Various research studies have indicated that there are many benefits of diet and exercise for diabetes. It is possible to reduce blood sugar levels by keeping good control over diet. Similarly exercising regularly helps in keeping the blood glucose levels under check.
The main purpose of diabetic diet is to maintain perfect body weight by providing complete nutrition and keeping the blood sugar levels within the permissible limits.
There is no perfect diet plan for diabetics that will work for everyone. Also the diet cannot be the same for long durations. Modifications will be required from time to time. Further, factors like blood pressure and high cholesterol levels can complicate the planning of the diet.
High fiber content in the food is considered to be good for diabetics. Also it is better to have 5-6 small meals as compared to 3 big meals.
Diabetics should try and avoid sweets, refined foods, fried foods and bakery products. Instead one should go for whole grain and high fiber foods.
It is also good to avoid fats, especially saturated fats. Unsaturated fats and oils or mono saturated fats are much better options.
Eating fruits and vegetables is a great way to increase the fiber content. As far as fruits are concerned it is best to have fruits with low glycemic index (GI). Fruits with low glycemic index contain slow release carbohydrates that help in keeping blood sugar levels under control.
Examples of low GI fruits are – apples, oranges, pears, peaches, strawberries, plums etc.
Doctors recommend eating beans and lentils like butter beans, kidney beans, chickpeas or green and red lentils.
The fiber present in fruits and vegetables not only helps in regulating blood sugar levels but it also helps in keeping you full for longer.
Fruits and vegetables are low in calories and therefore it is also suitable for diabetics who want to lose weight.
Since we know that it is the combinational benefits of diet and exercise for diabetes that are helpful, let’s now discuss some of the benefits of exercises.
Along with diet, physical exercises can play a major role in maintaining good health for diabetics. When there is physical activity the body uses glucose for this purpose. Physical activity also helps in decreasing insulin resistance in the body.
It is recommended that adults should have at least 30 minutes of physical activity 5 days a week. For children it should be 1 hour of physical activity 5 days a week.
As per research studies, people with type 2 diabetes are more prone to cardiovascular diseases like heart attack and hardening of arteries. Regular exercises help in reducing the risk of cardiovascular diseases.
Regular exercises can help in lowering blood pressure and bad cholesterol. Exercises also help in increasing good cholesterol.
Exercising also helps obese people with diabetes to shed some weight and fat. This in turn helps in maintaining a healthy body mass index (BMI) which is vital for diabetics.
There are many psychological benefits of exercising also like positive attitude, sense of well-being and better quality of life.
In order to keep diabetes under check it is important to be consistent with diet control and physical activities. Hopefully you found these tips on many benefits of diet and exercise for diabetes to be useful.
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