Which bread is this, which increases diabetes? 5 important tips for diabetic patients:

News India Live, Digital Desk: Sugar Control Tips : Diabetes has become a serious challenge in India and millions of people are struggling with this disease. Diabetic patients have to be very careful about their eating habits. Generally, people consider roti and sabzi as a healthy and safe food, but do you know that even roti and sabzi, if not eaten properly, can increase your blood sugar level? This may surprise many diabetic patients, but there are scientific reasons behind it.

So, what is the right way to eat roti and vegetables so that diabetes does not increase? Diabetic patients must know these 5 things:

1. Selection of flour is very important (Choose Your Flour Wisely):

• Multigrain or millet instead of wheat: Ordinary wheat flour (including maida) has a high glycemic index (GI), which can increase blood sugar rapidly. Instead, use jowar, bajra, ragi, chana dal flour or multigrain flour. They are high in fiber and have low GI, which helps in keeping the sugar level stable.
• Avoid refined flour: Refined flour like white bread or roti/puri made with maida should be completely avoided.

2. Proper selection of vegetables and caution while cooking (Smart Veggie Choices & Cooking):

• Low starch vegetables: Limit your intake of high-starchy vegetables like potatoes, sweet potatoes and beets. Instead, include more low-starchy and green leafy vegetables like spinach, fenugreek, bottle gourd, zucchini, beans, cabbage, broccoli, mushrooms. These are rich in fiber.
• Cooking method: Do not cook vegetables in excess oil or spices. Avoid deep fried or creamed vegetables. Lightly steamed or grilled vegetables are more beneficial. Choose vegetables cooked in less oil.

3. Focus on Fiber:

• Slow digestion: Both bread and vegetables should contain fiber. Fiber increases the time taken to digest food, due to which glucose is slowly absorbed into the blood and blood sugar does not rise suddenly.
• Fiber Rich Breads: Include plenty of fiber in multigrain rotis and vegetables.

4. Timing & Portion Control:

• Eat in small quantities: Do not eat too much bread or vegetables at once. Take small and controlled portions.
• Light meal at night: Reduce the amount of carbohydrates in dinner and eat light food. Eating late at night can increase blood sugar.

5. Balance and Variety:

• Perfect Combination: Don’t just include rotis and vegetables in your diet, but also maintain a proper balance of proteins (dal, cheese, curd, chicken, fish) and healthy fats (limited amount of ghee, avocado, nuts). This will make your meal balanced and keep you satisfied for a long time.
• Regular Check: Keep checking your blood sugar level regularly and always consult a doctor or dietitian before making any major changes in your diet.

Keeping these things in mind, diabetic patients can also consume nutritious food like roti and vegetables, which will keep their blood sugar under control and they will be able to live a healthy life.