What and what not to eat in Diabetes:
People with diabetes juggles with a lot of concerns to keep their health in check.
Diabetic patients are at constant risk of developing other diseases such as blindness, heart disease, amputation and kidney failure etc. Find out more about why treating diabetes matters.
A balanced diet is an integral component of diabetes management. Before we step on framing a diet plan, it is essential to understand the science behind it.
What is the glycemic index and load?
The primary food responsible for raises blood sugar is Carbohydrates. Glycemic index and glycemic load are terms used by professionals to measure the impact of carbs on blood sugar.
Glycemic index (GI) – Glycemic index is a standardized measurement of food.
Glycemic load (GL) – Glycemic load is a real-life portion size measurement of food.
For example, the GI of a bowl of peas is 68 (per 100 grams) which as per the given number look like a bad choice for your meal. But its glycemic load is just 16 or less, which is an excellent source of protein.
The difference in the above example is the quantity of actual consumption of peas in a meal as no one would eat 100 grams of peas in one-go.
The plate method –
Follow these steps when preparing your plate:
- Fill half of your plate with non-starchy vegetables.
- Fill a quarter with protein.
- Fill the last quarter with whole-grain items.
- Include “good fats” such as nuts or avocados in very little proportion.
Food items to include in your diet –
Complex carbohydrates – These are low glycemic load foods (perfect for type 2 diabetes diet plan) such as:
- Brown rice
- Whole wheat
- Quinoa (Bathua)
- Seasonal Vegetables
- Fresh fruits
- Starchy vegetables (Potatoes, Corn, Other root vegetables)
- Fish and seafood
- Organic dairy products
- Tofu and soy foods
Choose whole grains which are in grain-form or have 3+ grams of fibre per taking.
Starchy vegetables are best eaten in smaller portions in combination with protein and plant-based fat.
Diabetes Superfoods – Superfoods are the ultimate benefit providing category of food, especially favourable for type 2 diabetic patients.
- Chia seeds
Chia seeds are soluble fibre. Chia seeds mixed with almond milk, cocoa, and a low-glycemic index sweetener like agave or stevia makes a healthy option for a wholesome breakfast.
- Wild salmon
Salmon is a great source of anti-inflammatory omega-3 fatty acids. Farmed fish may have up to 10 times higher presence of organic pollutants, antibiotics, and other chemical contaminants.
Cinnamon helps to lower the blood glucose level in type 2 diabetic patients, and it has found to be beneficial if taken 1 teaspoon/day.
Lentils contain important vitamins, have great protein, and have lots of fibre. Lentils are rich in iron, minerals, and Vitamin B.
Food items to avoid in your diet –
Simple carbohydrates or high glycemic index foods to steer clear of are:
- White pasta
- White bread
- White potatoes
- Breakfast cereals
- Pastries and sweets
- Fruit juice
- Soft drinks
- Processed food
Though the above-mentioned food items are helpful in framing a healthy diet plan. It is equally essential to consult with a diabetic expert or nutritionist for a personalised diet plan built around your medical history that will be customised according to your health requirements.