A diabetic diet should not have to be much complicated and you shouldn’t have to give up all your favorite foods. If you are planning to go for the diabetes diet then your first step should be to making smarter choices is to separate the myths from the facts about diabetes diet to prevent or control your sugar level.
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Myths and Facts about Diabetes and Diabetes Diet
Myth: You must avoid sugar at any cost.
Fact: You can have as well as enjoy your favorite treats but in very less quantity and when you are able to limit hidden sugars. Your sweet shouldn’t have to be off-limits, as long as it’s a part of a healthy meal plan. For an option, you can add stevia or artificial sugar and have your favorite sweet. But always keep in your mind that has it within a limit.
Myth: You have to cut down on your carbs.
Fact: The type of carbohydrates and the amount you are eating plays an important role. Try to consume whole grain carbs instead of starchy carbs. Whole-grain carbs are high in fiber and digested slowly. It helps to keep your blood sugar levels more even.
Myth: You should have special diabetic meals.
Fact: Everyone should follow the habit of healthy eating—whether you are diabetic or not. Expensive diabetic foods generally offer no special benefit.
Myth: A high-protein is the best diabetic diet.
Fact: According to studies, consuming too much protein, especially animal protein, can cause insulin resistance, a key factor in diabetes. A healthy diet includes a combination of carbohydrates, protein, and fats. Our bodies required all three components to work properly. The key is a balanced diet.
Just like any healthy eating plan, a diabetic diet is more based on overall dietary patterns rather than obsessing over specific foods. Aim to eat more unprocessed food, natural, and less packaged and convenience foods.
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Foods to Eat and Avoid in Diabetic Diet:
Eat More in Diabetic Diet:
- Healthy fats come from nuts, olive oil, fish oils, flax seeds, or avocados.
- Fruits and vegetables—consume fresh fruits and vegetables, the more colorful food you eat is better; consume whole fruit rather than their juices.
- High-fiber cereals and bread that is made from whole grains
- Fish and shellfish, organic chicken or turkey
- High-quality protein like beans, eggs, low-fat dairy, and unsweetened yogurt
Eat Less in Diabetic Diet:
- Trans fats from deep-fried or partially hydrogenated foods.
- Fast foods and Packaged food, especially those which are high in sugar, sweets, baked goods, chips, desserts.
- White bread, refined pasta or rice, sugary cereals.
- Red meat and processed meat.
- Low-fat products that have replaced fat with added sugar, like fat-free yogurt.
|MEAL||MENU||APPROXIMATE AMOUNT |
|Empty stomach (6-7)||Empty stomach soaked Methi Dana water||1 Glass |
|Early morning|| Cinnamon Water or Tea/Green Tea / Black Tea|
|1 Cup |
|Break Fast(9-10)||Toned Milk |
1-2 Multigrain Bread Slices /Veg Daliya/Oats Chilla /Oats Daliya /Oats + Milk/Suji Upma/Veg Poha/Stuffed Chapatti /Besan Chilla / Moong Dal Chilla
|250 ml |
|Mid-Morning (@11)||Fruits(Apple/ Papaya/ Guava/ Moami/ Jamun/ Pear)/ Coconut Water/ Veg Soup/ Butter Milk||100 gram/ |
|Lunch(1-2)||Wheat Chapatti /Multigrain Chapatti|
Curd ( skimmed milk )
Salad 1 Plate Before Meal
|Evening(4-5)||Tea + Biscuit|
Fresh Vegetable Soup /Sprouts Chaat/Roasted Channa /Dhokla / Khandvi/Besan Chilla
|1 cup ( milk 100ml ) + 2pc |
| Dinner(8-9)||Multigrain Roti(1-2)|
Curd ( skimmed milk )
Salad 1 plate before meal
|Bed time(10-11)||Milk ( Skimmed milk )||200 ml |
|For non-vegetarian ||Lean meat|
| 80 gm. |
1 or 2
However, we suggest you to consult a diabetologist near you before implementing any food item in your diet as different food items can have different results on different persons. Moreover, if you are a diabetic, you are supposed to regularly visit a diabetologist for proper examination and management of diabetes.
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Reference: Helpguide https://www.helpguide.org/
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