This Or That: Right workouts and diet to choose to keep diabetes away

World Diabetes Day, on 14 November, is the day to remember some of the simplest and impactful decisions in the prevention or management of diabetes. Here’s your guide to make diabetes-friendlier choices by selecting the smarter option.

1. Fruits vs. Fruit Juices

Fruits: In diabetes control, the whole fruits are preferred over fruit juices. Fresh fruits are high in fiber, which reduces the rate at which sugar is absorbed by the blood to prevent sudden rises in glucose levels in the blood. Fruit juices, on the other hand, mostly extract the fiber leaving only the sugar. It is bound to cause a rapid increase in blood sugar, which usually best avoided. Yummy sweet treats and crunchy fiber, vitamins will find their place with no rush of sugar.

2. Strength Training vs. Cardio Strength training:

Strength Training : According to Kushal Pal Singh, fitness and performance expert, Anytime Fitness, “The area where strength training really stands out in terms of helping someone with diabetes live with their disease is regarding its ability to help the individual manage the progression of the disease. This is achieved through muscle development, which raises one’s insulin sensitivity—meaning muscles can utilize insulin so blood sugar can be kept more in control, which, over time, results in glucose stabilization. Muscle mass also enhances one’s metabolism, so even when inactive, the body uses glucose more efficiently. Cardio is great for heart health, but for long-term diabetes control, strength training should be included in all kinds of workouts.”

3. Whole Grain Bread vs. White Bread

Whole Grain Bread: If you have a choice between whole grain and white bread, the wise decision will always be with the whole grain. Whole grain bread is harder to digest; therefore, glucose is slowly released into your body rather than piling up inside your system. White bread, made from refined grains, lacks dietary fibers in whole grains and results in rapid spikes in blood glucose levels. Whole grains will have higher nutrition, such as B vitamins, iron, and magnesium, to provide support in health and maintaining better glucose control.

4. Sweets vs Dark Chocolate

Dark Chocolate : Dark chocolates specifically those with a high cocoa percentage above 70% provide for an excellent delight in which sugar is limited to far less amounts compared to typical sugary desserts. Dark chocolates contain antioxidants that prevent bad cholesterol and can improve blood flow, thus making it an excellent choice to be diabetes-friendly and can satisfy your taste buds without resulting in spiking blood sugar levels. So, at the moment of a craving, a small piece of dark chocolate can be the smarter and healthier indulgence.

5. Late Meal vs. Early Dinner

Early Dinner: According to Shabista Ansari, yoga coach, “Having dinner much earlier in the evening will hugely have a better hand on blood sugar control. Late-night eating may ensure that blood sugar levels are still elevated into the next day, which can quite ruin the handling of the blood glucose. An earlier dinner leaves plenty of room for digestion, thus having more time to pass into your system and be absorbed. This can lead to better fasting blood glucose levels and an overall sense of balance.”
All of these are small, manageable adjustments that have proven to help decrease the chance of suffering from diabetes and make life much easier for those in the process of managing this disease. Remember, decisions today can lead to healthier tomorrows. If you’re diabetic these choices are supportive. However, individual blood sugar responses can vary, so monitoring your blood sugar levels and consulting with a healthcare provider is always the best approach.