Diabetic Diet: The term Diabetes brings on dread and fear in the mind of every food lover, because, if one is diagnosed with this chronic disease, then the first and foremost thing that has to be done is giving up on certain foods and putting a restriction of others. But beingdiagnosed with diabetes mellitus does not necessarily mean giving up on all your favourite foods. It only means that from now you have to be a bit more careful about what you eat by following a well-planned diabetes diet chart that includes all the healthy food groups in the right proportion.
We all know that the 3 basic food groups that we consume every day of our lives are carbohydrates, fats and proteins. The daily diet chart for diabetic patients should include carbohydrates, fats and proteins in the ratio of 60:20:20 and total caloric intake per day should be limited between 1500 to 1800 calories. Type 2 diabetes is the most common and prevalent form of diabetes that accounts for nearly 90-95% of all diagnosed diabetes. Overweight problems and unhealthy eating habits are two of the major risk factors for type 2 diabetes. Doctors often prescribe a 1200 calorie diabetes diet that not only helps keep diabetes under control, but also Weight loss in a healthy and sustainable way.
Diabetic Diet: Tips to control and prevent diabetes
So now that we have an idea of diabetes and how it can be controlled with effective diet plans, let us know some essential tips about diabetes that can be incorporated into an Indian diabetic diet.
Plan a Low-Calorie Diet
The most important measure to combat diabetes is a natural way, following a well planned and low-calorie diet plan that provides all the nutrients needed to the body without adding extra calories. The 1200 calorie diet is one of the best options in this case because it is an amazing diet for weight loss that also helps maintain blood sugar levels at a regular point. You can opt for a vegetarian diet of 1200 calories or the non-vegetarian variety. In this article, we provided an example of a diabetic diet at 1200 calories.
Include vegetables rich in fiber in the diet
Add a splash of color to your plate by including a wide variety of colorful vegetables in your healthy diet chart. Vegetables are not only a rich source of vitamins and minerals, but also essential dietary fibers that allow you to stay longer and do not allow fluctuating blood sugar levels. Vegetables are low in calories and carbohydrates, making it one of the healthiest options for diabetes. But be sure to choose unstarched varieties in order to keep your diabetes under control. Leafy greens such as spinach, cabbage, mustard and romaine lettuce are excellent options with cruciferous vegetables such as cabbage, cauliflower, broccoli and carrots, tomatoes, onions and shallots.
Eat whole fruits rather than dried fruits and fruit juices
Although dried fruits and natural juices are considered to be two of the healthiest options for food and beverages by health conscious people, it is not the same for diabetic patients. Dried fruits and fruit juices have a high concentration of fructose, a form of sugar that can cause a sudden increase in sugar levels. Therefore it is always best to opt for fresh fruits that contain fiber with vitamins and minerals and the presence of fiber in the fruits helps to slow down the absorption of natural sugars in the body.
Include milk and dairy products in the diet
Low-fat milk and dairy products such as cottage cheese, yogurt and cheese provide good sleep of proteins and carbohydrates to the body which plays an essential role in the fight against blood sugar . But pay attention to the type of milk and dairy products you buy. Replace fatty milk and high-fat cheese with a low-fat milk and a low-fat cheese to make the diet more effective.
Add lentils and whole grains to the diet
Fiber-rich foods such as whole grains, oats, brown rice, lentils, beans, chickpeas and millets form an essential part of the diabetic diet because they are low index foods Glycemic agents that prevent blood sugar peaks throughout the day and help manage Diabetes better. Being an incredible source of fiber, whole grains slow down the absorption of glucose into the bloodstream. In addition, they are loaded with vitamins and minerals.
Say yes to healthy fats
All fats are not bad for your health. All you need to do is identify the right ones. Research shows that monounsaturated fatty acids or MUFAs when incorporated into a healthy diet can help reduce the risk of developing
Aim for smaller but frequent meals
Although a standard Indian diet consists of 2 to 3 large meals, but such a diet can cause high blood sugar levels. Therefore, it is best to distribute total caloric intake throughout the day by dividing 3 large meals into 5 or 6 smaller ones. This diet plan not only helps you avoid high or low glucose levels but also allows you to enjoy more often healthy food.
Limit the intake of salt and sugar
Table salt and table sugar are the two main culprits for diabetic patients and you should try to limit the intake of salt and sugar into your food for better diabetes management. A diet loaded with salt doubles the risk of heart attack and stroke in people with type 2 diabetes. And when it comes to table sugar, it only provides empty calories and carbohydrates body.
Say goodbye to unhealthy fats
People with diabetes should pay attention to fats because too much fat in the diet can make it more difficult to control diabetes and increase the risk of heart disease and stroke. Therefore, it is essential to recognize harmful fats that are fatal to the heart and overall health. Saturated fats in dairy products, meats and some vegetable oils such as coconut oil and palm oil can increase LDL cholesterol in the blood and lead to clogged arteries. Yet another dangerous type of fat is trans fats or artificial fats found in cookies, margarine and crackers. Try to avoid saturated and trans fats as far as possible.
Stay away from high glycemic index foods
The GI or glycemic index measures how high-carbohydrate foods affect the blood sugar level in the body. High GI foods such as white rice, white bread, corn flakes, rice pasta, popcorn, etc. Increase blood sugar levels more dramatically compared to low and medium GI foods. So, try to avoid high GI foods in the diet for diabetes.
A word of advice for non-vegetarians
For those who have non-vegetarian eating habits, there is absolutely no need to give up all your favorite foods if you are diagnosed with diabetes. Simply choose non-vegetarian foods carefully. Non-vegetarian foods such as red meats contain saturated fats, so it is best to avoid it as much as possible. But you can still enjoy delicious chicken in replacement. But make sure to remove the skin in order to avoid saturated fats. Fish is an extremely healthy non-vegetable food that provides polyunsaturated fats and omega-3 fatty acids to the body.
Control the cravings for tea and coffee
Simple tea without sugar and milk does not contain calories or carbohydrates, so it should be a safe drink for diabetics. But research shows that consuming 500 mg of caffeine over a short period of time can increase blood sugar levels. It’s the same with coffee. Large doses of caffeine increase the effects of glucagon and epinephrine hormones that stimulate the release of glucose from the liver. Therefore, it is best to include limited portions of these beverages in the diet table for diabetic patients.
Drink alcohol wisely
Drinking alcohol can cause a sudden increase or decrease in blood sugar levels, plus it contains a lot of empty calories. Excessive drinking can sometimes lead to lower levels of blood sugar in dangerous levels. Some types of alcohol such as sweet wine and beer contain carbohydrates that cause an increase in blood sugar levels. Alcohol also interacts with diabetes medications.
When it comes to controlling and managing diabetes, it is not food. One of the most powerful natural ways to reverse insulin resistance is exercise. So, combine regular physical activity with healthy diabetes diet plans for effective diabetes management. This not only helps reduce blood sugar levels, but also improves lipids and reduces blood pressure.
It is actually possible to live a healthy and normal life with diabetes if you simply follow a few tips on sensitive diabetes and opt for a healthy lifestyle. So what are you waiting for? Initiate change towards a better life.