If you are someone with diabetes, you would have spent a lot of time (after diagnosis) looking for ways to keep your sugar levels in the normal range. Especially with festivals and wedding ceremonies all year round, there is little room to stay on track, and things can get overwhelming.
If your sugar levels are higher than normal and you are looking for a healthy routine to maintain normal sugar levels, Sugar.Fit has all the answers for you. We have specialists to assess your health and customise your diet plan to meet your goals.
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Why should you maintain a normal sugar level?
The food (carbohydrates, in particular) we consume is broken down into sugar. The insulin produced in our bodies takes this sugar to cells of organs and muscles for use, converting the excess into fat for storage. Since our cells run on sugar, they need to have enough glucose.
In people with diabetes, there is either less production of insulin or there is less sensitivity in the cells to uptake glucose. In both these cases, the level of glucose in the blood remains high and with less conversion into fat. These high blood sugar levels affect blood vessels that supply blood to the brain, eyes, kidneys and heart. This greatly impacts normal functioning, attentiveness, vision, immunity and nervous response. If you do not maintain a normal level of sugar, it may lead to kidney damage, vision loss and associated ailments.
What is the ideal blood sugar level?
The ideal blood sugar level varies from person to person. For a healthy individual, it is around 90-110 mg/dl (fasting) and 130 mg/dl post-meal. For people with diabetes, the normal range is between 130 and 140 mg/dl. The numbers are flexible and subject to change depending on metabolism, body type, activity and time between a meal and the blood test.
What should you eat to maintain a normal blood sugar level?
This is a common question among people with diabetes and there are a lot of answers to it. Diet can never be a one-size-fits-all concept. Each body type is different with different genetic makeup and metabolism. For instance, some may be sensitive to gluten while some may be fine with it. Some may be lactose intolerant while others may function just as normal with three cups of milk a day.
It narrows down to what you have been consuming over the years and what fits you well. It is easy to get carried away with fad diets, but it takes an educated and trained dietitian to curate the ideal diabetic diet chart that fits you. Sugar.Fit has specialists to help you with that.
Below are some breakfast, lunch and dinner options that are ideal for consumption, especially if you have diabetes. These make eating a pleasant experience and change how you think about ‘diet’. You can savour them guilt-free while also maintaining a normal sugar level.
Breakfast: Start your day right
The first meal of the day gets you started for the day and you can never skip them. You can have boiled eggs with oats or a ragi chilla with onions, carrots and coriander. Multigrain porridge is packed with protein, fibre and micronutrients. Idly with sambar, and millet Pongal are simple and nutritious options too. If you are looking for world cuisine alternatives, you can have an omelette with spinach and vegetables, and an avocado salad or sandwich. You can have a fruit of your choice, buttermilk, or homemade chikki as a mid-morning snack.
Diabetes-friendly lunch ideas
In this fast-paced world, taking time to cook your food and carry them to your workplace is a luxury. However, to keep your blood sugar level under check, it is important to cook your meals and keep them as balanced as possible to maintain a healthy sugar level for a long period.
Lentils or boiled eggs as a mid-morning snack or along with lunch. Some of the lunch options included in our diabetes diet chart are rice with sambar, sauteed seasonal vegetables with cucumber or carrot salad, spinach rice with seasonal vegetables and cucumber or carrot salad, boiled chickpeas and peanut salad with a lot of vegetables, egg rice or vegetable rice with raita and lentils curry, multigrain orragi roti with paneer bhurji, seasonal vegetable curry, and rice with fish curry and cucumber or carrot salad.
Diets are not just about what foods you eat, but also about consuming them in the right quantity. These are options just to give an idea, you can always get creative and consume what you love, in moderation.
Dinners for a healthy sugar level
Since our body’s metabolism drops gradually later during the day, it is important to keep dinners light. Moreover, to enhance digestion and prevent acidity, consume dinner at least two hours before going to bed. Include enough protein in your dinner to stay full for longer and keep away from sugar and late-night cravings. Some of the options for dinner that keep your blood sugar level in check are, ragi dosa with chutney, spinach dosa with sambar, ragi idly, rice with veggies overloaded sambar, vegetable or fruit or paneer salad, or anything that makes you feel light and good.
You can eat well to beat it
Knowing what works best for your sugar level was once a difficult task. Now, eating right to maintain normal blood sugar level is easy with all the knowledge and people available out there to walk beside you along your way. As much as it is important to keep track of your blood sugar level, it is equally important to effectively take the right means to see the reading on a device. With proper lifestyle and the right guidance such as in a diabetes diet chart from specialists at Sugar.Fit, it is easy to maintain a healthy blood sugar level.