Top 10 Diabetic Diet Tips for Indians
Controlling Diabetes with Diet
A healthy diet is requisite to manage diabetes. For diabetics, knowing what to eat and what not to eat is important to keep the blood sugar levels in a healthy range. Those with diabetes should have the ratio of 60:20:20 for carbohydrates, fats and proteins. Moreover, fruits, vegetables and milk are also an important part of a diabetes diet. Here are a few suggestions that may help you keep your blood sugar level in check and keep diabetes complications to a minimum.
Drink Milk Regularly
Dairy products provide essential nutrients for bone health, but diabetes patients must be careful of the amount of milk they consume. However, two servings of milk in your daily diet helps manage blood sugar levels owing to its right combination of carbohydrates and proteins.
Eat High Fibre Veggies
Vegetables are part of a healthy diet for most people and diabetics are no exception. High fibre vegetables such as peas, beans, broccoli, spinach and other leafy vegetables serve diabetics the best. Sprouts are also a healthy option and should be part of the diabetes diet.
Fresh seasonal fruit should be a part of diabetes diet, particularly the ones high in fibre. Papaya, apple, orange, pear and guava are some fruits that keep a diabetic's blood sugar level within safe levels. Fruits with high sugar (such as mangoes, bananas, and grapes) can cause a spike in blood sugar and therefore, should be consumed in lesser amount.
Include Good Fats
Omega-3 and monounsaturated fats (MUFA) can help your blood sugar levels to remain stable. Canola oil, flax seed oil, fatty fish and nuts are some of the excellent sources of good fats that are low in cholesterol and are trans fat free.
Small Frequent Meals
Health experts advise diabetics to eat small but frequent meals (not more than 5) throughout the course of the day. A large meal can raise blood sugar levles in one's body. You may combine 4 small meals with 2 small snacks in between.
Pulses are Not Unhealthy
Pulses such as lentils, kidney beans and chickpeas are often viewed unhealthy option for diabetes. However, eating them in moderate quantity improves blood sugar control and reduces the risk of coronary heart disease.
Munch on Dry Fruits
Dry fruits are not something that the doctor will advise a diabetic as fructose can spike blood sugar levels. Go for fresh fruits rather than dry fruits for a healthy snack. However, you can still opt for nuts (only a handful) to make a healthy snack.
What Not to Eat
There are certain foods that can make things worse for diabetics. Be wary of artificial sweeteners in cakes and sweets. A small portion of sweet or dessert can do a lot of damage. Similarly, reduce your alcohol intake. Better still avoid alcohol consumption completely.
Certain Meat Foods Need to be Avoided
There are not many healthy choices of meat when it comes to a diet exclusively for diabetics. Red meat contains higher amount of saturated fats and can cause complications. Seafood and chicken in limited amounts can be taken.
Besides making dietary modifications to keep a control on diabetes, there are a few remedies that can actually help. Drink tomato juice with a pinch of salt and pepper every morning on an empty stomach. Eating 3-4 almonds (soaked overnight) can also help in diabetes control.
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