Diet Plan And Exercises For Diabetics

Diet Plan And Exercises For Diabetics

FITPASS Editorial Team15 September, 2017Updated on : 24 Jul 2023

Managing diabetes is the foremost task for every person who has been suffering from it. Taking care of yourself or a loved one will be easier if you know what kind of diabetes you have to deal with. Therefore, one should accordingly manage their diet plan and fitness routine in order to live a healthy and fit lifestyle.

The only way to fight Diabetes is by adapting to a suitable anti-diabetic diet chart. A Diabetic diet plan comes with many food restrictions and might make you cringe for sweets and desserts, but it is also important for you to put a limit on your daily sugar intake in order to keep your diabetes under control.

Remember that a diabetic person should follow an exercise and strict diet routine religiously in order to keep its sugar level under control and its diabetes managed.

Common Things Which Can Be Used to Decrease the Elevated Sugar Levels

Physical Activities

A diabetic person must make a habit of involving itself into different kinds of physical activities. Getting involved in physical activities has a vital influence not only on your Diabetes Mellitus but also on your overall health and fitness. Involving in physical activities aid you in burning high sugar levels in your body which help you keep a managed track on your diabetes.

Drink Sufficient Amount of Water

When it comes to decreasing the acuteness of Diabetes Mellitus, a diabetic person has to perceive the importance of staying hydrated. A non-diabetic might not feel it, but Diabetic patients are extremely susceptible to dehydration. Therefore, it is necessary to drink plentifully of water.

Importance of Soluble Fiber

Soluble fiber helps to diminish the process of sugar absorption. This simply means fiber intake can stop Diabetes Mellitus’s levels from reaching a severe state of emergency.

Say Bye-Bye to Carbs

It definitely matters a lot to avoid carb intake. The fact you need to be aware of is that our body alters carbs directly into sugar which eventually increases our blood sugar level. So, the aforementioned things are extremely general things which can be applied to a diabetic patient’s routine to manage its diabetes.

Some Diet Tips

Consume Healthy carbohydrates

Focus on consuming the healthiest carbohydrates such as fruits, vegetables, whole grains, legumes (beans, peas, and lentils) and low-fat dairy products.

Fiber-rich food

Fiber rich food moderates how your body digests and helps control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas, and lentils), whole-wheat flour and wheat bran.


Fish can be a good alternative to high-fat meats. For example, cod, tuna, and halibut have less total saturated fat and cholesterol than meat and poultry products.

good source of fat

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. But don't overconsume them as all fats are high in calories.

Foods to Avoid

Can you imagine that a Diabetic person have much more risk of heart disease and furious stroke by accelerating the development in the arteries. Below are the foods which will compel you to face some obstacles in the path of your goal.

Dairy products mainly filled with high fat and animal protein etc contain saturated fat. E.g.: sausages, bacon or hot dogs.

Containing of trans fats which are found in processed items like baked goods , snacks items were the main hindrance in path of a diabetic person.

Better you should avoid high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. All these were full of cholesterol. This is really bad for you if you are a diabetic.

Formulation of 2,300mg of sodium a day is perfect!! But if you are following a habit of going through hypertension, you should aim for less than 1,500 mg of sodium a day.

Some Exercises For Diabetics

Brisk Walking

Brisk Walking can help lower body fat, fight insulin resistance, and improve nerve functions.


Bicycling is one of the best exercises for diabetics. Bicycling regularly for half an hour daily can help burn 1,050 calories a weekend will also stabilize the blood sugar levels by making the cells more responsive to insulin.


Dancing is a great total-body workout which helps raise good cholesterol and lowers bad cholesterol level in your body. Dancing also helps control blood sugar level, therefore, making it a healthy activity for someone with diabetes.


Swimming is an ideal aerobic exercise for a person with diabetes. As swimming doesn’t put pressure on your joints.  It burns from 500 to 800 calories per hour.

Exercises and a perfect anti-diabetic diet plan play a major role in improving and maintaining good circulation in your blood sugar levels which is crucial for every diabetic in preventing or slowing neuropathy.

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