Diabetes Diet: Healthy Eating Tips To Prevent, Control & Reverse Diabetes

The most suitable foods for diabetes are whole foods that are not processed, such as fruits and vegetables.

Updated: July 23, 2020

The most suitable foods for diabetes are whole foods that are not processed, such as fruits and vegetables.  Including these kind of foods in your diet will help you meet your nutritional needs and also further complications in diabetes can be avoided. Diabetes can be managed by following the right diabetic diet. What to eat and what not to eat is important for diabetes control. 

If you are pre-diabetic or borderline diabetic, or diabetes is part of your family, it is wise to follow a diabetic  diet to prevent occurence of diabetes. 

"A diabetes diet should be high on fibre, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables etc." But remember to consume these components in moderation.  
 
Per day calorie intake for a person should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates,fats and proteins, respectively. Diabetes diet should have at least two seasonal fruits and three vegetables in a diet plan.
 

Tips to Regulate Elevated Blood Sugar 

  • One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.
  • Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.
  • Include bitter gourd and neem leaves in your diet.


Tips For a Healthy Diet to Manage  Type 1 and Type 2 Diabetes

  • Whole grains such as brown rice, oats, channa atta, millets and other high fiber foods should be included in the meals. 
  • Processed grains, such as white rice or white flour, Cereals with little whole grains and lots of sugar, White bread,all kind of fried items should not be a part of your diet.
  • If one feels like consuming pasta or noodles, it should always be accompanied with equal quantity of vegetable/sprouts.
  • Milk (toned/double toned)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. 
  • High fibre vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included in one's diet.
  • Vegetables rich in fibre help lowering down the blood sugar levels and thus are healthy.
  • Canned vegetables with lots of added sodium, Veggies cooked with lots of added butter, cheese, or sauce,Pickles should be avoided.
  • Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods.
  • So pulses with husk and sprouts are a healthy option and should be part of the diet. 
  • Good fats such as Omega-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body. 
  • Natural sources for these are canola oil, flax seed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.
  • Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits shouldn't be consumed. If one feels like consuming these fruits, should consume in moderate amount once in a while but not in a regular basis.
  • Canned fruit with heavy sugar syrup, regular jam, jelly, fruit punch, fruit drinks, fruit juice drinks should be avoided.

 

Small Frequent Meals 

A large meal gives rise to higher blood sugar in one's body, therefore it is essential to take small frequent meals to  prevent both higher and very low blood sugar values and keep them constant. Small in between snacks can be dhokla, fruit, high fiber cookies, nuts, butter milk, yogurt, upma/poha with vegetables . 
 
A person with diabetes should follow a diet which is low in carbohydrates, high in fiber and contains adequate amounts of proteins, vitamins and minerals. Avoid fatty foods and sweets. One should also take frequent small meals may be 5 to 6 meals a day. 
 
Artificial sweeteners can be used in cakes and sweets for diabetic people in moderation. 
One can have lots of fluid. 


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