Diabetic diet: Things to keep in mind while choosing your healthy eating plan

  • 25 days ago
Diabetic diet: Things to keep in mind while choosing your healthy eating plan

The diabetic diet is simply a healthy eating plan that will help you control your blood sugar levels. The diabetic diet is curated, keeping in mind that it must be loaded with essential nutrients, should be low in calories & carbohydrates, and include minimum fat required for body functioning.  It constitutes healthy fruits, vegetables, and whole grains.

In fact, the diabetic diet is not just meant for diabetic patients but is also good for most people trying to lead a healthy life.

Best diet to manage diabetes

If your wellness goal is to prevent or control diabetes, your dietary needs are pretty much the same as everyone else's, so there is no need for any special, out-of-the-way foods. However, you do need to pay attention to some of your food choices, especially your carbohydrate intake. A nutritious diet to maintain heart health can help with this, but the most important thing you can do is lose some weight.

One of the best ways to lower your blood sugar level is to lose 5% to 10% of your total body weight. Doing so will also help manage blood pressure and cholesterol levels. Maintaining an appropriate weight and eating a healthy diet can also enhance mood, energy, and well-being.

The good part is –You can prevent and reverse diabetes by just making positive changes in your lifestyle. You can manage your symptoms by following a healthy diet, inculcating regular exercises, and focusing on achieving idle weight. To prevent or control diabetes, you do not need to starve or cut off your favorite food. Nutritionists do not recommend that you live in a state of deprivation rather they make it easier for you by providing a balanced and tasty diet that will increase your energy levels and improve your mood. You do not have to live a tasteless life without sweets and yummy delicacies.

Belly/Abdominal Fat: The biggest enemy of diabetes

Being overweight or obese is the biggest risk factor for people with diabetes type-2 and pre-diabetes. Bulky thighs, buttocks, belly fat surrounding the liver and other organs amplifies the risk as they contribute to developing insulin resistance. In addition, once people get diabetes, they are at a higher risk of heart disease and mental illness such as depression.

The risk of diabetes increases:

  • In women- If you have a waist size that is 35 inches or above
  • In men- If you have a waist size that is 40 inches or above

Calories from sugar (found in sugary beverages such as soft drinks, energy drinks, sports drinks, coffee,  shakes), and processed foods (such as cakes, cookies, cereals, candies) are more likely to result in belly fat gain. Reducing your intake of sugary foods can narrow your waistline and reduce your risk of developing diabetes symptoms.

Sample healthy-eating plan for diabetes

The diabetic diet consists of eating three meals plus morning and evening snacks in a day at regular intervals. A balanced diabetic diet chart will allow effective absorption of insulin whether produced by the body or through external means i.e medication or insulin injection. A nutritionist on The Wellness Corner can help you tailor your diet to suit your goals, preferences, and lifestyle.

Meal

Menu

Quantity

Early Morning 

Fenugreek seeds water/ Cinnamon water

+ Almonds and walnuts 

1 Glass

5-6 No. 

Breakfast 

Vegetable upma / Sprouts / Rajgiri moong dal cheela with mint coriander chutney

+ Low fat milk (without sugar)

+ Whole fruit

1 Bowl / 2 No. + 2 Teaspoon


1 Glass

1 No.

Mid-Morning Snack 

Buttermilk / Green tea

1 Glass / 1 Cup

Lunch 

Salad

+ Seasonal green vegetable

+ Dal / Sambhar

+ Vegetable raita

+ Multigrain roti/ Multigrain dosa

1 Bowl

1 Bowl

1 Bowl

1 Bowl

2 No. 

Mid-Evening Snack

Tea / Coffee (without sugar)

 + Roasted foxnuts / Roasted chana (dehusked) 

1 Glass

1 Bowl / Handful

Dinner

Salad / Vegetable soup                                               

+ Seasonal vegetable

+ Dal / Kootu

+ Bejar Roti

1 Bowl

1 Bowl

1 Bowl

2 No. 

Post Dinner

Milk (without sugar)

1 Cup

Try to consume more:

  • Healthy fats- Nuts, olive oil, soybean oil, fish oils, walnuts, flax seeds, almonds
  • Fruits and vegetables- Fresh colorful fruits like apples, orange, peach, plum, bananas, berries, grapefruit, kiwi
  • High-fiber food like kidney beans, lentils, chickpeas, multigrain, roti, and whole-grain bread.
  • Seafood particularly tuna and shellfish or try other non-veg options like chicken or turkey.
  • High-quality protein mainly eggs, low-fat dairy, tofu, and greek yogurt.

Eat less:

  • Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
  • White bread, sugary cereals, refined pasta, or rice.
  • Processed meat and red meat.
  • Sugar and sugary foods and beverages like diet soda, fruit juice, squash
  • Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

CHO Counting: A meal planning approach

Carbohydrate counting or carb counting is simply keeping a record of carbohydrates consumed from your meals, snacks, and beverages. This approach can help you match the activity levels and medications to the foods you eat. Many people with diabetes count carbohydrates to help control their blood sugar levels, which can further be useful because :

  • It helps you to stay healthier and improves your quality of life.
  • Prevents or delays the effects of diabetes such as kidney disease, eye disease, heart disease, and stroke.

When taking an insulin dose with a meal, consider your carbs count based on your food and drink. This way, you can alter your insulin dose accordingly.

Nutshell, keep in mind

  • Be smart when choosing foods, take the help of a nutritionist
  • Reduce the consumption of sugary foods
  • Choose fats wisely
  • Eat a balanced diet and keep a food journal
  • Stay active

People also ask:

What is Glycemic Index?

The glycemic index (GI) is a scoring system for carbohydrates-containing foods. It shows how quickly each food affects your blood sugar (glucose) level when taken alone.

Foods with a high glycemic index value tend to raise your blood sugar higher and faster than do foods with a lower value. Read more here.

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