Diabetic diet for Non Vegetarians

Diabetic diet and Non vegetarian foods.

Diabetes needs no introduction. It is a disease about which we all keep hearing and reading from time to time. It is a metabolic syndrome, which is controllable by making changes in your lifestyle and dietary habits. Diet plays a key role in the management of diabetes. People who have diabetes are often advised to take a diet rich in fiber. When we say fiber, we mean fruits, vegetables, whole grains and pulses. But what if a person who has non vegetarian habits gets diabetes? Should that person just change his dietary habits and become a complete vegetarian? Well my answer would be no, he doesn’t need to change his habits completely.  A non-vegetarian person can also manage diabetes following some simple tips about his diet and lifestyle.

Diet for a vegetarian diabetic depends on three things:

1)       What you eat: Avoiding refined cereals, cutting down the intake of sugary drinks, choosing of healthy fats over unhealthy fats. Your choice of food is extremely important in diabetes.

2)      When you eat: Proper meal timings, avoiding big gaps between two meals. Taking frequent meals helps your body to keep the sugar levels constant.

3)      How much you eat: The quantity or the portion size of the food matters a lot when you are a diabetic. If you eat a large quantity your sugar levels will shoot up right after having the meal which is not good. The motive should be to keep sugar levels constant.

The same points shall be considered while planning a non-vegetarian diabetic diet.

What you eat: In a vegetarian diet we avoid refined cereals and high fat foods, doing the same in a non vegetarian diet is also recommended. Avoiding non vegetarian foods which are high in fat like red meats should be avoided as much as possible. Although Red meats are a great source of protein, vitamin B12, and minerals, it also contains saturated fats that aren't good for us. As a replacement, use lean ground beef to reduce the amount of saturated fat intake. Chicken is high in protein, but you will need to remove the skin from the chicken to avoid the saturated fat.  One must try to include fish in the diet. Eating fish provides enough of polyunsaturated fats that are required by the body, along with the omega-3 essential fatty acids. Variation is the essence, when it comes to protein foods for diabetics. The cooking method also plays a key role in managing diabetes. A deep fried food is rich in calories and should be avoided to keep those extra calories away. Steamed, baked, roasted or grilled products make use of less or no oil while cooking so such methods should be preferred for cooking of non vegetarian foods.

When you eat: Having five to six small meals is always better than having 3 large meals. Eating a small meal will prevent sudden rise in blood glucose levels, giving your body time to process the carbohydrates present in your food. Frequent meals help to avoid hypoglycemia, or low blood sugar. Healthy non vegetarian snacks like a chicken or turkey sandwich are a good way to bridge the gap between meals.

How much you eat: One of the most important part of a diabetic diet is the portion of the food. Food exchange lists can be used while substituting a vegetarian food with a non vegetarian food. The main purpose of using a food exchange list is to make sure that while eating non vegetarian food you do not go overboard with any particular nutrient and your calorie intake remains almost the same. A bowl of dal is giving you proteins plus fiber, but when you replace it with some chicken or fish, you are reducing the fiber and increasing the protein, thus the portion of food needs be reduced to manage the proteins and calories along with that fiber from fruits or salads needs to be added to the diet.

Non vegetarian food is no doubt good for a diabetic person; provided the above points are taken care of and the very important Mr. Fiber is not forgotten. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone. So as a conclusion I can say that yes meats and sea foods are as good for diabetics as any other food item provided the very important fiber from vegetarian diet is included in the meal and the calorie intake remains the same as for a vegetarian diet.