Can I drink whole milk? Is white bread bad for me? Do I have to avoid everything deep-fried? A diabetes diagnosis can lead to a lot of questions related to diet, as it has to be closely watched to keep blood sugar levels in check. But apart from what foods to cut out of your meal plan, it’s important you know what to include in your diet, as that can help effectively manage the condition.
The basic principle of a diabetic diet is ensuring the right combination of all food groups in such a manner that there is a slow release of blood sugar post meals while incorporating all important nutrients. Here are some diet tips for diabetics :
Fibre found in whole cereals like brown rice, whole wheat, lentils with skin, fruits and vegetables slows the rate of digestion and causes a steady release of glucose into the bloodstream. Reduce processed foods like biscuits, namkeen and white bread to a minimum. Snack on fruits and nuts and include a salad with both lunch and dinner. Try and have fruits and vegetables with skin, whenever possible.
Protein stimulates insulin release, which in turn helps control blood sugar. Lentils with skin, nuts and seeds, low fat dairy, chicken, fish, lean cuts of red meat and eggs are excellent options.
Eat moderate-sized portions
Large meals will lead to excess production of glucose in the body and eventually weight gain. A golden rule for diabetics is to eat on smaller plates as this encourages small servings. Switching the TV off while eating can also help you control the amount you eat.
Snacks are helpful in curbing hunger pangs and keeping blood sugar levels stable. Fruits, nuts, roasted chana, boiled corn, boiled sweet potato and moong chaat are some healthy and wholesome snacking options. Keep the intake of packaged food to a minimum, as they are low in essential nutrients and high in calories.
Keep things versatile
A diabetic diet is a long-term lifestyle change which needs to incorporate flexibility a wide variety of nutritious foods. There are several myths associated with diabetes, one of them includes swearing off sugar and carbs, which is far from true. Clarify all your doubts by connecting with a Diabetes educator and ensure your diet is balanced and versatile.
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