There isn’t a one-size-fits- all way of eating in Diabetes. But you can follow some tips to make healthier food choices. Taking steps towards controlling diabetes doesn’t mean living in deprivation, rather it means eating a tasty and balanced diet that also improves the immunity and mood. With these tips, you can still take the pleasure of your meals without feeling hungry or deprived:
1. Simple sugars should be restricted in Diabetes as they are easily absorbed in the body
and cause a rise in blood sugar levels.
2. Some claim to have honey liberally in Diabetes, but no matter how beneficial it is, it is
still composed of simple sugars. The only benefit it has is that as compared to normal
sugar, the rise in blood glucose levels by honey are lower.
3. Carbohydrates should provide 45-60 percent of calories, protein should provide 10-35
percent and fat 15-25 percent.
4. If a person has good control over blood sugar levels, he can take around 10 percent
calories from sucrose i.e. table sugar.
5. Diet should include complex carbohydrates and fiber. 25-40 g of fiber is recommended
for 1000 kcal consumed.
6. Vegetable oils rich in polyunsaturated fatty acids and monounsaturated fatty acids are
preferred over animal fat and hydrogenated fat that are rich in saturated fats.
7. Prefer fish and chicken over meat.
8. A mixture of oils is preferred over a single oil.
9. Intake of vanaspati should be restricted as it is high in trans fats.
10. Following combinations of oils are recommended for good health:
1) Groundnut/ Sesame/ Rice bran oil + Mustard/ Soybean oil
2) Safflower/Sunflower oil + Palmolein/ Mustard oil
3) Safflower/ Sunflower oil + Groundnut/ Sesame/ Rice bran oil
11. A diet high in protein promotes satiety along with raising insulin production. Pulses are
rich in protein and fibre.
12. Proteins from vegetable sources are of better quality than those from animal sources as
plant proteins do not contain cholesterol and also add fiber to the diet.
Foods to be avoided
- Sugar syrup
- Sweetened juices, sharbets
- Dried fruits
- Cakes and pastries
- Fried and junk foods
- Nuts (except almonds and walnuts)
- Roots (potato, sweet potato,beetroot)
- Fruits such as mango, banana, pomegranate, grapes, dates, chikoo
Foods to be eaten in moderation
- Whole cereals
- Nuts-Almonds and walnuts
- Fruits - apple, guava, pear, peaches, melon, watermelon, papaya, oranges
- green leafy vegetables
- Clear soups
- All vegetables except roots and tubers
- Plain coffee or tea
- Skimmed milk and milk products
The final word
Be picky. Choose the right foods to keep your sugar levels in control. And try to cook at home instead of going out.