Diabetes: Lunch can increase blood sugar, avoid these mistakes and keep your health healthy.
For people suffering from diabetes, food is not just a means to satisfy hunger, but is an aspect that should be handled with special care and understanding. especially lunch Can directly affect your blood sugar level. Wrong eating habits can not only increase your sugar level, but it can also have serious effects on your health in the long run.
If you are a diabetic patient, it is very important that you know What habits or foods Are harmful for your health. Let us know, What mistakes to avoid at lunch And how to control your blood sugar.
Why is lunch so important?
Lunch is your biggest source of energy for the day. But its importance increases even more for diabetic patients.
- Important role in blood sugar control: Eating the wrong food at the wrong time can cause your blood sugar to rise rapidly.
- Basis of energy for the day: A balanced diet provides the energy needed for the day’s work.
- Effect on insulin response: An unbalanced diet can disturb insulin levels, causing unstable blood sugar levels.
Therefore, it is extremely important to eat right and avoid mistakes.
Common lunch mistakes that can increase blood sugar
1. Consuming more carbohydrates
High carbohydrate foods like rice, bread, potatoes can increase blood sugar rapidly.
- How does it cause harm?
Foods high in carbohydrates are digested quickly and increase blood sugar rapidly.
- What to do?
Consume balanced amounts of carbohydrates and include protein and fiber rich foods.
2. Protein deficiency
Eating a diet based only on carbs can make blood sugar unstable.
- How does it cause harm?
Due to lack of protein, your body is unable to process blood sugar quickly.
- What to do?
Include protein-rich foods like lentils, eggs, cheese, or chicken in your diet.
3. Lack of fiber in food
Fiber helps control blood sugar, but lack of fiber can be a big problem for diabetic patients.
- How does it cause harm?
Due to lack of fiber, food gets digested quickly and sugar level increases rapidly.
- What to do?
Eat fiber-rich foods like green vegetables, salads, and fruits.
4. Taking sweet or soft drinks with food
Some people like to have sweets or soft drinks after eating, which can be dangerous for diabetic patients.
- How does it cause harm?
These have high sugar content, which increases blood sugar immediately.
- What to do?
Instead of soft drinks, have lemonade or green tea and avoid sweets.
5. Not following the correct time for meals
Eating late or skipping meals can also affect your blood sugar.
- How does it cause harm?
Eating late unbalances blood sugar levels and affects insulin response.
- What to do?
Eat meals at regular times and have healthy snacks at short intervals.
How to keep lunch balanced in diabetes?
1. Make the plate balanced like this
- 50% fiber: Fill half of your plate with vegetables and salad.
- 25% Protein: Take protein from lentils, cheese, chicken or eggs.
- 25% Carbohydrate: Eat things like rice, roti, or bread in small quantities.
2. Eat foods with low glycemic index (GI)
- Low GI Foods: Use oatmeal, brown rice, moong dal, and whole grains.
- How does it help?
Low GI foods are digested slowly, so blood sugar does not increase rapidly.
3. Include healthy fats
Include small amounts of healthy fats like nuts, seeds, and avocados in your diet.
4. Take a walk after meals
Taking a light walk for 10-15 minutes after lunch helps in keeping blood sugar stable.
What should be the correct afternoon menu in diabetes?
Here’s an example of an ideal menu:
- Salad: Green leafy vegetables, cucumbers, and tomatoes.
- Protein: Moong dal or toor dal.
- Carbs: 1-2 multigrain rotis or half a bowl of brown rice.
- Fiber: Vegetables like bottle gourd, zucchini, or okra.
- Drink: Lemon water or buttermilk.
