Vajrasana watch video
- Suryaved pranayama watch video
- Sabasana watch video
Music and MeditationTranscendental Meditation technique for even a short period of time has been shown to be associated with decreased insulin resistance and a lowering of the blood sugar, thereby decreasing the risk factors of diabetes.
- Be physically active
- Follow a healthy meal plan and maintain a healthy weight
- Quit smoking or other types of tobacco
- Do not skip meals and take medicine correctly as prescribed by the doctor.
- Always take food at regular intervals. Do not work in empty stomach as the blood sugar level may fluctuate.