Diet for Diabetics

Diabetes is a metabolic disorder originated due to insulin defeciency and rise in Blood sugar levels. It is also classified as Life style disorder by modern scientists.

Diet for Diabetes Medically known as Medical nutrition therapy(MNT)

Purpose ( ABC's of diabetes)

A-Average Blood Sugar

To control blood sugar level

B-Blood Pressure

To maintain normalcy of Heart

C-Cholesterol

To maintain normalcy of Heart and Body weight

Regular eating habits will be helpful

Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.

Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.

Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.

Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more

Recommended Foods

1 .Healthy carbohydrates

Carbohydrates breakdown to form glucose and effects on sugar level

so choose them wisely.

Eg . Brown rice, oat meals, Whole grain bread, Jicama etc.

2 .Heart healthy Fish

Good alternative for high fat Meal. Contains omega 3 fatty acids, which lowers

Triglycerides level.

3. Fiber rich Diet

Promotes weight loss , lower downs the risk of heart disease and maintains sugar levels.

Eg. Fresh fruits ,vegetables, Legumes  etc

4. Good fats

Monounsaturated and Polyunsaturated fats lowers cholesterol levels,But use sparingly.

Eg .Olive , avacados ,Almonds etc.

Foods to avoid

1. Saturated fats

Aim for Less than 7%

Eg .Bacon ,High Fat dairy products etc.

2. Trans Fats

Avoid Completely

Eg.Processed snacks,Baked goods etc.

3. Cholesterol

Aim for less than 200mg

Eg. Organ meals

4. Sodium

Aim less than 2,000mg per day

Considering all the above mentioned facts creating plan for diabetics can be broadly categorized Under 3 parameters

1. Carbohydrate counting

Helpful in adjusting dose of insulin according to carbohydrate content of meal.

2. Exchange system

Involves same nutrient value ,but does not increase blood sugar level

Eg. Brown rice instead of Rice

3. Glycemic Index

Generally foods with low glycemic index are healthy because insulin (injected / natural)

Has enough time to redistribute the glucose to the body tissues.