Sir I am 54 years old , 6 feet 1 inches around 83 kgs , I am recently diagnosed with 141 fasting sugar and hbcg 7.1 , first time such a spike my physician has told me change diet avoid rice,potato and carbs , do daily walking for 1 hour , I am pure vegetarian , need to know what diet to follow is jaggery good for me , for the next 3 months I need to follow a strict regime loose 5 kgs and get my sugar in control , please guide me with my diet, I have stopped rice , having jowar , ragi n bajara ka roti , at the end of three months if my sugar levels don't go back to normal then I will have to start with diabetic medicines , sir all my blood reports are perfect lipid profile , creatine , b12 , vit d , potassium , esr , cardiac risk markers , tsh etc thanking you
Ans: - Avoid sugar, honey and jaggery in the diet
- Avoid processed & packaged foods
- Reduce the overall carb consumption - which also includes millets
- Include protein & healthy fat with all your meals
- Excercise regularly - 30min/day and include weight training - 3times/week
- Quality sleep - 8hrs/day
- Manage stress