Are you a diabetic and constantly wondering “What can I eat?” Well, you don’t have to fret anymore because having diabetes doesn’t mean you’ve to deprive your taste buds of the pleasure. Just be conscious and careful of what to include and what not to. You can take a normal diet just with slight modifications.
The problem with diabetes is that there is too much glucose in the bloodstream which occurs due to altered levels of insulin that assists this blood glucose to be absorbed and utilized by the cells in the body. Glucose is obtained largely from the carbohydrates contained in the food that we eat. Getting yourself tested every 3 months and eating right is the key to healthy living for individuals with diabetes.
Here are some yummy food tips to plan your diabetic diet:
1- A diabetic diet should be rich in fiber which basically comes from whole grains, channa atta, oats, millets, and pulses with husks and sprouts.
2- Include toned milk and buttermilk in diet. Go for two servings of milk every day
3- Fresh seasonal fruits like papaya, apple, orange, pear and guava are rich in fiber and can be included in diet. Avoid Mangoes, bananas and grapes as they contain high sugar content.
4- Vegetables like peas, beans, broccoli and spinach are good options to include in diet.
5- Small frequent meals are the key. It is important you eat in moderation that is controlled meal portions.
6- Your energy should come from carbohydrates – 60%, fats – 20% and proteins- 20%.
7- Consume 1,500 to 1800 calories per day depending on your BMI from healthy sources.
8- Avoid dry fruits.
9- Good fats like Omega 3 and MUFA obtained from natural sources like flax seed oil, canola oil, fishes and nuts must be included in diet.
10- Avoid/ Limit concentrated sugars like ice creams, cakes, pastries, confectionaries and all other desserts.
11- 5-6 small meals- Eat three meals and one or two healthy snacks in between. Never you’re your breakfast.
12- In case you are a non-vegetarian, opt for lean meat, poultry and fish.
Diabetics must include the following food items in their daily diet:
- Bitter gourd (karela)
- Fenugreek (methi)
- Indian blackberry (jamun)
Completely avoid refined and processed foods and replace them with whole-grain items like white rice with brown rice, regular pasta with whole-wheat pasta, cornflakes with bran flakes and white potatoes with sweet potatoes.
As home remedies, take the following recipes empty stomach in the morning to control diabetes- One teaspoon of methi seeds soaked overnight in 100 ml water. Drink the water and eat the seeds.
For the 4 pm hunger pangs period chose from some healthier options like Apple, whole wheat crackers, baby carrots, Walnuts or almonds (only handful), low-fat yoghurt, oatmeal, soybeans and buttermilk. So, Diabetics now you can relax and stop fretting over food but don’t forget to get your blood sugar and HbA1C tested regularly and stay active.
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