Maintaining a balanced diet with controlled carbohydrate intake is essential for effective diabetes management. Emphasising low-glycaemic foods like whole grains, vegetables, and legumes can help stabilise blood sugar levels. It's important to avoid sugary snacks, refined carbohydrates, and high-fat foods that may cause glucose spikes. Monitoring portion sizes and selecting foods with a low glycaemic index are key strategies. Staying hydrated and limiting alcohol also contribute to better blood sugar management.
Additionally, many people consider protein shakes as part of their diet, but it's important to evaluate their pros and cons. Nutritionist Minaxi Sharma from BGS Global provides insights into how protein shakes can fit into a diabetes management plan, helping individuals make informed dietary choices.
Pros:
Blood sugar control: Protein slows glucose absorption, leading to more stable blood sugar levels. This helps in managing post-meal blood sugar spikes, reducing overall glycaemic fluctuations, and potentially improving long-term diabetes control.
Satiety: Protein shakes can enhance feelings of fullness, which helps in controlling appetite and reducing the likelihood of overeating. This can support weight-management efforts and help maintain a balanced diet.
Muscle maintenance: Regular consumption of protein shakes supports muscle repair and growth, which is essential for those engaging in physical exercise. Maintaining muscle mass is crucial for overall health and metabolic function, particularly when managing diabetes.
Convenience: Protein shakes offer a quick, easy, and efficient way to increase protein intake without the need for elaborate meal preparation. This can be particularly beneficial for busy schedules and on-the-go nutrition.
Customisable: Many protein powders are available with low sugar and carbohydrate content, allowing for better alignment with diabetes-friendly dietary needs. Customising shakes can help manage blood sugar levels while meeting protein requirements.
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Cons:
Carbohydrate content: Some protein shakes contain hidden sugars or high carbohydrate levels that can cause blood sugar spikes. It's crucial to review nutrition labels to ensure the shake fits within your dietary restrictions.
Caloric intake: Consuming protein shakes without considering their calorie content can lead to excessive caloric intake. This can potentially contribute to weight gain, which may negatively impact diabetes management and overall health.
Artificial ingredients: Many protein powders include artificial sweeteners or additives that may not be ideal for health. These ingredients can have various effects on blood sugar levels and overall well-being, necessitating careful selection.
Kidney health: Excessive protein intake can strain kidney function, particularly in individuals with pre-existing kidney issues. Monitoring protein consumption is important to prevent the potential exacerbation of kidney-related health concerns.
Cost: High-quality protein powders can be costly, which may be a barrier for some individuals. Budget considerations might influence the choice of protein supplements, making it essential to find cost-effective options without compromising quality.
Tips for choosing a protein shake:
Low carbohydrate/sugar content: Select protein shakes that have minimal carbohydrates and sugars to prevent unwanted blood sugar spikes and ensure they align with a diabetes-friendly diet.
Read labels: Thoroughly examine ingredient lists for artificial sweeteners or other additives that might negatively affect blood sugar levels or overall health, ensuring the product meets your dietary needs.
Consult a doctor: Always seek advice from a doctor or dietitian before incorporating new supplements into your diet, especially to address specific health concerns and ensure compatibility with your diabetes management plan.
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