Diabetes is one of the prevalent conditions among people in India. Having high blood sugar levels can put you in serious complications, including heart conditions. Hence, diabetes management is essential to ensure a healthful and long life. If you have diabetes or borderline diabetes, diet control is the simplest and the easiest method to keep your sugar levels in control. However, it doesn’t necessarily mean that you have to give up on the food you love. A well-planned diabetic diet does not cut off foods, and it can be delicious and still has all the essential nutrients to keep you healthy.
Evaluate Your Dietary Requirement
There is no one size fits all method when it comes to the diabetes diet. An individual’s dietary needs depend upon many factors, including age and gender, overall exercise and activity level, medications (including insulin or others), or whether they want to lose weight & among other factors. The goal of any diabetic meal plan is to achieve and maintain better control over blood glucose and blood lipid levels while maintaining a healthy weight and good nutrition.
Must-Haves for your diet plan
A diet plan for diabetes patients must include fiber-rich food, healthy proteins, and good carbs. People having diabetes are required to eat food that releases energy and blood sugar slowly. There are lots of diabetes-friendly food items that you can include in your meal. Here are some that you should have in your diet for diabetes management.
- Good Fat: Healthy fats in the form of walnuts, sesame, flax & pumpkin seeds help control the insulin levels in your body. However, make sure to take healthy fats in the proper quantity to regulate your blood sugar levels.
- Proteins: A healthy mix of protein with carbohydrates helps to regulate blood sugar levels. High-quality protein like kidney beans, soybeans, lentils, tofu does not change the post-meal increase of blood glucose levels.
- Vegetables: Vegetables are highly nutritious and healthy. They are rich sources of protein, vitamins, minerals, fiber, and antioxidants. Make sure to add at least two servings of vegetables to improve your immunity, promote weight loss, and control your blood sugar levels.
- Dairy Proteins: Dairy products like milk, yogurt, cheese, unflavored Soy Milk are an excellent source of protein, Vitamin D, and calcium. They hold a beneficiary role in the stimulation of secretion of Insulin for diabetes management.
- Spices: Various traditional Indian spices commonly used to maintain high sugar levels like
Fenugreek: Rich in fiber. Overnight soaked methi seeds water helps in the slow digestion & absorption of carbohydrates and sugar in the body.
Turmeric: Having a glass of turmeric milk during bedtime reduces blood sugar levels and is diabetes-related complications.
Cinnamon: Studies suggest that consuming 1-6 grams of Cinnamon every day can help you control sugar levels.
- Other low Glycemic Foods: legumes, brown rice, quinoa, nuts, drum sticks, onion & garlic
- Fruits: Fruits can be the best alternatives for sweet cravings. You can have fruits having low fructose content like apples, raw papaya, black plum, unripe guava, grapes, kiwis, and pineapples. You can also add mango, banana & other high fructose content fruits to your diet but in controlled portions.
Sample Diet Plan
Each patient differs from the other & so is their diet plans. You should consult your dietician first before starting any diet chart for diabetes management.
Pre Breakfast Ritual: You can start your day with a cup of fenugreek seed-infused water or any refreshing detox drink. Try to avoid tea or coffee at this duration. You can also have a fistful of soaked nuts.
Breakfast: It is one of the most essential meals of the day, so do not skip it. For breakfast, you can have porridge, vegetable & fruit smoothies without sugar, Poha, Upma, ragi idli, whole grain chapatis, etc.
Lunch: Your lunch can consist of a big bowl of lentils, assorted & sauteed vegetables & 1-2 whole-grain chapati. If you wish to have rice, use brown instead of white.
Evening snacks: You can have a cup of green tea or Greek yogurt, for snacking roasted peanuts or chana are the best options. You can also have a fruit bowl. But, do not stuff yourself with unnecessary processed foods like wafers, cookies, etc., as they can spike your blood sugar levels.
Dinner: Try to keep it as light & healthy as possible. Low fat & carb foods are the best options to go for. You can have a bowl of soup, salad, grilled vegetables, paneer, or tofu. You can even repeat your lunch but make sure you cut off the quantity.
Foods & Eating habits you should avoid
- Tomato ketchup & fruit jams with added preservatives & sweetening agents
- Junk foods having an excessive use of refined flour like pizza, burgers, etc.
- Consumption of Canned fruits & juices
- Try to control your calorie intake by calculating your daily calorie requirements
- Eat in small portions so the body can easily absorb carbs & maintain blood sugar levels.
Diabetes may seem unmanageable from a distant gloomy light, but in reality, it is actually simple if you do it through mindful, timely eating & mild exercise. Need assistance in your meal planning? Health Total with a team of trained professionals and nutritionists can help create the best diet plan for diabetes prepared around your dietary requirements. From finding recipes to cooking tips & lifestyle management, they cover you all. Visit to book an appointment.
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