Summer nutrition tips to follow if you have diabetes season can be harsh for people with as they tend to get dehydrated more quickly than others which could cause their blood sugar levels to rise. Their body may not be able to naturally cool down effectively too as certain diabetes complications can damage blood vessels and nerves, thus affecting one’s sweat glands.
- Extreme heat can also change how your body uses insulin making regular monitoring of blood sugar levels important.
- Also read: ) Drinking enough liquids, choosing to manage and having foods that naturally cool down the body is a must for a person with diabetes.
- The scorching summer can dehydrate the body which can add on to the complications.
Dehydration and low water intake can also lead to higher blood sugar levels. Hence, along with tracking your eating habits and making healthy food choices, good hydration can also help in keeping blood glucose levels in safe range during summers,” says Dr Meghana Pasi, Nutrition Consultant MyThali program, ArogyaWorld.
Here are some nutrition tips suggested by Dr Pasi: 1. Choose healthy carbohydrates: Eat non-starchy vegetables, fruits, whole grains, legumes and beans, low fat milk and milk products which have a low Glycemic Index (GI) and lead to slow release of glucose in the blood. Avoid refined sugars and flours.2.
Add fibre to your meals: Fiber helps in lowering blood sugar levels by increasing the digestion time and absorption of sugars in the blood. Veggies, fruits, whole grains, nuts and legumes have high fiber content.3. Have fruits: Eating fruits will not just help to quench thirst and feel refreshed in hot weather but they are also wonderful for good nutrition.
Summer fruits and veggies like watermelon, tomatoes, spinach, cucumber, celery, berries, bell peppers don’t just provide enough hydration, they also are rich in fiber, Vitamin C, Vitamin K, Vitamin A and potassium, calcium, magnesium and antioxidants like lycopene and anthocyanins. Watermelon and cucumbers contain more than 90% water.4.
Eat mangoes in moderation: Diabetics can also relish mangoes in their meals but be wary of the portion sizes. Fruits should be eaten in moderation. Try to swap roti and rice portions with them and include protein sources like legumes, chickpeas, peas, beans, paneer, fish and eggs to reduce the GI.5.
- Have a balanced thali: Include cereals, grains, dal, fish, eggs, veggies and curd in the right portions to make a healthy nutritious balanced thali.6.
- Do not eat all carbs in one go : This will lead to faster release of sugar in the blood and spike blood glucose levels.7.
- Some meal options to try: Multigrain chapatti wrap with chickpeas and bell pepper stuffing, chana chat loaded with tomatoes and cucumber, cucumber sticks with hummus, watermelon-cucumber-paneer-lettuce-olive oil salad, spinach-corn-hung curd grilled sandwich are some of the summer meal options for people with diabetes.
SHARE THIS ARTICLE ON : Summer nutrition tips to follow if you have diabetes
What is the best beverage to drink if you are diabetic?
5. Unsweetened coffee – Drinking coffee might help lower your risk of developing type 2 diabetes by improving sugar metabolism, according to a 2019 review of studies, As with tea, it’s important that your coffee remain unsweetened. Adding milk, cream, or sugar to your coffee increases the overall calorie count and may affect your blood sugar levels.
Is coffee OK for diabetics?
In short, yes, it’s safe to drink coffee if you have diabetes. Although the research on coffee’s benefits is mixed, as long as you keep an eye on your blood sugar and stick to coffee with less sugar, drinking coffee shouldn’t be dangerous. But make sure you limit your caffeine consumption to a reasonable amount.
Which fruit can reduce sugar?
– Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, all of which may help reduce blood sugar and protect against diabetes ( 59 ). Although total fruit consumption has been shown to decrease diabetes risk, eating specific fruits, including apples, may be particularly beneficial for lowering blood sugar and reducing the risk of developing diabetes ( 60 ).
What fruits are not OK for diabetics?
Diabetics should avoid fruits with a high GI or eat them in moderation so that their blood sugar levels do not spike abruptly. Pineapple, watermelon, mango, lychee, and banana have a high GI, so these are the worst fruits if you are diabetic.
What kind of milk can diabetics drink?
– The American Diabetes Association recommends several meal plans geared toward keeping blood sugar under control and maximizing nutrition. Popular plans use:
carb counting, which sets a number of carbs for each mealthe plate method, which uses portion control to promote non-starchy vegetables and limit starches and proteinthe Mediterranean eating pattern, which rich in fruits, vegetables, healthy fats, whole grains and limited processed foods, red meats and sweets. One study included dairy in the mediterranean eating plan and found health benefits
No matter which eating pattern you choose, the amount of carbohydrate you budget for each meal or snack should be individualized for your needs. The carbohydrate found in milk should be tallied as part of that budget. A Registered Dietitian or Certified Diabetes Care and Education Specialist can help you determine the amount of carbohydrate you need daily.
Dairy milk contains the naturally occurring sugar lactose. Some people have digestive issues such as gas or diarrhea when they ingest lactose. This naturally occurring sugar is included in the sugar count, but the label may also list any “added sugars”.
What can diabetics drink at night?
Q: What can I drink before bed to lower my blood sugar? – A: Drinking apple cider vinegar at bedtime can help diabetic people control their blood glucose levels. A diabetic patient should take one teaspoon of apple cider vinegar in warm water before sleep. It can also aid in the regulation of fasting blood sugar levels in the morning.
Are bananas good for diabetics?
– A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
Can diabetics drink wine?
– Most people with diabetes can safely drink alcohol in moderation. However, it is important that people monitor how alcohol makes them feel and stop drinking right away if they feel dizzy or weak. People with alcohol use disorder or a history of binge drinking should contact a doctor about safe strategies for reducing or eliminating alcohol consumption.
Is Cheese good for a diabetic?
The lowdown – Eating healthy is important to help manage symptoms of type 2 diabetes. While there are myths that state those with diabetes should not consume dairy, these products, including cheese, can actually be beneficial when consumed in moderate amounts.
Cheese, in particular, can actually be great at helping to manage blood sugar levels because of its low glycemic index. Not all cheeses are created equal, as some have higher calories, saturated fats, and salt content. Choosing healthy cheeses low in salt can help manage symptoms of type 2 diabetes better than cheeses with artificial flavorings and colors.
There are risks associated with eating too much cheese, but these can be minimized by paying attention to nutrition labels and consuming cheese in healthy amounts.
Can diabetics drink milk at morning?
Drinking high-protein milk at breakfast can help diabetics keep their blood glucose under control, a study has found. Researchers from the University of Guelph and University of Toronto in Canada showed that a change in breakfast routine may provide benefits for the management of type 2 diabetes, To know more about diabetes, click here,