DIABETIC DIET-

Food plays a very important part in determining our health status and if a person is already suffering from diabetes then it is important to make a diabetic diet chart that helps to control the sugar and decreases the dependency on diabetic medicines. 

A diet can be made on an individual basis based on the age, gender, weight, medical history, and physical activity the individual is doing in twenty-four hours. 

 

DIABETIC DIET COMPOSITION – 

CALORIES – The total calories should be divided into carbohydrates, protein, and fat. In general, the daily intake of carbohydrates should be about 60 percent, and protein and fat should be 20 percent each.

1) CARBOHYDRATE – one of the common advice most diabetic people get is to stop taking carbohydrates to control their sugar level but instead of stopping the carbohydrate if we take the right carbohydrate in limited quantity then sugar can be controlled.

Carbohydrates that can be allowed in the measured quantity are-

Cereals, Pulses, Grains, Dals, Fruits, and vegetables can be taken. 

Carbohydrates to be avoided –

Sugar, honey, Jam, Glucose powder. 

2) FAT – Excess carbohydrate in our body gets stored in the form of fat.

Saturated fats like ghee and butter should be avoided. 

Fat like sunflower oil, and corn oil can be taken as they contain polyunsaturated fatty acid. 

Eggs and meat can be taken in limited quantities. 

3) PROTEIN- Milk and milk products can be added to the diet except for ghee, butter, and cheese. Cereals, dals, chicken, egg, meat, and soybeans are good sources of protein and can be included in the diet in limited quantities as meat and meat products can increase cholesterol, and uric acid if the patient is suffering from these diseases.

4) VITAMIN AND MINERALS – Diabetic patients require vitamins and minerals which can be found in good quantity in fruits, vegetables, eggs, cereals, and fish.

5) FIBRE- Diabetics require a fiber-rich diet as they help keep the blood sugar level in control. FENUGREEK SEEDS can be included in the breakfast. Ragi and bajra can improve sugar levels if used for a long time.

GLYCEMIC INDEX –

Every food has a glycemic index and food with a lower glycemic index can keep the sugar level in control.

Food with high glycemic index – Sugar, honey, corn flakes, puffed rice, potato, yam, 

Food with low glycemic index-  Fructose, wheat, macaroni, brown rice, soya bean, peas, corn, apple, orange, grapes, banana, skim milk. 

TAKE HOME MESSAGE –

1) Along with medicine, diet plays a very important role in controlling the sugar level in the blood. 

2) It is found beneficial if a diabetic person divides his or her three meals a day diet into six small meals a day diet as this gives the body less sugar to utilize at a time and hence keeps the sugar in control. 

3) Diet is personalized for every individual according to body weight and blood sugar level. So always ask your doctor or nutritionist to make a diet chart for you. 

4) Avoid oily and high glycemic index food as much as possible. 

5) Try to eat homemade food as you don’t have much control over what oil and how much sugar, or salt they are using. 

6) Stop drinking alcohol, and carbonated drinks as they can cause a spike in sugar levels. 

7) Include more salads and fruits in your diet. 

8) Always eat food on time.

9) Don’t search for miracle food or medicines to cure diabetes in a day as it can have serious negative effect on your health.

10) Controlling your taste buds can help you control your blood sugar level. 

EAT HEALTHY TO STAY HEALTHY.