A balanced diet means consuming the correct amount of foods from all meals teams and it incorporates an ample quantity of all of the vitamins required by the physique to develop, stay healthy and be disease-free however consuming a balanced weight-reduction plan that retains your blood sugar ranges from fluctuating may be difficult in our every day lives. There are seven important components for a balanced weight-reduction plan: carbs, protein, fats, fibre, nutritional vitamins, minerals and water.

India is only one nation the place hundreds of thousands of individuals undergo from the power sickness referred to as diabetes, which is characterised by excessive blood sugar ranges that may hurt your organs if uncontrolled and entails renal failure, coronary heart illness, stroke and blindness. The good news is you could stop diabetes in numerous methods by way of aware consuming the place you'll be able to help, preserve wholesome blood sugar ranges and decrease your probability of growing diabetes by following just a few simple dietary modifications.

In an interview with HT Lifestyle, Dr Srinath Aswathiah, Consultant Diabetologist and Endocrinologist at BGS Gleneagles Global Hospital in Bengaluru, asserted that it's equally vital to not deprive ourselves of meals one loves. He stated, “We have to understand that lack of carbohydrates could lead to exhaustion and fatigue. A balanced diet should offer around 60% of total calories from carbohydrates, 10-15% from proteins and 20-25% of total calories from fat.”

Stating that weight-reduction plan can play an vital function in controlling blood sugars, particularly if one has diabetes, he inspired to grasp how our physique processes meals otherwise and shared, “Carbohydrates break down into glucose faster than other nutrients. It is therefore ideal to consume right amount of foods with carbohydrates, proteins and fats. This will help to balance sugar levels in ideal range. Foods that are high in protein and fats are advised to maintain healthy diet provided one doesn’t suffer from kidney related health issues. For Vegetarians snack on non-fat Greek yogurt and walnuts for non-vegetarians’ foods like fatty fish like tuna and salmon helps. Snacking on these foods not only maintains blood sugars levels but also help keep blood pressure in check while maintaining a healthy weight. Also, to balance one’s meal non-starchy vegetables like asparagus and green beans adds added benefit. It’s always important to understand that foods that are high in fat like avocados and nuts are great additives for a diet to lower blood sugars.”

He suggested, “Foods that need to be avoided are diet with high carbohydrate content which can affect blood sugar and also weight. Keeping a watch on processed foods like potato chips, packaged grains and fast food is vital. Trans fats, found in many processed foods, are also a danger to heart health. This step will help you avoid foods that will spike blood sugar levels. Low-calorie drinks fill you up and balance glucose levels. Examples include citrus fruits, cucumber with mint. These can be taken anytime. Remember that foods high in fat and protein help you curb cravings. Limit starchy and packaged foods for a healthy diet and to consume foods like whole wheat rich fibre and no added sugar.”

Edwina Raj, Head of Services - Clinical Nutrition and Dietetics at Aster CMI Hospital in Bangalore, defined, “Diabetes is a condition when the body either produces insufficient insulin or uses it improperly. This results in a build up of glucose in your blood, which may cause health issues. The two main types of diabetes are type 1 and type 2. In type 1 diabetes, an autoimmune disease, the body's immune system specifically targets and destroys the cells in the pancreas that produce insulin. The most prevalent kind of diabetes is type 2, which is brought on by a combination of hereditary and environmental factors.”

Talking about how weight-reduction plan may help to stop diabetes, she stated, “Maintaining a healthy weight and regulating your blood sugar levels with a balanced diet will help you avoid developing diabetes. You are less likely to have blood sugar rises after meals if you follow a balanced diet. Additionally, you are less likely to put on excess weight, which is a significant risk factor for type 2 diabetes.”

According to her, following are some useful solutions for controlling blood sugar ranges in India -

• Choose Indian delicacies at its greatest: Include entire grains however carefully , add lentils, and greens that are the primary elements in lots of conventional Indian dishes, all of that are helpful for controlling blood sugar. For occasion, roti, dal, and sabzi could also be present in an Indian dinner.
• Utilise spices: Numerous Indian spices, together with fenugreek, cinnamon, and turmeric, have been discovered to scale back blood sugar ranges. To profit, add these spices to your meals.
• Pay consideration to portion sizes: Even whereas consuming nutritious meals, it is essential to concentrate to portion proportions. Any meals in extra would possibly trigger blood sugar ranges to rise.
• Frequently eat meals and snacks: Regular meals and snacks assist to take care of steady blood sugar ranges. Attempt to not miss meals or going lengthy intervals with out consuming meals.