As it’s universally known, there is no cure for Diabetes. But, regular exercises and a proper diet can regulate the insulin level to a great extent. So, in this article, we have compiled some exercises and food items that the person should and shouldn’t eat.
Exercises for Diabetes
Studies reveal that diabetic patients should always engage in regular physical activities to stay healthy. This can actually work to increase the insulin and keep the sugar level under control. Moreover, exercises help for weight loss and minimize the risk of obesity. So, here’s the list of exercises for staying fit.
Walking is one of the prescribed activities for people with type 2 diabetes. As the individual walks briskly, you are sure to increase the heart rate owing to the aerobic exercise. Besides, it’s beneficial for the person if he indulges in Zumba for three days in a week.
Tai Chi is nothing but a series of movements that are performed slowly for a time span of 30 minutes. The exercise is useful because it not only helps in reducing stress but also keeps the person away from nerve damage, a common diabetic complication.
According to doctors, weight training aids is building muscle mass which in turn helps to maintain the blood sugar level. A person should plan for weight training at least twice a week when he or she considers the diabetic management plan. For optimum physical strength, the individual should increase the number of sets with 10 to 15 repetitions.
Swimming is another aerobic exercise that’s ideal for a person living with Type 2 diabetes. As compared to walking or jogging, swimming is less stressful. The person shouldn’t have a foot injury before he dives into the pool. He or she can wear special shoes to prevent the risk of slipping.
In case a busy schedule keeps the person away from the aforementioned activities, then he can practice yoga. Besides combating insulin resistance, the person can help himself loose body fat and enhance the nerve functions.
Foods that a diabetic patient can consume
Usually, foodstuffs which aren’t processed are always the best for diabetes. In order to meet the nutritional needs, the person should include vegetables and fruits in the diet. So, here’s the list of recommended food items.
If the person enjoys eating an apple every day for four weeks then the LDL (bad) cholesterol would be reduced by 40 percent. The crunchy fruit contains 3 grams of fiber and keeps people away from Type 2 Diabetes.
It’s essential to include Asparagus in the diet because it’s rich source of an antioxidant known as glutathione. The compound plays a vital role in reducing the effects of aging and many diseases like diabetes, cancer and heart ailments.
Avocados are recognized for heart-healthy monosaturated fat which lowers the cholesterol level and decreases the risk of heart diseases. Among the popularly known fruits, Avocados reduces the impact of Type 2 diabetes when they are used in salads and sandwiches.
Apart from the foods mentioned above, the person can eat fruits which are naturally sweet. These include watermelon, papaya, and Indian Blackberry. To know more about the foodstuffs, do go through the online video.
Foods that a diabetic patient must avoid
Food items that contain a high amount of carbohydrates, fats, and sodium should be avoided by diabetic patients. So, here are some foodstuffs which a person can refrain from eating.
Even when the person is dining at a restaurant, he or she shouldn’t order nachos along with an appetizer. While the meal equates to a high number of calories, Nachos contain 59 grams of fat, 39 grams of carb and 830 calories.
A small cup of coffee can refresh a person after a stressful day. But, something like Chocolate Mocha is equal to 470 calories as well as 63 grams of carbohydrates. Similarly, Dunkaccino comprises of 350 calories. As an alternative, a diabetic person can relish green tea which is a rich source of antioxidants.
Owning to the smell, a person having diabetes shouldn’t be tempted to nibble on cinnamon rolls. The dish contains 800 calories and 45 to 60 grams of carbs. An entire roll is equivalent to a wholesome meal the person might have in the afternoon or at night.
Before winding up, it’s always important to follow a diet that’s rich in nutrients. If the sugar is not controlled, then the metabolic disorder can affect organs at some point of time.