Diabetes management is not just about avoiding sugar; it's about creating a sustainable balance between your nutrition, physical activity, and medical care.
1. Balanced Nutrition
Monitoring carbohydrate intake is crucial. Focus on whole grains, leafy greens, and lean proteins. Small, frequent meals can help maintain stable blood glucose levels throughout the day.
"The Glycemic Index (GI) is your best friend. Choose foods with a low GI to prevent sudden insulin spikes."
2. Regular Physical Activity
Exercise helps your muscles use blood sugar for energy. Aim for at least 30 minutes of moderate activity, like brisk walking, five days a week.
- Check blood sugar before and after workouts.
- Stay hydrated with water, not sports drinks.
- Wear proper footwear to prevent foot injuries.
3. Consistent Monitoring
Regularly checking your blood sugar levels provides vital data for you and your doctor to adjust your treatment plan effectively.
Sample 1-Day Diet Chart
| Time | Recommended Food |
|---|---|
| Early Morning | 1 Glass warm water + 5 soaked almonds |
| Breakfast | Oats with low-fat milk OR Vegetable Poha |
| Mid-Morning | A small bowl of Papaya or an Apple |
| Lunch | 2 Multigrain Rotis + 1 Bowl Dal + Seasonal Veg + Salad |
| Evening | Green Tea + Roasted Chana (Gram) |
| Dinner | 1 Roti + Vegetable Soup OR Grilled Paneer/Chicken |
Target Blood Sugar Levels
Fasting (Empty Stomach)
70 – 100 mg/dL
This is considered the normal range.
After Meals (2 Hours)
Less than 140 mg/dL
Postprandial target for healthy adults.