Diabetes is one of those fatal killer diseases, that will not kill you fast and easy but will slowly and gradually disintegrate your bodily systems and allow you to suffer to the very ends of your limits. But you can always prove this wrong.
Diabetes is a preventable disease, and you always can do a lot against it, by making wise lifestyle choices and altering your diet. It can always be managed and controlled, and if you already have it, there are always ways to live with it in a better way by following a diabetes patient diet chart.
Diabetes and Diet
Diabetes is a result of the inability of our pancreas to produce insulin, and in some cases, it may also be the result of the body developing resistance to the insulin produced.
Diet and diabetes are like two inseparable souls. A healthy and well-planned diet is vital in treating the condition. In both cases, it leads to high blood sugar or glucose levels in the body. It is critical, that to manage diabetes, blood sugar levels should stay under control. So, what has a diabetic food chart has to say? Diet Chart For Diabetic Patient
- Limit your food intake that is high in sugar.
- Be careful with the carbohydrates you eat – when and how many.
- Eat a variety of whole-grain foods, vegetables, and fruits all through the day.
- Consume fewer fatty foods.
- Limit the consumption of alcohol.
- Limit your salt intake, and
- Eat in small portions spread all through the day.
In a broader and easy-to-understand term, a diabetic diet chart is a healthy eating plan that helps control the body’s blood sugar levels. It emphasizes eating healthy foods in moderate amounts, low in fat and calories, and high in vital nutrients. The key elements of a healthy diabetes diet are a variety of fruits and vegetables and whole grains.
What does a diet chart for an Indian diabetic patient includes?
The purpose of the diet chart for Indian diabetic patients is to help in better management of the insulin that the body produces based on your health goal, your taste, and lifestyle factors. Portion sizes and meal timings can be worked out, depending on your need and lifestyle.
The recommended foods are:
- Healthy Carbs
Fruits, vegetables, whole grains, legumes like peas and beans, and low-fat dairies like milk and cheese are healthy carbs that should be included in a diabetic patient’s diet. Avoid lesser healthy carbs like the ones with added sugar, fats, and sodium (salt).
- Food rich in fiber
Fiber is responsible for how the body digests and helps in controlling blood sugar levels. Good fibers or dietary fibers are those plant foods that our body cannot digest or absorb. Vegetables, fruits, nuts, whole grains, and legumes are rich in dietary fibers.
- Healthy fish and good fats
Healthy fish twice a week is recommended. Salmon, tuna, and sardines are rich sources of Omega-3 fatty acids, which help in preventing heart diseases and regulates blood sugar levels. But, do not overdo it, as fishes are also very high in calories.
Avocados, nuts, and healthy oils like olive oil, peanut oil, and canola oil have monounsaturated and polyunsaturated fats, that help to control and lowering cholesterol.
Some of the healthiest foods to eat as a part of sugar patient diet chart
The below-mentioned foods are great for people with diabetes and recommended sugar patient diet chart to follow.
- Dark Leafy Vegetables: Spinach; Kale
- Beans: Are full of proteins.
- Sweet Potatoes: Better choice as compared to normal potatoes.
- Tomatoes: Rich source of vitamin C and E and also iron.
- Whole Grains
- Nuts: Raw nuts are full of fiber and healthy fats.
- Citrus Fruits: Eat in moderation. Are rich in Vitamin C.
- Berries: Low in carb, enriched with many health benefits.
- Dairy: Take plain and unsweetened. Rich in vitamin D.
Fishes: Salmon and Herrings are great sources of Omega 3