Type 2 diabetes was once considered rare amongst people. However, in the last three decades, this is a major cause for innumerable problems like loss of vision, kidney failure where the person has to depend on dialysis, heart attacks, amputations, frequent infections and inflammations, and even early death. Sadly enough, not many people are even aware of the fact that they have diabetes. The question is, can some modifications in a person’s diet and lifestyle help in bringing about some positive results in their blood sugar levels. The answer is a big yes! Listed below are some changes that can be incorporated in a person’s diet:

Reduce intake of added sugars and processed foods: Any kind of sugary beverage including soda should be totally avoided. Replace them with green tea, camomile tea, or even soy milk and unflavored yogurt.

Resort to whole grain: Whole grain is nothing but real grains that are not stripped of their nutrients while processing. Even while swapping from refined grains to whole grains, try to include more quinoa, corn, oatmeal, and brown rice in your meal instead of whole wheat.

Increase fiber intake: Generally, fruits and vegetables are high in fiber. People who consume high-fiber foods do not have any weight issues, as their calorie intake would be significantly less, which results in a lower risk of diabetes. Legumes are rich in fiber and can be included in one’s diet. They include lentils, chickpeas peas, and beans, and it is always better to buy fresh items.

Increase intake of fruits and vegetables: Nutrition specialists from across the world recommend consuming locally grown vegetables. Besides, experts say that it is imperative that we consume rainbow-colored vegetables i.e., to include vegetables of all kinds. But one should ensure that starchy vegetables do not take away a significant portion of the rainbow platter. There is a general myth that potatoes should not be consumed if you are diabetic, but that is not entirely true. Unless they are fries, one can very well include potatoes in their meal plan.

Avoid processed red meat: Innumerable studies have shown that processed red meat increases the risk of developing diabetes. Stick to chicken, fish, and eggs as much as possible so that you ensure to maintain a good blood sugar level if you are a type 2 diabetic already.

Apart from the aforementioned changes, given below are some tips to manage and maintain your diabetic levels:

Find a support group: More often than not, there is very little motivation for people with diabetes to follow a healthy lifestyle routine, which includes daily workouts (even if it is 30 minutes per day) or reducing their stress levels. Besides, just being a diabetic puts them in a lot of stress because they have to constantly watch what they do and what could affect them. Finding a support group could give you a lot of motivation to be consistent at everything. Just the feeling of being a part of a group who are also facing the same problems as you do could provide sufficient motivation to stick to your lifestyle changes.

Develop a hobby: Keep yourself engaged both physically and mentally with an activity that interests you. This will ensure that your stress levels come down and so does the blood sugar levels.