Healthful eating patterns, various nutrient-dense foods in appropriate portions, and lifestyle modifications are key for managing type 1 and type 2 diabetes!
A nutritional plan may help you live longer, boosts immunity, decreases risk of type 2 diabetes, heart disease and some cancers, facilitates healthy pregnancies and breastfeeding and provides many more health benefits. Eating low-fat dairy products may reduce the chance of developing low bone mass in the future. The diabetes diet is a healthy eating plan that will aid in blood sugar management.
Let’s have the list of foods that should be added to the diabetes diet:
- Carbohydrates: Portion size control and fiber-rich whole grain with low GI and low GL should be the choice. Prefer whole grain cereals and millets which are minimally processed like brown rice, whole wheat, foxtail millet, jowar, bajra, oatmeal, quinoa, and amaranth seeds.
- Protein: Plant-based proteins such as pulses, grams, nuts, seeds, or tofu, are good to add to the diet. Non-fried fish, skinless poultry, eggs, and an occasional small quantity of lean cuts are also good sources of protein.
- Vegetables: Green vegetables and vegetables are packed with vitamins, minerals, antioxidants and fiber. Have a variety of colorful non-starchy vegetables every day. Include both raw and cooked vegetables 500g per day.
- Fruits: Fresh seasonal whole fruits which are sour to bland in limited quantities are a healthy snack. Carbohydrates, minerals, vitamins,antioxidants and fibers are all found in fruits. Fruits like berries, cherries, kiwi, apples, and plums.
- Dairy: Fat-free or low-fat dairy products are healthier options. Skimmed milk, low-fat yogurt, and skimmed buttermilk should be included in daily diet as a source of vitamins, minerals, and protein.
What should be eliminated from the diabetic diet plate?
- Refined foods Cholesterol: Animal foods and full fat dairy foods contain cholesterol. By consuming limited animal foods that contain saturated fats it's possible to keep your cholesterol levels under control. Animal proteins, including egg yolks, poultry, liver and red meat, are high in cholesterol. Limit the daily cholesterol intake to no more than 200 milligrams (mg). High-fat dairy products include whole milk, cheese, yogurt and cream.
- Saturated fats: High-fat dairy products like heavy cream, whole milk, whole milk, yogurt, pastries and pies, milk and white chocolate, toffee, biscuits, cakes, puddings, etc and animal proteins such as fatty meat, bacon, butter, ghee, hot dogs, beef, sausages should be avoided as they contain high saturated fats. Limit the use of palm kernel and coconut oils as well.
- Trans fats: Trans fats, of all fats, are the most unhealthy. Excess trans fat in your food increases your risk of heart disease and other health issues. Trans fats include fast foods or fried foods like french fries, fried chicken, nuggets, pizza, burgers, pastries and baked foods, etc.
- Salt: An increased sodium-rich diet (salt) is associated with an increased risk of high blood pressure, which is an important cause of stroke and heart disease. Not more than 1 tsp of salt per day (2300mg) is recommended. If you have high BP, consume only half a teaspoon( 1500mg ) of salt daily.
Health benefits of diabetic diet
Everyone can benefit from eating healthily, but diabetic patients may have more reasons to stick to a balanced diet. Here is a list of the advantages of having a healthy plate:
- Controlled blood glucose levels: The main goal to adhere to a diabetic diet is to maintain controlled blood glucose levels. Maintaining the diet and scheduling each week's meals requires dedication and perseverance.
- Reducing the amount of insulin required: Reduced insulin requirements are another advantage of following a healthy diabetes diet. One can reduce the amount of insulin the body needs by choosing healthy carbohydrates in limited carbhohydrates. Meal choices impact blood sugar levels in many ways, and when you don't choose the right ones for you, the body will use more insulin to break down the things you eat.
- Weight loss: One can lose extra body weight by maintaining a nutritious diet and following a regular exercise regime. The blood glucose levels and insulin needs will benefit from this as well. Exercise can accelerate the metabolism of the body and assist in the digestion of the food you eat. The body will perform better if you choose healthy items to consume.
- Hypoglycemia; a low blood sugar caused by insufficient dietary intake.
- Hyperglycemia; high blood sugar caused by overeating or choosing the wrong foods.
- Putting on weight will raise the daily insulin needs.
- Lacking the stamina required for regular exercise
Eating healthily can increase your overall life expectancy and help manage your diabetes. Check your blood glucose levels regularly to manage your diabetes!
Diabetic Care at Medicover Hospitals!
Many people living with diabetes have no idea what causes a spike in their blood glucose levels and how choosing the right foods can help them in diabetes management. The expert dieticians at Medicover Hospitals can prescribe you an individualized diet plan meeting your body’s nutritional needs while keeping it safe for diabetes management and maintaining overall health for a better quality of life. Also, the Diabetic Health Checkup Package would help you to manage your diabetes.