Diabetes is on the rise….
Exercise is important since Diabetes is on the rise now, what you eat has the biggest impact on weight loss and controlling diabetes. But a diabetic diet doesn’t have to be complicated, so no special foods are necessary. Pay attention to just few food choices, mostly carbohydrates.
The fat is not created equal in the body. As fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and diabetes. The risk of developing diabetes is certain.
- A woman with a waist circumference of 35 inches or more
- A man with a waist circumference of 40 inches or more
Eat Often
- Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
- Fruits and vegetables—ideally fresh, the more colourful the better; whole fruit rather than juices
- High-fiber cereals and bread made from whole grains or legumes
- Fish and shellfish, organic, free-range chicken or turkey
- High-quality protein such as eggs, beans, milk, cheese, and unsweetened yoghurt
Avoid
- Trans fats from partially hydrogenated or deep-fried foods
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
- White bread, sugary cereals, refined pasta or rice
- Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
- Low-fat products that have replaced fat with added sugar, such as fat-free yoghurt.
What you should know about Glycemic Index
High glycemic index (GI) foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some possible indications.
Choose fats – Fats that are Healthy
The safest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flax seeds.
Be Smart – Small and Frequent Meals are Important
Your body is better able to regulate blood sugar levels and your weight, when you maintain a regular meal schedule. Moderate and consistent portion sizes for each meal is important.
Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.
Eat regular small meals – up to 6 per day. Eating regularly will help you keep your portions in check.
Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.
| Instead of… | Try these high-fiber options… |
| White rice | Brown or wild rice, cauliflower |
| White potatoes (including fries and mashed potatoes) | Sweet potatoes, yams, cauliflower mash |
| Regular pasta | Whole-wheat pasta, spaghetti squash |
| White bread | Whole-wheat or whole-grain bread |
| Sugary breakfast cereal | High-fiber, low-sugar cereal |
| Instant oatmeal | Rolled oats |
| Cornflakes | Low-sugar bran flakes |
| Corn | Peas or leafy greens |
| Food Item | Amount | Protein(g) | Calories (kcal) |
| EARLY MORNING | |||
| Fenugreek seeds with 1 cup of water | – | – | – |
| Tea (without sugar) | 1 cup | 4 | 35 |
| Breakfast | |||
| Stuffed methi/ Palak/Lauki paratha | 2 small | 7 | 200 |
| Curd | 50 gm (1 cup) | 3 | 30 |
| OR | |||
| Vegetable Poha/Upama/Oats/Daliya | 1 soup bowl | 4.5 | 230 |
| MID MORNING | |||
| Apple/ Guava/ Orange | 1 | – | 40 |
| LUNCH | |||
| Salad (Give a gap and then eat food) | 1 Medium bowl | 1 | 30 |
| Capsicum + Gobhi veg+ Aloo | 1 medium bowl | 1 | 85 |
| Dal | 1 soup bowl | 6 | 130 |
| Phulka (No ghee) | 2 | 6 | 175 |
| EVENING | |||
| Milk / Green tea / Herbal tea / Lemon water | 1 cup | 2 | 35 |
| Roasted chana with Murmura | 1 cup | 5 | 85 |
| DINNER | |||
| Salad (Give a gap and then eat food) | |||
| Phulka (No ghee) | 2 | 4.5 | 150 |
| Lauki veg | 1 cup | 2 | 85 |
| Total | – | 46 | 1310 |
