Eating habits in diabetes is a crucial check to regulate your increasing glucose levels in the blood. A general myth about diabetes is that diabetics should feed upon certain special foods. Besides, it is not at all necessary. The diet plan with potion and calorie changes, eliminating and adding a few groups of foods, eating often in lesser amounts is suggested for diabetes.
The Indian staple food has been enriched with lots of nutrients, legumes, grains, vegetables and fruits and homemade dairy products along with meat from ages. The food habits of our people are greatly influenced by our religious beliefs and lifestyles. We usually rely upon the starches, carbohydrates in large amounts, discarding the need for fibers and lean meats in the diet. In general Low protein, high carbohydrates, and high-fat diet are noticed in food habits.
A dietician prescribed diet with strict changes based on the food intake, habits, physical activity, family history of diabetes, individual lifestyles along with regular exercise routine and monitoring of the blood sugar levels are to be followed to keep the blood glucose levels in control.
Foods that should be taken:
Diabetics can splurge on all kinds of foods with a little restriction and deletion. We in India, are provided plentifully with a variety of lentils and grains, flours which are the staple diet in many parts of the country. The meal plans must include a balance of all the available foods around. Whole grains are recommended to diabetics yet with confined amounts with a low carb potion in them.
Flours for diabetes:
Chickpea flour, flaxseed flour, oat flour, whole wheat flour, corn flour, brown rice flour, and semolina can be included in the diet.
½ cup serve of each flour serves a net carb range of
- 6 gms in almond flour,
- 21 gms in chickpea flour,
- 36 gms in whole wheat flour,
- 40 gms in corn flour,
- 45 gms in white wheat flour,
- 56 gms in brown rice flour, and
- 62 gms in rice flour.
They provide the fiber needed along with the vegetables. With respect to the glycemic index of the grains when compared to the flours, the whole grain offers less glycemic index than the powdered flours. Hence, low importance is given to the flours in the diet plans.
When a compulsion arises to include the flours as in our diet, eating wholesome flours is stipulated then the refined flours. The wholesome flours not only serves the low carb, but also provides antioxidants, vitamin E, B, and minerals like iron copper, lime, magnesium, phytochemicals, and healthy fats. The bread, rotis, puddings, cakes, and pancakes prepared out of these flours have low carb and low glycemic index potions. The net carb we gain from the flour serves 69gms to 74gms in whole and lessens down when manipulated into mixed recipes by 48gms. jowar, bajra, wheat flours are used widely in the kitchens of our country.
Fruits for diabetes:
Lemons and limes – rich in folates, potassium, fiber, and vitamin C serve the low glycemic index. Regulates the blood sugars and also acts as a diuretic when exploited too much.
Cucumbers – a lowest glycemic index with 15, even a large bowl of cucumbers serves less than 5grams of carbs. It lessens the carbs and sugars amount and also helps the blood sugar control.
Apples – fiber rich that slows the digestion, nutrients, and antioxidants.
Apricot -vitamin a and fiber. Has only 7gms of carbohydrates.
Kiwi – low sugar content and high vitamin C,
Grapes – though has a high-calorie value and sweetness nourishes with phytochemicals and less sugar,
Guava – low glycemic loaded fruit and affordable for a common Indian,
Plums, Cherries, Strawberries, Blueberries – low carb fruits and can be taken in five fourth cup serving and berries have a low glycemic load,
Pomegranate – has large sugar levels but its antioxidants are not to be ignored,
Figs– rich in potassium and sugar but 8g of it can be daily taken,
Banana – most common fruit in India and serves the all possible dietary fiber,
Pears, Oranges – taking whole orange benefits more than a glass of juice.
Fruit sugar content we take through the fruits doesn’t count into the sugar intake per day. However, 25gms per day in women and 37.5gms per day in men is allowed as per the American health association. The sugars like fructose and sucrose are good when comes from fruit preferably than the candies, artificial sweeteners, and confectioneries. Fruits need not be avoided by diabetes they are not lethal for the body. Indeed they serve a fibrous range of minerals and fiber, they regulate blood pressure, reduce cholesterol. Fruits with high glycemic index need not be placed apart, they boost health. More than 180 of sugars is fatal for the body s per American diabetic association. Fruits combined with yogurts, cheeses, dairy products, bread, peanut butter serves tasty recipes.
Vegetables for diabetes:
Spinach – serves about 5gms of fiber, 3,6gms of carb and 23k Cal energy in a cup, considered as a low glycemic food. The sugar level is not much altered by this,
Cauliflower– potassium, folate, and fiber-rich provide antioxidants. Gives 25k Cal, 5.3g carbohydrates, peas- high protein foods with quite a good amount of fiber,
Onions – increases the basal metabolic activity of the body and also hunger,
Bottle guard – decreases blood pressure and cholesterol,
Lemons, Radish, Tomatoes– lower in mounts of carbs with 3.9gms and lower in calories with 18kcal but provides a high potassium content,
Eggplants -low in carbs and high in fiber with 24kcal and 5.7gms serving of carbohydrates, universally adopted vegetable,
Ridged guard, Indian black peas, bitter guard, sweet potato has a 20g of carb and 86kcal of energy potion,
Potato – serves 77kcal of energy and 18.4g of carbs, broccoli, leafy greens- though starchy provides rich fiber with less carb.
When you are to take almost 1200 to 1600 calories per day the vegetables alone doesn’t provide the amount. All the vegetable that grow above the ground, the vegetables from beneath the earth can be included in abundance in the plan without hesitation. Cabbage gives 25kcal, 5.8g carbohydrates, Okra with high dietary fiber and 7.8gms of carbs. When choosing your vegetable priority must be given to the greens leaves and that is nutrient rich and hits all your and mineral needs. A salad, a bowl of greens at your breakfast, snacks in a
Day rejuvenates your body lin. The low glycemic index vegetables, seeds, spices modestly controls the blood sugar levels. The glycemic index of the vegetables is likely to increase when manipulated either by wasting, boiling or frying besides taking them raw. The glycemic for each food irrespective of the sugars present in them. The vegetables are known to reduce the high blood pressure, increase metabolic rate, eliminates cholesterol, provides the fiber(25g in men & 38g in women), nitrates and minerals deposits are high. (AAN&D)
Spices, meats and essential oils for diabetes:
Olive oil, castor oil, cloves, cinnamon, green tea, pulses, oatmeal, vitamin c rich foods, thyme, eggs, lean meats, rosemary, basil, turmeric, cumin seeds, black pepper, salmon, liver, tuna, seafood are to be added in abundance to the diet plan.
Foods to be avoided in Diabetes:
Processed energy bars, Cereals, sugary foods with sweeteners, fruit juices that are canned, alcoholic beverages like wine, beers and whiskey and readymade or instant smoothies, blended caffeine, deep and oil fried foods, Chinese foods, creamed pastries, and baked foods, heavy fats of meat, flavored drinks, refined flour, processed bread, and white rice rich in carbs, dried fruits are to be avoided.
Highly favored diet for diabetes at present. Adopted from the Mediterranean lifestyle that includes more fresh vegetables and fruits and an entire platter of fishes and seafood on to the table. Whole grains, legumes, nuts, and natural herbs and spices are used raw and directly for seasoning instead of the flavors. Red meats, processed foods are seen as nowhere. Essential oils, sardines, barleys, Greek yogurts, extra virgin olive oils, vinegar, mint, fennels, thymes, and the least veggies are not ignored in the Mediterranean diet.
Gastroparesis is the complication of diabetes in which the food doesn’t leave the stomach and accumulates in it leading to disorders. It is chronic and can’t be cured by medication alone and prescribed a diet called gastroparesis diet. This includes the intake of food in 6 meal plans. The diet is divided into three steps where liquids, semi-solids, and high fibers are given. This helps in regularizing the stomach and bowel movements. Several foods are cut off in framing this diet.
Diet Tips for Diabetics:
You need not go deprived of fats, in fact, add lean and monosaturated fats. Don’t stick to traditional recipes to eat lots of variety. Rather having a glass of water to kill your hunger take a bowl of salads or fruit before a meal, eat in cautioned potions. Eat your junk foods with a check on the quantity. Use your common sense and control while eating. Don’t use excess artificial sweeteners unless needed. Make comfortable and appetizing each for breakfast, lunch, and dinners. Eat interesting and happily.
Also Read About All You Need to Know About Diabetes, Lifestyle Changes that Help Diabetes Mellitus
National Institute of Diabetes and Digestive and Kidney Diseases – NIH
American Diabetes Association®
American Heart Association | To be a relentless force for a world of …
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