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What is Diabetic Diet?

A diabetic diet simply consists of healthy food rich in nutrition of right proportions. Patient having diabetes doesn’t mean that you have to avoid all your favourite food , you can still have your favourite food but in moderate amounts and with proper plans.

A healthy diabetic diet is one which is rich in nutrients and low in fat and calories. People  with diabetes need to stick to their meal times regularly and see a dietitian to help them develop a healthy-eating plan. As a proper diet plan helps to keep blood sugar level in target range , manage weight  and control risk of some dangerous diseases like heart disease. What you eat or drink is directly linked to the blood sugar level , for example if you eat extra calories and fat there is an undesirable rise in blood glucose and it can lead to serious long term complications , if persistent

For people having type 2 diabetes weight management also plays a vital role and even for people who want to reduce their weight and health conscious “diabetic-diet” is a well organized way to reach the goal. 

Recommended Food!

“Stop bothering on what not to eat , start focusing on what is needed to eat “.

People suffering from diabetes can surely add flavours to their life by embracing their lifestyle in a healthy manner. The easy way to do so is by making calories count with recommended nutritious foods in best prescribed manner. Having occasional treats of favourite food is not bad , but always try to stick to the “best” options .

1. Starch

Starches are basically complex carbohydrates which during digestion along with sugar break down into blood glucose. Diabetic patients should focus on healthy starches as there is a direct risk of having high blood glucose level .

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Best Choices

  • Millet
  • Brown rice
  • Low fat dairy products
  • Items made with whole grains and no or little added sugar
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Worst Choices

  • Processed grains
  • White bread
  • Food or drinks with added fats
  • Sugars and Sodium

2. Vegetables & Fruits

Loading your life with best choices of vegetables and fruits in order to control diabetes is the best way as these items are rich in fibers . Fibers moderates how your body digests  and also helps in controlling blood sugar levels. Fruits and vegetables gives us vitamins , minerals , carbohydrates , fiber . Fruits generally have more carbohydrates than vegetables.

Vegetables

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Best Choices

  • Raw Vegetables
  • Lightly steamed Veggies
  • Green veggies like spinach & kale
  • Vegetables with low sodium content
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Worst Choices

  • Cooked vegetables with lots of added butter
  • Pickles (High Sodium Content)
  • Sauerkraut
  • Canned vegetables

Fruits

Best Choices

  • Fresh fruits
  • Fruits canned without added sugar
  • Low sugar containing fruits
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Worst Choices

  • Canned fruits with high sugar content
  • Fruit drinks
  • Fruit rolls
  • Fruit cakes
  • Jellies and Preserves

3. Fats

Some foods having “Good fats” are useful in lowering down the cholesterol levels as these contains monounsaturated and polyunsaturated fats . But don’t eat too much of them as fats contain high calories.

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Best Choices

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Worst Choices

  • Butter
  • Coconut oil
  • Bacon, Beef and meat
  • Processed snacks and Baked goods

4. PROTEINS

Proteins have minimal effects on blood glucose levels , so including proteins in diabetic diet is a good option . There is a plenty of choices to choose from like fish , beef , beans , eggs etc.

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Best Choices

  • Beans
  • Fish
  • Seafood
  • Eggs and Low fat dairy products
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Worst Choices

  • Fried meats
  • High fat cheeses
  • Deep fried fish

5. DRINKS

Drinks are basically refreshing  and nourishing liquids . You have to read their labels before consuming them as they can be a great source of calories, sugar, salt, or fat which is highly dangerous.

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Best Choices

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Worst Choices

  • Sodas
  • Sweetened tea
  • Energy drinks
  • Milkshakes | coffee shakes
  • Fruity mixed drinks
  • Dessert wines

6. DAIRY PRODUCTS

Dairy products are rich source of fats which are not suitable for an idea diabetic diet but you can consume those having low fats and in moderate amounts.

Best Choices

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Worst Choices

  • Ice cream
  • Regular yogurt
  • Regular cottage cheese
  • Whole milk
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7. GLYCEMIC INDEX

Dairy products are rich source of fats which are not suitable for an idea diabetic diet but you can consume those having low fats and in moderate amounts.

Counting carbohydrates is also one of the most important aspect as they have the greatest impact on blood sugar levels. You may need to check the amount of carbohydrates you are eating if you are taking insulin . Dietitian can teach you how to  measure food portions and check carbohydrates amount accordingly.

With suitable and right diet plan anyone can conquer over Diabetes !!

Don’t try to get obsessed with “My High Blood Pressure!” , “My HIGH Diabetes!” type of thoughts and don’t give such  diseases permission to control your body . Always have a positive thought about them like “I am working on it !”.

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