Control diabetes with foods: There are few casual symptoms of diabetes. Feel thirsty, Need to urinating regularly, occasionally feel hungry, Tiredness, Foggy vision, and sudden weight loss. These are clear indications that you may be susceptible to a common yet neglected lifestyle disorder diabetes.
Prevention is better and inexpensive than cure. This proverbial fits well for diabetes diet which is both prevention and cure.
Three (3) important areas of a diabetic diet
Serving Size – How to Control Diabetes with Foods
Food quantity and distribution in our plate on a daily basis I mean serving size for a daily diet is important for diabetic patients.
Recommended dietary allowances of diabetic normal person will be 1800 kcal per day. Carbohydrate requirement is nearby 50-50% of the total prescribed calorie, protein requirement, Protein requirement vary between 1 to 1.2gm per kg of specific bodyweight.
Types of foods – How to Control Diabetes with Foods
A complex carbohydrate is recommended while simple carbohydrates are strictly restricted for a diabetic person.
As simple carbohydrate sugar, honey, jiggery, sweets, chocolates, muffins, fruit juice, carbonated beverages, plain rice, maida, sabudana or tapioca, etc. do not contain any fiber so the body absorbs quickly leading to a spike in blood sugar level.
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In comparison, foods with complex carbohydrates are rich in fiber, fruits with skin and pulp, wheat, rich with vegetables, salads, any kind of vegetables, wheat bread, wheat pasta, wheat noodles, etc. thereby digestion and absorption period are longer than usual.
Protein – Some Diet lacks in both good quality and quantity of protein. Example: egg, fish, chicken, lean meat, etc. in your diet for non-vegetarian. And for the vegetarian must have protein from plant and dairy sources. Example: broccoli, homemade paneer, low-fat cheese, mushrooms, tofu, soybeans, etc.
Fat: Omega 3 and 6 should be consumed as they are good fats and good for the body. Daily cooking oil, for example, rice bran oil, sunflower oil, sesame oil, canola oil, soya oil, corn oil, olive oil, flaxseed oil, and unsalted nuts, seeds, avocados, fatty fish, etc. these are also low in cholesterol and trans-fat free.
Saturated fats increase the amount of bad cholesterol in the blood, thereby causing heart and arterial blockage. Found in Animal products and processed foods like red and processed meat, ghee, butter, vanaspati, mayonnaise, biscuits, cakes, pies, and pastries.
Meal Frequency and Time – How to Control Diabetes with Foods
Daily food intake should be spread across 3 major meals per day, Breakfast, Lunch, and Dinner, and 3 healthy snacks in between meals to resist the urge to satiate your hunger. The number of snacks should never be equal to any of the 3 meals, rather, it should be fewer portions. The bedtime snack helps a diabetic patient to overcome mid-night or morning hypoglycemia.
Magical Foods – How to Control Diabetes with Foods
Whole grains or cereals are an amazing substitute for refined grains in our diet. It reduces the risk of diabetes mellitus. Brown rice, bulgur wheat, buckwheat, oats, millet, quinoa, and barley all are useful brown cereals and recommended for diabetic patients.
Green Leafy Vegetables
Green leafy vegetables and green leaf with loads of nutrients provide us energy while are surprisingly low in calories. The green vegetables are low in carbohydrates which is one of the causes of the rise in blood sugar levels. Green leafy and green vegetables provide the necessary dietary fiber, phytochemicals, vitamins, and minerals known to decrease the risk of diabetes mellitus.
Garlic contains vitamin B6 and vitamin C. Vitamin B6 helps in carbohydrate metabolism and vitamin C helps to maintain blood sugar levels. (Reduces the risk of diabetes)
Cinnamon effectively reduces the risk of diabetes and related complications. Cinnamon enables signaling of insulin receptors thereby releasing insulin. It is also a powerful antioxidant preventing the development of diabetes. (Reduces the risk of diabetes)
Beans contain a healthy dose of fiber, nutrients, and protein keeping us full for a longer time and reducing our carbohydrate intake. One cup Beans each day combined with a low glycemic diet helped lower blood sugar levels.
Foods should be avoided by Diabetic Patients
- Refined sugar
- Aerated, carbonated drinks loaded with sugar
- Sweetened high fat yogurt
- Sweets, cakes, biscuits
- Fruit juices
- Deeply fried foods
- White bread and white rice
- Refined flour (Maida)
- Dried fruits
- Packaged snacks
- Processed meat
- Red meat
- Canned foods
- Ready to eat food meal packages
- Zero calorie or low calories labeled products.
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