Diet For Diabetes


Nutrition and physical activity are vital for leading a healthy lifestyle when you are diagnosed with Diabetes. A watch on your nutritional intake can help to prevent, control, and in some cases even reverse diabetes.

What is diabetic diet ?

A healthy balanced Diabetic Diet will not only help you stay healthy and fit, but also help you reduce your blood glucose (sugar) level within your target range. Living life with Diabetes doesn’t mean you have to eat bland food and skip all your favourite desserts lifelong. In Diabetes, along with your exercise routine, it’s important to keep a track of what, when and how much you eat when you are trying to control your blood sugar level.

Two simple rules of a diabetic diet

• It should be high in nutrients, and with low fat and carbohydrates.
• Moderate consumption of calories if you are overweight or obese. Try shedding few extra kilos to lose that belly fat.

Your food plan should include all variety of healthy foods in small quantities depending on your body type. Here are few tips to enjoy nutrition enriched delicious food without compromising with your health.

Vegetables: Eat carrots, tomatoes, peppers, green peas, broccoli, sweet potato, cauliflower, cabbage, bitter gourd (karela), capsicum, green leafy vegetables like fenugreek (methi) and spinach (palak).

Fruits: Eat vitamin enriched oranges, gooseberries (amla) and lemon. Have apples, Indian blueberry (jamun), black grapes, peach, and papaya

Dairy Products: Milk, yogurt, cheese

Millets: Ragi, Barley, Amarnath (Rajgira), Bajra in the form of rotis, biscuits or dosas can be eaten.

Grains & Lentils: Whole grains like whole wheat, brown rice, split yellow gram dal (moong), split pigeon peas (Toor Dal), split red lentils (masoor dal), rajma beans are rich sources of Proteins.

Non vegetarians can try fish- salmon, mackerel, boiled eggs whites, and chicken twice a week in addition to grains and lentils for your protein intake. Opt for boiled, grilled, roasted or steamed fish or chicken instead of fried and curry preparation.

Prepare your food in Ghee or low fat oil like olive or sunflower, which helps to reduce the impact of carbohydrates on your blood sugar levels.

What should I avoid eating?

• Avoid eating processed food like candy bars, muffins and junk food like pizza, burgers etc.

• Avoid beverages with artificial sweeteners like sodas, energy drinks, and caffeine. Consider using a sugar substitute if in case you drink tea and coffee.

• Limit fried food items like chips, French fries which have high salt content. Sweets such as ice cream, candy and desserts consumption should be curbed.

• Limit your rice intake. You can try millets instead of rice.

• Reduce your table salt intake. Drink plenty of water throughout to avoid dehydration.

Don’t starve yourself. Keep eating something in small quantities every 3-4 hours. In addition, monitor your blood sugar level after consuming sweet products. Regular blood sugar checkups will help in healthy lifestyle.


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