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Diet Plan And Exercises For Diabetics

Diet Plan And Exercises For Diabetics

Pompi Borah 15 September, 2017 Updated on : 20 Nov 2018

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.



Here are a few of the hugely 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.


Physical Activities



  • 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.



Drink Sufficient Amount 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.


Importance of Soluble Fiber



  • 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.


Say Bye-Bye to Carbs


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.


Consume Healthy carbohydrates



  • 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.


Fiber-rich food



  • Fish


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 sources 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.


good source of fat



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.

  • Saturated fats


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


  • Trans fats


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.


  • Cholesterol


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.


  • Sodium


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.


Brisk Walking


  • Bicycling


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


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


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.