If you have diabetes, it is important to eat every 4 to 6 hours to keep your blood sugar levels stable.
Try to have three daily meals at regular times and have healthy snacks when you are hungry. A balanced meal has foods from at least 3 of the 4 food groups:. You can work with a Registered Dietitian to make a personal meal plan. An example of a healthy meal plan may look like this:. Store-bought mango lassi can have up to 4 teaspoons of added sugar per cup. Make your own with only fruit and enjoy the natural sweetness of mango. Or, use a sweetener or herbs and spices. In addition to the four food groups, it is also important to include healthy fats in your diet. People with diabetes are at higher risk for heart disease so choosing better fats is important.
Here’s What An Ideal Indian Diabetes-friendly Diet Plan Looks Like
Healthy fats are found in:. Try to limit saturated fat like ghee, butter, cream, lard, shortening or palm oil. You can also lower saturated fat by choosing lean meat, skinless poultry and low-fat milk products. Choose lower fat cooking methods such as baking, broiling, barbequing, or roasting. Carbohydrate is a word for foods that have starch, sugar and fibre. The type and amount of carbohydrate you eat and when you eat it is important.
Having too much carbohydrate in a meal can cause your blood sugar to go too high. Your personal meal plan will have the right levels of carbohydrate for you. If you have diabetes, choose more high-fibre foods. A type of fibre called soluble fibre may help control blood sugar levels. Try these high-fibre foods:. Choose fewer products that are made from sugar, white flour, white rice and white potato. Limit foods such as:. These foods are mostly fat and sugar. They can make your blood sugar levels go too high. Talk to your dietitian about the type and amount of sweet foods that can fit into your meal plan.
By making small changes to traditional recipes, you can still enjoy your favourite foods. Choose more high fibre foods and the right types of fat. Dietitians look beyond fads to deliver reliable, life-changing advice. Try incorporating more of complex carbohydrates.
What is type 2 diabetes?
Opt for foods with low glycaemic index. Include whole wheat flour, millets, flours with bran, multigrain flours, whole vegetables, fresh fruits, pulses and dals. Use as many vegetables as you can in each and every recipe preparation. Generally kids are fussy with food, thus parents need to try lots of innovative nutritious recipes. Read — Indian foods rich in complex carbs. Fiber intake is as important as any other nutrient.
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The fiber helps to control the sugar surge in the blood. It regulates the blood sugar and prevents frequent hypoglycemic episodes.
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You can include fiber in form of salads, unstrained soups or eating fresh fruits instead of juices. Incorporation of vegetables in each recipe also increases the fiber content of food. Even nuts are good source of fiber. If the fiber requirement is not fulfilled by natural foods then it can be provided in supplement form. Protein is a very important part of the meal. Try to include protein in each and every meal.
Proteins help to steadily release the glucose in blood. Proteins also lead to a low glycaemic load in a meal.
For better utilization of carbs, proteins are a very vital nutrient. Also the kid in growing state requires proteins as they are known to be building blocks of the body. For better growth, maintenance, metabolism and sugar control keep the diet sufficient in proteins. Include low fat milk and products, egg and poultry, chicken, fish, nuts and dry fruits. Read — Fruits and vegetables allowed in diabetes. Fat plays an important role in utilization of insulin. If body fat is more there is more resistance in insulin action. Thus, keep the fat intake as per requirement of the individual.
Restrict excess use of butter, cheese, cream or mayo in the foods. Opt for olive or rice bran oil for cooking. Read — Benefits of badaam on diabetes. Vitamin and mineral requirements are directly proportional to the energy requirements. Fulfil the vitamin and mineral requirement via vegetables and fruits in each and every recipe. Include soups and vegetable puree wherever possible. If an individual is eating less than it has to be provided by supplements. Nuts are also rich in minerals. Use nuts as and when required. Read — Benefits of Vitamin E.
This diet plan will help you understand the premise of how your day to day diet should be. With prolonged use of insulin sometimes you get resistant to low insulin dose. Exercise helps to avoid that situation. It improves the blood circulation, insulin and sugar interaction and helps better utilization of sugars.
Various researches shows yoga helps in better control of sugars with type 1 diabetes. The only care to be taken is to adjust the insulin dose according to the type of exercise you involve in.
Diabetic Diet : Food List, Diet plan and Diabetic Diet Recipes
So with excess dose of insulin, the person might go into hypoglycemia while exercising. Other exercises a type 1 individual can do is jogging, swimming, mild resistance training or cycling. A proper balance of food, insulin and exercise is the key to healthy living. A proper guidance from a certified diabetes educator, a doctor and dietitian makes your journey with diabetes easy.