Diabetes is one of the most prevalent health concerns worldwide, and it requires a balanced combination of diet, exercise and lifestyle changes to manage it effectively. Simple daily habits can make a big difference collectively. Dietitian Sonia Narang highlights easy yet effective daily diet routines that can help control diabetes naturally. With the right approach, it is possible to maintain healthy blood sugar levels and improve overall health. Managing diabetes doesn’t have to be complicated. According to Sonia Narang, these natural and practical tips can empower individuals to take control of their health.
Also read: Why are diabetics at higher risk of heart disease?
Here are 5 expert-recommended daily routines for managing diabetes:
1. Fenugreek seed water
Fenugreek seeds are a powerhouse of benefits for managing diabetes. These seeds contain soluble fiber that helps slow down the digestion and absorption of carbohydrates, thereby controlling blood sugar levels. To make fenugreek seed water, soak one spoon of fenugreek seeds in some water overnight. Drink water first thing in the morning on an empty stomach. This simple habit not only helps in reducing blood sugar levels but also increases insulin sensitivity. Regular consumption can significantly improve glucose metabolism.
2. Onion Salad
Raw onion is a diabetes-friendly food that works wonders in reducing blood sugar levels. Studies have shown that consuming just 100 grams of raw onion can lower blood sugar within four hours. Onions contain sulfur compounds and flavonoids that improve the body’s insulin response and reduce blood sugar levels. Including onions in your daily meals as a salad or garnish is an easy and effective way to enhance your diabetes management plan. Furthermore, onion also has anti-inflammatory properties that promote overall health.
Also read: 5 Khichdi Recipes That Can Help Manage Blood Sugar Levels
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3. Cold Pressed Oil
Selecting the right cooking oil plays an important role in managing diabetes. Refined oils often contain trans fats and an unbalanced omega-6 fatty acid profile, which can worsen inflammation and insulin resistance. Instead, switch to cold-pressed oils like mustard oil, coconut oil, or extra virgin olive oil. These oils have a balanced fatty acid profile and are rich in natural anti-inflammatory compounds. They help reduce bad cholesterol (LDL) levels and improve heart health, which is especially important for diabetics. Using cold-pressed oils in cooking can increase the nutritional value of your food while promoting better blood sugar control.
4. Walking 500 steps after meals
Regular physical activity is a cornerstone of diabetes management. Walking just 500 steps after each meal can make a significant difference. Jogging after meals activates your muscles, which use glucose from the bloodstream for energy, thus preventing a sharp rise in blood sugar levels. Additionally, it reduces the risk of insulin resistance, aids digestion and aids in weight management. This simple habit doesn’t require much time or effort, but it can provide long-term benefits for your health.
5. Amla turmeric water at night
Amla (Amla) and turmeric (Haldi) are two powerful ingredients that can work wonders for diabetics. Amla is rich in chromium, which increases insulin sensitivity, while turmeric contains curcumin, which is known for its blood sugar-lowering properties. To make Amla turmeric water, mix one spoon of Amla juice and a pinch of turmeric powder in a glass of water and drink it before sleeping. This combination not only helps in better glucose metabolism but also reduces cholesterol levels and toxic load that can affect insulin function.
Consistency is key, so start incorporating these practices into your daily routine and experience the benefits of better blood sugar control and overall health.
