The best diabetic diet your body will thank you for

The best diabetic diet your body will thank you for

The best diabetic diet your body will thank you for

When your blood sugar level is high, there are many foods you shouldn’t eat. This narrows down your food choices significantly because, on the one hand, the food you eat should not spike your blood sugar. On the other, it should provide the necessary nutrients that your body needs. To help you know your best options we have compiled a list of foods that make up the best diabetic diet. These foods are nutritious and they keep your blood sugar level stable.

Best superfoods for diabetes patients

 

Walnuts

Packed with the goodness of ‘healthy’ fats, protein, and fibre, walnuts make a great alternative to snacks like crackers or chips. The fatty acids found in these nuts lower bad cholesterol and increase good cholesterol. Thus, it puts you at lower risk of heart disorders if you have diabetes. 

They are a great snack. The next time you are hungry for a snack, simply toss a few walnuts into a bowl, add sliced cucumber, peanuts and some lemon juice.

Avocado

Good sources of healthy fats, avocados are filled with the essential minerals potassium, beta-carotene, lutein, and vitamins K, C, and E. Consuming avocadoes keep you full for longer and slow the digestion of carbs, which in turn, help stabilize your blood sugar levels. 

Tip: Spread avocado instead of regular butter on your toast every morning.

Pumpkin Seeds

Low levels of magnesium are commonly observed in people with insulin resistance – this is a major reason for the occurrence of diabetes. Seeds of pumpkin are rich in magnesium – a mineral that helps your body to break food down and process it for energy. In fact, for every 100mg increase in magnesium intake, the odds of developing Type 2 diabetes decrease by 15%. This is why pumpkin seeds are an essential part of the best diabetic diet.

Strawberries

Berries make for a great source of antioxidants and are rich in Vitamin C. They help reduce the damage to your body’s tissues and cells caused by free radicals. A cup of fresh, whole strawberries contains approximately 84.7mg of Vitamin C and only 44 calories. Keep in mind, berries are naturally sweet so avoid adding refined sugar to the fruit.

Chia Seeds

Chia seeds are loaded with Omega-3 fatty acids, antioxidants, magnesium and fibre – all of this help reduce the risk of diabetes complications. In fact, they are so good that they are on every doctor’s list of food items for diabetic patients

Ginger

Plant-based foods like ginger contain high amounts of antioxidants, which are known to lower inflammation. Ginger can bring down the levels of fasting blood sugar and raise insulin sensitivity in Type 2 diabetes patients. Not just that, ginger also strengthens the digestive system.

Spinach

Low potassium intake is linked with a higher risk of diabetes-related complications. Leafy vegetables like spinach are a great source of dietary potassium; in fact, a small bowl of raw spinach contains 167mg of potassium. 

Cinnamon

This essential kitchen ingredient helps lower blood sugar levels in diabetics. It also reduces Body Mass Index (BMI), thereby lowering your chances of becoming overweight or obese. 

Stir powdered cinnamon into a glass of warm milk or water and drink every morning on an empty stomach to keep your blood sugar level stable.

Conclusion

Diabetes is a serious condition, which if left uncontrolled can lead to several underlying health issues – heart attack, kidney failure, and others. In addition to conventional treatment, a healthful diet can help you manage your blood glucose level well.

Diabetes is a condition that a huge part of our population suffers from.  Try to monitor your blood sugar level on a regular basis, this will ensure that you keep track of your blood sugar levels. If you want help with devising a diet chart that is well suited to your eating habits, speak to a dietician via MediBuddy today.

Sources:

  1. Medical News Today
  2. Help Guide
  3. Web MD
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Weight gain tips for women

How can a Woman gain Weight in a Healthy Way?

Weight gain tips for women

While the words weight loss brings to mind thoughts of having to give up gorging on delicious cookies and sweets, the words weight gain have the complete opposite effect. In fact, many people think that if you are looking to gain weight, you have the license to gorge on just about anything. This, however, is a misconception. Then how can a woman gain weight? By eating well structured healthy meals and following a suitable exercise regimen. 

How can a woman gain weight through her diet?

Before we begin, we need to caution you. You have to gain weight the right way. There are no shortcuts or easy ways to reach the goal. You shouldn’t simply start bingeing on fatty greasy junk food in a bid to gain a few kilos. 

The math is simple. You have to consume more calories than you burn. Its when there is a surplus of calories will your body convert them into fat.

To gain weight, you should ideally be consuming 300-400 calories more than you need.

You need more proteins

Proteins are the building blocks of your muscles. So if you want to increase your muscle mass, you need your fill of proteins. 

You should aim for 0.7-1 grams of proteins per pound of your body weight. Examples of some mass gainer proteins for females are-

  • Whey protein
  • Soya products
  • Almonds
  • legumes
  • Chicken
  • Cottage cheese
  • Yoghurt
  • Broccoli 

 

Carbs- the surest way to gain weight

Unlike overweight women are advised to limit their intake of carbohydrates, you will require a healthy dose of them. But be sure to consume only healthy carbohydrates. Opt for-

  • All kinds of vegetables
  • Whole fruits
  • Whole grains
  • Seeds and nuts

Increase your intake of fatty foods to gain weight. Once again, remember to steer clear of unhealthy options like fast foods. 

Instead, you can stock up on-

  • Avocados
  • Cheese
  • Dark chocolate
  • Nuts
  • Fatty fishes like herring, mackerel

 

More dietary tips

  • Eat three large meals every day and remember to incorporate the foods we suggested
  • Intersperse your meals with plenty of high-energy snacks such as chikki(peanut bars), energy bars, almonds, fruits with yoghurt etc. 
  • Try milkshakes and smoothies which are quite fattening
  • Condition your meals with spices to make them more appetising. Bland meals will put you off from consuming generous portions of food

 

How can a woman gain weight through exercise?

To gain weight you have to incorporate weight training exercises such as

  • Pull-ups
  • Squats and lunges
  • Bench presses and overhead presses

 

Conclusion

Gaining weight is not that difficult, all you need is a little effort and the right approach.

The two best ways to increase your weight without repercussions are by consuming a nutritious diet and by following an appropriate exercise regime. Regular weight
training increases muscle mass, which will help you gain weight faster. To know
more suggestions on how to increase weight in a healthy manner,
speak to a Doctor on MediBuddy today.

 

Sources: 

  1. HealthLine