In diabetes, diet has a direct impact on blood sugar level. especially some “white things” There are such which contain more refined carbohydrates and they increase sugar rapidly. If you want to keep blood sugar under control, then it is very important to stay away from these 5 white things.
1. White Sugar
Sugar directly increases glucose in the blood. Sugar present in tea, sweets, biscuits and cold drinks is the biggest danger for diabetes patients.
Option: Use very little quantity of jaggery, stevia or unsweetened flavour.
2. Refined Flour
Bread, naan, pastries and samosas made from refined flour are digested quickly and increase sugar rapidly.
Option: Wheat flour, jowar, bajra, ragi flour.
3. White Rice
White rice has a high glycemic index, which causes blood sugar to rise rapidly.
Option: Brown rice, red rice, oats or millet.
4. Potato
Potatoes contain a lot of starch, which gets converted into sugar in the body. Eating potatoes in large quantities can worsen the sugar level.
Option: Vegetables like bottle gourd, zucchini, tinda, ladyfinger, bitter gourd.
5. Salt (in large quantities)
It does not increase sugar directly, but excess salt increases high BP, which is dangerous for diabetic patients.
Option: Limited quantity of rock salt or low sodium salt.
What to eat in diabetes?
- Green vegetables (spinach, fenugreek, bitter gourd)
- Whole grains (oats, jowar, millet)
- pulses and gram
- Nuts (in limited quantity)
- curd and buttermilk
- Fruits (apple, guava, papaya – in limited quantity)
Easy tips to control blood sugar
- Do walk for 30 minutes a day
- take small meals
- Reduce sweets and junk food
- take medicines on time
- Check sugar 1–2 times a week
When is consultation with a doctor necessary?
If:
- sugar is going high again and again
- Dizziness, excessive thirst or frequent urination
- losing weight rapidly
So contact the doctor immediately.
In diabetes, you can control blood sugar to a great extent by staying away from white sugar, flour, white rice, potatoes and excess salt. Diabetes becomes easy to manage with proper diet, regular exercise and timely medication.
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