Recommended diet for diabetic patients

People with diabetes are known to be at a higher risk of developing heart-related complications. But taking steps to control diabetes must not necessarily mean living in deprivation. It should instead mean eating regularly and most importantly eating healthy. While there isn’t a one-diet-fits-all way of developing an eating plan but what you put on your plate can go a long way in managing your blood sugar levels.

 

Guidelines for making healthy food choices:

–    Have three regular meals a day and space meals no more than 6 hours apart.

–    Variety is the spice of life. Therefore, include a combination of foods like lean meat or protein, healthy fats, whole grains and low-fat dairy in your everyday meal plan.

–    For in-between meals, opt for fiber-rich foods like fresh fruits, salads, brown bread, and bran cereals to keep you going.

–    Drink calorie and sugar-free tea, coffee, and other beverages

–    Substitute the need for sugar with its healthy alternatives like honey, figs, sugarcane juice etc.

–    Practice portion control. If you’d eat more than you need, your blood glucose will rise. Have a good sense of portion and eat only as much as required.

 

Avoid:

–    Skipping meals

–    Eating fried, processed or food made with white flour

–    Red meat, alcohol, packaged snacks

–    Choosing food items that are high in sugar content like cakes, pies, chocolates, ice cream, sweetened cereals etc.

–    Drinking colas, packaged juice or sodas as the high sugar content in them can interfere with your blood sugar levels

–    Foods that are too salty

–    Adding extra sugar to your food

 

Eat more of:

  1. Leafy greens: Cataracts and muscular degeneration are some of the common complications that come with diabetes, but the antioxidants in leafy greens help protect your eyes from these complications. Also, these are low in digestible carbs, which help in raising your blood sugar levels. Add spinach, broccoli, cabbage, and mustard leaves etc. to your everyday diet to improve your heart & eye health.
  2. Nuts & seeds: They are known to be low in glycemic load, promote weight loss and have anti-inflammatory properties that may aid in preventing the development of insulin resistance.
  3. Fresh fruits: Rich in fiber, antioxidants, vitamins and a host of other essential nutrients, a bowl full of fresh fruits each day can not only satisfy your sweet cravings but also reduce the risk of diabetes. Sticking to low sugar fruits like berries, oranges, kiwi, and melons can minimize the glycemic effect.
  4. High-quality protein: Eggs, fish, beans, grilled chicken and unsweetened yogurt are some of the things that will aid in keeping your blood sugar levels even.

 

Disclaimer: The above diet has not to be designed or recommended by a medical practitioner. These are some do’s and don’ts. Consult your doctor before choosing to include it in your everyday lifestyle.

January 24, 2019

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