Balanced Diet To Achieve Normal Blood Sugar Level
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Maintaining a balanced blood sugar level is paramount for the well-being of each and every individual endeavouring to keep unnecessary lifestyle hurdles at bay. With the advent of lifestyle diseases plaguing the young and the old, it is imperative for people to be vigilant of their food consumption habits in order to avoid blood sugar levels from fluctuating irregularly.

For people with Type 2 Diabetes, ensuring normal blood sugar levels is especially important as it helps in keeping individuals with diabetes fit and healthy. Moreover, it also helps in preventing diabetes and triggers the need to maintain a balanced diet with sufficient amount of carbohydrates, proteins and fats. An important tip in imbibing the perfect diet chart to achieve normal blood sugar levels is to get a balance of each nutrient group on a regular basis.

Here are a few things you can include in your diet chart to maintain normal blood sugar levels:

• Proteins: Consuming protein-rich foods like egg-white, oatmeal and even some delectable peanut-butter can be a great addition to your meals. For the more traditional food lovers in the country, the classic ‘dal’ is also a rich source of proteins.

• Fibre-rich foods: Getting a good intake of fibre-rich foods is also essential in maintaining a balanced diet for maintaining normal blood sugar levels. Consuming whole grain foods helps in getting a moderate amount of carbohydrates and also ensures the right fibre supply is provided to the body. Another food item that is rich in fibre is Almonds, which has health benefits that help in maintaining a balanced diet.

A single serving of almonds provides 3.5 grams of dietary fibre and 7.7 milligrams of Vitamin E. In fact, almonds are a healthy snacking option for those with type-2 diabetes too. It has been found that including almonds in a healthy diet can help maintain body weight and can have beneficial effects on blood sugar, cholesterol levels and markers of inflammation, which may help reduce risk for heart disease in adults with type-2 diabetes. (Diet & Diabetes: Research suggests eating almonds is associated with lower incidence of diabetes )

• Fats: Even though controlling fat intake is essential, a little amount always helps the body in receiving every kind of nutrient. Also, it is important to consumer good fat like avocado, egg yolk, butter and olive oil. Topping off olive oil as salad dressing is a great way to consume the good fat and add a little zing to your salad dish.

• Carbohydrates: Even though blood sugar levels fluctuate because of too much carbohydrate intake, it is necessary to consumer carbohydrates in a moderate proportion. It is also essential to eat the right carbohydrates. Instead of grams, it is recommended to eat fresh fruits and root vegetables which will provide a good supply of carbohydrates without fluctuating blood sugar levels a lot.

The diet chart can be spiced up a little to make the process of maintaining normal blood sugar levels fun. Although it is important to maintain the correct proportion of nutrients in your diet, experimenting with some fun recipes can help you maintain the enthusiasm level.

Here’s a mouth-watering recipe that is tailor-made for people willing to maintain their blood sugar levels:

Gluten free almond cake

Created by: Chef Ajay Chopra, Executive Chef, The Westin

Ingredients:

• Almond Powder – 350 g

• Egg (Separated) – 200 g

• Honey – 100 g

• Baking Soda – 10g

• Vanilla Essence – 10 g

• Salt – 5 g

• Honey – 20 g

• Sliced almonds – 50 g

Preparation:

Preheat oven to 180°C. Coat a 9-inch pan with Butter and flour. Line the bottom with parchment paper. Beat 4 egg yolks, 100g honey, vanilla, baking soda and salt in a large mixing bowl with an electric mixer on medium speed until well combined. Add the almond powder and beat on low until combined. Then, beat 4 egg whites in another large bowl with the electric mixer on medium speed until very foamy, but not stiff enough to hold peaks. Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.

Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 20 minutes. Let cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Let cool completely. Carefully transfer the cake to a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

Tip: Make sure that the almonds are toasted a little before you make a powder and there is absolutely no moisture in the grinder jar to avoid any lumps in the cake.

Nutritional Info:

Calories 3008 Protein 112.3 g

Total fat 226.6 g Saturated 21.3 g

Monounsaturated 136.9 g Polyunsaturated 53.3 g

Carbohydrates 157.1 g Fiber 35 g

Cholesterol 1088 mg Sodium 5076 mg

Calcium 1183 mg Magnesium 1101.2 mg

Potassium 3211 mg Vitamin E 107.6 mg


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