Healthy eating which is a part of lifestyle modification and includes exercise and meditation too, can help you prevent, control, and even reverse diabetes However, formulating the appropriate diet for diabetic patients can be a cumbersome task because of the diverse nature of dietary references in India. While the main goal is to keep blood sugar levels under control, it is also important to eat foods that help in preventing any complications that may be aggravated due to diabetes and that certainly does not mean living in deprivation.
Diet Food Best Suited For Diabetes Patients
Below is a list of diet foods for diabetic patients,
Whole Grains
Whole grains contain high levels of fibre and more nutrients than refined white grains. Eating a diet high in fibre is more important for people with diabetes because fibre slows down the digestion process. Slower absorption of nutrients especially carbohydrates helps keeps blood sugar levels stable.
Beans
Beans are an excellent food option for people with diabetes. They are a source of plant-based protein and they can satisfy the appetite while helping people reduce their carbohydrate intake.
Beans may help people manage their blood sugar levels.
Beans can also help with weight loss and could help regulate a person’s blood pressure and cholesterol.
Walnuts
Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid. Walnuts also provide key nutrients, such as Protein, Vitamin B-6, Magnesium and Iron.
Citrus fruits
Citrus fruits such as oranges, grapefruits and lemons have anti-diabetic effects. Citrus fruits are also a great source of Vitamin C, Potassium and Folate.
Lentils
Lentils are rich in something called resistance starch, a type of carb that has a very minimal impact on your blood sugar levels.
Turmeric
Packed with some of the most powerful health benefits, turmeric is a spice or an active ingredient that can lower inflammation and blood sugar levels, while also vehemently reducing heart diseases.
Extra-Virgin Olive Oil
This contains oleic acid, which is a type of monounsaturated fat that considerably improves triglycerides, which is more often than not at unhealthy levels in patients with type 2 diabetes and is hence, extremely healthy for diabetic people.
Garlic
Garlic is one of the most delicious herbs available in the market and comes with really impressive health benefits. It can not only reduce inflammation but also maintains blood sugar levels, keeping cholesterol under control in people with type 2 diabetes.
Cinnamon
Consisting of some quotient of antioxidants, cinnamon is one of the most delicious and commonly used spices. Several studies over time have shown that cinnamon can actually lower blood sugar levels as well as improve insulin sensitivity.
Leafy Greens
Green leafy vegetables are not only nutritious but also low in calories. They also help in maintaining your blood sugar levels since they are extremely low in digestible carbohydrates. Spinach is one of the best sources of several minerals and vitamins, including vitamin C. Green leafy vegetables are useful for people with diabetes due to their high antioxidant content and starch-digesting enzymes.
Eggs
It is a fact that eggs provide amazing health benefits. In fact, eggs are one of the best foods for keeping you full for hours. Consuming eggs regularly may also incredibly reduce your risk of heart disease in more ways than one. The egg is a low-carbohydrate food and has a very low glycemic index, this makes them a good source of protein for people with diabetes.
Fatty Fish
Fish is perhaps, one of the healthiest foods on the planet. From sardines and mackerel to salmon - all are great sources of the Omega-3 fatty acids EPA and DHA. Both of these greatly help to maintain your heart's health. A diet high in polyunsaturated and monosaturated fats can improve blood sugar control and blood lipids in people with diabetes.
Foods to Avoid in Diabetes
In diabetes, it's beneficial to limit or avoid certain foods that can significantly affect blood sugar levels. Here are some foods to consider avoiding or minimizing:
Sugary Foods and Beverages: Foods high in added sugars like candies, cookies, cakes, sugary drinks, and sodas can spike blood sugar levels.
Processed Carbohydrates: Refined grains and processed carbohydrates like white bread, white rice, and sugary cereals can rapidly raise blood sugar.
Highly Processed Foods: Foods with high levels of unhealthy fats, excessive salt, and artificial additives can negatively impact blood sugar control. Examples include fast foods, fried snacks, and certain packaged meals.
Fruit Juices: Although natural, fruit juices can contain concentrated sugars without the beneficial fiber found in whole fruits. It's better to consume whole fruits in moderation.
Fried Foods: High-fat fried foods like french fries, fried chicken, and battered foods can contribute to weight gain and affect insulin sensitivity.
Fatty Cuts of Meat: Opt for lean protein sources over fatty cuts of meat, which may increase the risk of heart disease when consumed in excess.
Alcohol: Excessive alcohol consumption can lead to fluctuations in blood sugar levels and interfere with diabetes medications.
Sugary Condiments and Sauces: Some condiments and sauces, like ketchup, barbecue sauce, and sweetened salad, can contain hidden sugars that affect blood sugar levels.
Conclusion
A proper diet plan perhaps is as important, if not more, than medicines for a patient with diabetes. A properly formulated dietary plan can give healthy choices to an individual and prevent complications associated with diabetes.
The Eyes are one of the most sensitive organs that we possess. Due to increased screen time, pollution and unhealthy lifestyles, poor eye health has b...
Heart disease refers to various heart conditions that can affect heart functioning. It is one of the most common and leading causes of death in India....
Maintaining the motivation to work out whilst travelling often seems hard. Where will I find a gym? Shall I pack my exercise clothes or not? How will ...
Healthy eating habits must be inculcated early. Healthy meal plans are especially essential for children under the age of five as these initial growin...
With the advancement in treatment modalities, there is an improvement in the treatment and cure rates of cancer patients. As a result, more children w...
Kidneys are a part of the urinary tract system and are one of the most vital organs of our body. Kidneys have many crucial functions, including cleani...
Nutritional deficiencies often first manifest changes in skin quality, and what you eat can influence how your skin appears. Certain nutrients can pro...
The largest organ of our body, the skin, often gives the first indicators of what is happening inside our bodies, whether it is internal troubles or a...
You are not alone if you feel like you are tired all the time. Having a tough time getting out of bed in the morning, wanting to nap all afternoon, or...
During the current times of work-from-home and online schools, people have become more prone to back pain from sitting for long hours and often in bad...
Meditation is a set of techniques that when practised, encourage a heightened state of awareness and focused attention. A habitual process where we tr...
Cardiovascular diseases are the number one cause of morbidity and mortality after the age of 40 years worldwide. In India, heart disease starts much e...
The Importance of a Regular Routine During Lockdown
The emergence of COVID-19 has left the whole world baffled. Sudden change is hard to accept, and concerning the pandemic, this change is now enforced ...
Knowledge about the therapeutic, toxicological effect of plants, minerals and other herbs goes back all the way to prehistoric times when people migra...
Gastrointestinal problems are basically disorders related to the digestive system. A low-fibre diet, stress, food intolerances, consuming a large numb...
Since time immemorial people have tried to find medications to alleviate pain and cure illnesses. In the process healing properties of certain medicin...
They say you are what you eat. And this is best explained in no better place can than your teeth. Cavities, the most common dental devil, shouldn&rsqu...
That big slice of pizza you had is not always the reason behind some unexplained health concerns. Are you trying to spot the culprit? Sometimes it can...
How to Take Care of Your Skin Naturally at Home: 5 Simple Ways
Many people worry and suffer from problems like dryness, acne or rough uneven skin amongst others - a combination outcome of your diet, lifestyle, gen...
Pregnancy is a wonderful time, filled with excitement and anticipation of a new addition to the family. The early weeks of pregnancy can be exciting, ...
Covid -19 Pandemic: Lessons Learnt and the New Normal as we see it
What seemed impossible has now been achieved by a virus. The Covid 19 pandemic has affected everyone in the world, in ways big and small. The effects ...
Does your health status bother you? Do you get nightmares of falling prey to health issues or diseases? Are you looking forward to a healthy life? If ...
A Brain Stroke occurs when the blood supply of your brain is reduced. Due to the blockage of oxygen and nutrient supply, the brain cells rapidly begin...
Pandemic times or not, the growth trajectory for home care services has been sturdy with a calling for quality and affordable healthcare services in t...
They say only a life lived in the service of others is worth being lived; but have you ever imagined yourself serving people even after you die? Today...
Lifestyles are changing; habits and constant stress are affecting health in a drastic way. We all know how important routine health check-ups are, esp...
There is at least one song that triggers an emotional response in our system every time we listen to it. It usually is a song with relevance or memory...
The absence of mental health problems does not entirely indicate strong mental health. In fact, being mentally or emotionally healthy is a lot more th...
While the monsoon brings with it, its own charm and a relief to the warm summers, the season also brings along a variety of diseases. The combination ...
Simply put, a ventilator is a machine which helps patients to breathe when they cannot breathe on their own. It is also known as a respirator. It work...
COVID-19 has become the buzzword for quite some time now. All sorts of debates rise around the corner. Often in such distressing times pregnant women,...
After an entire night of unprecedented tossing and turning, you will possibly wake up feeling sleepy, and extraordinarily grumpy. Weary mornings follo...
Cosmetic surgery offers solutions to dramatically reshape and contour the abdomen. Two of the most popular and effective options are tummy tuck and li...
Burning Sensation in Stomach: Causes, Treatments and Home Remedies
A burning sensation in the stomach occurs as a result of indigestion or food intolerance. Sometimes, it may indicate a more serious underlying problem...
An antibiotic is probably among the most efficient drugs for treating bacterial infection. There are two most common ways through which antibiotics fu...
Vomiting in Children: Symptoms, Causes and Treatment
Nobody likes to see their little bundle of joy quiet and low on energy. Vomiting is a common occurrence in children and adults alike, but persistent v...
Spices do more than just enhance the taste and flair of your favourite meals; most of them contain huge portions of various nutrients and antioxidants...
Urine plays a vital role in eliminating waste products and other excess elements from the body. Its color varies greatly, providing much useful inform...
Urobilinogen in Urine: Normal Range, Causes and Treatment
Urobilinogen, a colourless compound derived from the breakdown of bilirubin, is a natural component found in urine. Its presence and levels can provid...
Typhoid fever, also called enteric fever, is a potentially life-threatening ailment caused by the Salmonella typhi bacteria and is a significant publi...
Fever is a temporary increase in body temperature that can occur to anyone. It is a common symptom that can occur due to various reasons, like infecti...
Yellow Discharge Before Period: Causes, Treatment and Prevention
Menstrual cycles can be unpredictable, and women often experience various bodily changes leading up to their periods. One such change is the appearanc...
Hypochondriasis: Signs, Symptoms, Causes and Treatment
Have you ever found yourself constantly worried about having a serious illness despite reassurance from doctors? This persistent fear and preoccupatio...
15 Health Benefits of Eating Jamun and its Nutritional Value
Did you know a small, purple fruit could revolutionise your health routine? Jamun, also called black plum or Indian blackberry, packs a powerful nutri...
Did you know a common herb in your kitchen could be a powerhouse of health benefits? With its aromatic leaves, rosemary is more than a tasty addition ...
12 Foods That Beat Fatigue: What to Eat for Energy
Do you often feel exhausted, struggling to make it through the day? Fatigue affects millions worldwide, impacting their quality of life and productivi...
Orthopaedic problems in children can be a source of concern for parents and caregivers. Orthopaedic problems encompass a spectrum of conditions that a...
Managing normal blood sugar levels is crucial for optimal wellness, primarily when regulating diabetes. Blood sugar, or blood glucose levels, refers t...
8 Effective Home Remedies for Piles (Haemorrhoids)
Haemorrhoids or piles are one of the most common conditions affecting people worldwide. Piles happen due to swelling and inflammation of the anal and ...
A stiff neck can be frustrating and painful, making it hard to move and do everyday things like driving or working. Pain and stiffness can disturb sle...