Diabetic Diet: 5 Super Healthy Food Groups To Regulate Blood Sugar
Diabetic diet is one of the most crucial part in controlling and managing diabetes. Diabetes can be described as a malfunction of the body’s metabolism that leads to abnormally high levels of blood sugar. Insulin, a hormone made by the pancreas, plays an important role in helping the cells absorb glucose. If the pancreas make less insulin than normal, the cells can’t absorb glucose and blood sugar levels rise. Blood sugar levels can also rise if the body’s cells are not able to respond to the insulin properly.
About 425 million people in the world have diabetes, of which approximately 75 million are Indians!
There is very little difference between a diabetic diet and a normal healthy diet.
The Big 5 in the diabetic diet:
Regular, healthy eating with diabetes involves following the big five food groups.
- Milk and alternative
- Vegetable (in plenty)
- Meat and alternative
- Grains and starches (in moderation)
Here are some simple tips for healthy eating for diabetics.
- Do not keep a gap of more than six hours between meals. Plan your diet with intermittent sugar free snacks.
- Eat foods that contain healthy fats (cheese, paneer), lean meats (fish) or proteins, low-fat dairy and whole grains.
- Choose foods rich in fiber such as brown bread, brown rice, bran cereals and whole wheat pasta.
- Drink low calories or calorie-free liquids such as unsweetened coffee, tea or water.
- Use sugar substitutes.
While diabetes may not have a ready cure, its severity can be definitely toned down.
Choose a healthier lifestyle and follow the below mentioned do’s and don’ts.
Do’s you should remember:
- Avoid foods that have added sugar. Note: While using sugar substitutes, be sure to use them in small amounts.
- Drink detox drinks early in the morning. Karela juice, corriander juice, lemon juice make an excellent detox.
- Include fruits and vegetables in your diet.
- If you feel tempted to eat dessert, bake cakes or make sweets at home using very little sugar or sugar substitutes (stevia) in small measured amounts.
- Beat hunger pangs by drinking water and buttermilk. Choose whole fruits over fruit juices.
- Exercise every day for at least 30 minutes.
- Speak to your doctor to find out your ideal weight and work towards achieving it.
Don’ts you should not forget:
- Do not eat processed foods and foods with excessive salt.
- Never skip breakfast.
- Do not eat street foods. Most street foods using overcooked oils that are bad for diabetes.
- Do not eat cakes/pastries or sweets that have excessive sugar added.
- Set up a regular sleep and wake up pattern. Do not go to bed late and wake up late.
- Avoid stressful situations. Do not watch horror movies or TV shows that stress your health. Watch movies or TV programs that make you laugh and elevate your mood. Laughter releases feel good hormones that help improve your overall health.
- Do not follow any diet without consulting your doctor.
Remember to consult a dietitian. A dietitian will help you develop an eating plan that is right for you and fits your lifestyle.
- Diabetes meal plans and a healthy diet. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html. Accessed 11 June, 2018.
- Eating fish for heart health. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Eating-Fish-for-Heart-Health_UCM_440433_Article.jsp. Accessed 11 June, 2018.
- Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care. 2013;36(11):3821.
- When meal planning gets complicated … A simple solution. American Diabetes Association. http://www.diabetes.org/mfa-recipes/tips/2015-03/when-meal-planning-gets.html. Accessed 11 June, 2018.
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