How Dal Can Help Manage Diabetes
Having diabetes means that you have excessive amounts of glucose in your blood. Neglected and untreated, diabetes can become unmanageable and fatal. In fact, diabetics are 2 to 4 times more susceptible to developing cardiac disorders and stroke. The longer you have untreated high levels of blood glucose in your body, the more likely you are to develop grave problems.
Diabetes develops when your body fails to synthesize adequate amounts of the hormone insulin or your body is unable to use the insulin properly or both.
Adopting a healthy lifestyle is crucial to managing the condition successfully. Ensuring that you make healthy food choices is the first step to effectively managing diabetes. Include – whole cereals, legumes, fat-free dairy products and dal for diabetes.
Reasons why diabetics must eat dal
Lentil based recipes are really easy to cook - lentils are super nutritious and are super versatile. They're healthy, high in nutrition and low in fat. There are lots of varieties of dals available which can be prepared in many different ways.
- Dietary Fibre : Dals are jam-packed with dietary fibre, both the soluble and insoluble. They are absorbed slowly; slower absorption means there won’t be spikes in the glucose level. The soluble fibre in dal helps stabilize blood sugar levels and can significantly reduce the risk of developing heart disorders. The insoluble fibre in lentils encourages regular bowel movement and prevents constipation. It keeps the GI tract functioning as it should and promotes good weight management.
- Complex Carbohydrate : Given that dals are brimming over with complex carbohydrates, they do not trigger sharp oscillations in your blood glucose levels as compared to other carbohydrate-containing foods. The complex carbs, the remarkable fibre content and the fact that they are protein-rich, slows down the breakdown into glucose in the blood. Dals are ideal for diabetic menu planning.
- Satiating : Lentils keep you feeling fuller for longer. Lentils are chock full of complex carbohydrates which exert good control over your appetite. As a result you won’t experience frequent hunger pangs and will not have to reach out for sugary snacks. Dals are also fantastic for weight management. Lentils are low in fat and promise you a small waistline.
Successfully managing diabetes begins with understanding the condition well. Lifestyle modifications are always advocated to those who are at a high risk of developing diabetes and those who are diabetics. 3 hours of exercise per week is essential for good heart health as well as facilitating weight loss. Replace refined carbs with whole cereals and step up your intake of vegetables. Decrease the amount of saturated fat in your diet.
You should also maintain a food and blood glucose log. Make a note of what you eat through the day, meal timings, and how it affects your glucose levels. Monitor your glucose levels daily and consult with your doctor to understand your body’s needs and deficiencies.
As you add dal to your diet in order to manage diabetes, ensure you use unpolished dal with its nutrition intact.
- Encyclopedia of Healing Foods, Dr. Murray and Dr. Pizzorno
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