Summer nutrition tips for people suffering from diabetes

 (Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news)

Improper hydration affects the blood sugar level

Summer puts many off their health tracks. Due to the heat waves, people often resort to having lots of fluids; what disturbs the health pattern of many is the consumption of carbonated drinks and unhealthy processed foods to quench the thirst and hunger pangs.

In many other cases, people are not able to compensate for the loss of water which happens due to the heat and get dehydrated.

Improper hydration affects the blood sugar level to a large extent and this is why diabetics need to watch their diet during the summers.

Sweet juices should be avoided

It is difficult to avoid a glass of fruit juice when you are outside in the heat. But you need to understand that having sugar loaded drinks will bring you a temporary respite from heat, but it won't give you the nutrition that your body needs. Juices are devoid of fibres too.

It is advisable to carry a bottle of water when going out during summer season.

Eat more fibres

Diabetics are specially advised to include more fibre in their food. This is because fibres slow down the release of sugar into the bloodstream and will prevent blood glucose spikes.

Eating fibre rich food will also keep you full and prevent cravings.

Mangoes should be eaten in moderation

As per a health journal, "mango contains natural sugar, which can contribute to increased blood sugar levels. However, its supply of fiber and antioxidants may help minimize its overall blood sugar impact."

Therefore, if you are diabetic person, you need to consume mangoes in moderation.

Avoid eating too much mango at a time.

Keep yourself hydrated

Always carry a water bottle with you. Keep yourself hydrated throughout the day. Dip in water content is sure to impact the blood sugar level.

Hydration keeps the blood sugar level low and flushes out extra toxins from the bloodstream.

​Check the glycemic index (GI) of foods

Since this is the season of mangoes, you need to be careful with the rate of consumption. Mangoes should be definitely eaten in moderation, and so will other foods. Before eating any fruit, do not forget to check the GI level.

Try variation in foods

Try to have more variations in your food. Instead of having the same platter, tweak it a bit to allow more water-rich food to get into your body.

For example, you can replace your evening snacks with a bowl full of cucumber or slices of watermelon. Since 90% of these fruits are composed of water, it is very beneficial to have these in your diet.

​What else should you do during the summer?

If you use insulin, store it in a cooler place. You should also keep your glucose meter and test strips at normal temperature. Heat can damage these.