5 ways to control diabetes, according to Kareena Kapoor Khan’s nutritionist
Ditch the artificial sweeteners
If you are diabetic, you probably have well-meaning but questionable advice coming at you from all corners. But when Kareena Kapoor Khan’s nutritionist doles out tips to manage diabetes, it’s time to listen. Rujuta Diwekar is known for advocating the traditional Indian approach towards food as well as a holistic approach to wellness and lifestyle.
In a new Instagram post, Rujuta has shared 5 easy ways to control diabetes, so take notes:
Start your day with a fresh, seasonal fruit, a banana or soaked and peeled almonds. The worst thing you can do is go hungry post a night of fasting or kick-start it with a cup of tea/coffee. Instead, allow your body its best chance to stabilise its blood sugars for the day by starting with a fresh fruit or a handful of nuts.
Eat lunch between 11am-1pm and finish it with buttermilk. If you have been taking diabetic medicines for too long, it's bound to take a toll on your digestion and leave you either with constipation or IBS (Irritable Bowel Syndrome). A glass of buttermilk made from home-set, full-fat curd will not just help your digestion but also allow you to optimise Vitamin B12 and Vitamin D assimilation and kill the sugar craving post lunch.
Include a handful of peanuts as a snack for the mid-afternoon or mid-evening. A rich source of amino-acids, minerals and vitamins, a handful of peanuts can help protect the heart, joints and leave you satiated for hours together. Ditch those fibre biscuits.
When you have tea, one teaspoon of sugar is fine but don’t add sweeteners or stevia. Diabetes is often reduced to a high blood sugar problem but the real danger is that of the cells starving and the complications of heart, kidney and neuromuscular issues that may arise out of that. A teaspoon of sugar is a safer bet than artificial sweeteners or even stevia as these often lead to higher circulating levels of insulin, which further increase your insulin resistance. So, go for a maximum of two-three cups of tea or coffee in a day and use cane sugar and-full fat milk.
Weight train at least twice a week. Loss of muscular strength is one of the drivers of insulin resistance. Strength training done in the gym with weights, or even at home with bands, can help reverse the insulin resistance. So, get your dose of exercise — it will help cut back on the drug doses dramatically. Medical advice is notoriously slow to catch up with the latest in exercise science, but know that if your doctor is allowing you to walk, you are good to gym too.