You must realize that your body needs energy to perform all vital functions and most of the energy is derived from carbohydrate and the most important energy producing end product in the body is glucose.
The hormone Insulin helps your cells to get the right amount of Glucose and also maintains the right level of glucose in the blood.
In diabetes either the insulin is not produced in required quantity or even it is produced it does not work right. (resistance) Even though your Insulin is not doing its job a healthy diet along with medication and weight management keeps your blood glucose under control.
Cheer up! Being diagnosed with diabetes does not mean that you stop enjoying a wide variety of foods as part of a healthy diet. At first, specially if you are a foodie you get depressed but the general principle is simple: Following a “diabetes diet” means choosing food that will work along with your activities and any medications to keep your blood sugar levels as close to normal as possible. However do not get stamped that “Diabetic Diet” is for you only. The foods that are healthy for people with diabetes are also good choices for the rest of your family. Usually, there is no need to prepare special diabetic meals. The difference between a “diabetes diet” and your family’s “normal” diet is this: If you have diabetes, you need to monitor what you eat a little more closely specially the calories you consume and the amounts and types of carbohydrates, fats, and protein you eat.
What you eat depend on
- Physical activity
- Blood Sugar levels
- Other disease conditions
- Type of Food you eat
1. Count calories – Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.
2. Keep a food Diary:- 1. What you are eating. 2. How much? 3. When ?
3. Carbohydrates are not evil:- For diabetics carbohydrates — or “carbs” as most of us refer to them — are good for diabetes. They form the foundation of a healthy diabetes diet — or of any healthy diet. Carbohydrates have the greatest effect on blood sugar levels, which is why you are asked to monitor how many carbohydrates you eat when following a diabetes diet. Moreover, carbohydrate foods contain many essential nutrients, including vitamins, minerals, and fiber. So one diabetes diet tip is to choose those with the most nutrients, such as whole-grain breads and baked goods, and high-fiber fruits and vegetables.
4. Avoid excessive protein intake: Because carbohydrates affect blood sugar levels so quickly, you may be tempted to eat less of them and substitute more protein. The main problem with too much of protein is that many foods rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. Eating too much of protein can increase the risk of insulin resistance.
5. Choose foods with low glycemic index(GI):- The Glycemic Index, or GI, is a ranking of carbohydrates in foods according to how they affect blood glucose levels.Foods with a low GI raise Blood Glucose Level(BGL) s more slowly and steadily than foods with a high GI. People with diabetes can benefit from eating low GI foods throughout the day, ideally one at each meal.
Low Glycemic Index foods include Cauliflower, Broccoli, Peanuts, Sea Food, Seeds, Nuts,Cucumber, Beans, Celery, Lettuce, Spinach, Tomatoes, Soybeans, Peas, Barley, Yoghurt, Apples, Whole Heavy Grain Breads ,Brown Rice, Oats And Muesli, Pasta, Corn, Sweet Potato, Low Fat Milk, Yoghurt ,Kiwi Lean Meat Etc. beans
Avoid fruits that spike blood sugar levels: these foods include fruit juices, canned fruits, and dried fruits.
6. Eat 20 – 25 grams of raw onion daily. Onions contain properties that actually fight against diabetes. It also aids digestion besides serving as a diuretic.
7. Eat at least 3 servings of fresh vegetables daily. Vegetables that can be consumed in larger quantities by diabetics are cabbage, mint, spinach, bitter gourd, lady’s finger, cauliflower, cucumber, carrots, radish, onion stalk and pumpkin.
8. Fenugreek/Methi is good for you – One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.
9. Drink tomato juice with pepper and a pinch of salt every morning on an empty stomach.
10. Drink Skimmed Milk – Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.
11. Whole grains, oats, channa atta, millets and other high fibre foods should be included in the meals.
12. Restrict Salt Intake – Diabetes can put you at increased risk for hypertension and cardiovascular complications. Try to reduce the intake of salt in your food.
- Do not add extra salt.
- Do not put salt shaker on the table.
- Use salt free seasonings like onion, garlic
- Avoid pickles,chips,processed foods
13. Drink plenty of water. Water is important for everybody, but especially for diabetics because decrease of the hydration-level can cause serious health problems.
14. Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate.
15. Choose foods lower in total fat and in particular low in saturated fats
Saturated fat is found mainly in animal foods, like red meat, cheese, butter and full cream dairy products as well as in takeaway and many pre-packaged foods (e.g. biscuits and chips).
To reduce your saturated fat intake try to choose low fat dairy foods, lean meats, skinless chicken, and margarine instead of butter, and limit fried take away foods. Take baked, grilled food.
16. Include small amounts of the healthier fats: Some fat in the diet is important for good health. Healthier fats include poly and monounsaturated margarines and oils such as canola or olive, fish, avocado, nuts and seeds.
17. You Donot Have to Give Up Desserts if You Have Diabetes.
Use artificial sweeteners in desserts. Artificial sweeteners are much sweeter than the equivalent amount of sugar, so it takes less of them to get the same sweetness found in sugar. This can result in eating fewer calories than when you do use sugar. The American Diabetes Association approves the use of several artificial sweeteners in diabetes diets like:Aspartame (NutraSweet, Equal).
Acesulfame potassium (Sunett),Sucralose.
18. Eat three meals a day and snacks spaced in long spans. Do not skip meals. Eat in small quantity keeping the total calorie in mind. Do not binge.
19. Alcohol – Talk to your doctor if you drink alcohol. Specially if you are on insulin, and antidiabetic drug your blood sugar may dip suddenly after you drink alcohol.
If you have to drink
Drink white wine(max-5 oz,)/light beer(-max-12 oz)
Drink with meals or after meals
Consult your doctor and Dietitian for further guidance.