Diabetes is a disease in which your blood glucose, or blood sugar, levels are too high. Glucose comes from the foods you eat. Insulin is a hormone that helps the glucose get into your cells to give them energy.
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Here is a small attempt by Nutritionist to make diet changes with Diabetes. Let’s check steps one by one!
- Choose whole grain foods over processed grain products.
- Include dried beans (like kidney or pinto beans) and lentils into your diabetic diet meal.
- Include fish in your meals 2-3 times a week.
- Choose lean meats like cuts of beef and pork that end in “loin” such as pork loin and sirloin.
- Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
- Choose water and calorie-free “diet” drinks instead of regular sugar-sweetened drinks.
- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats.
- Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.
- Cut back on high calorie foods like chips, cookies, cakes, and full-fat ice cream in your diabetic meal.
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- Include fibers in diet.
Source- Oats, Dalia, cornflakes, whole fruit-Mausami, Orange, Apple, papaya
- Take whole Cereals and whole pulses. Ex. Whole wheat flour, Moong Daal with Husk, Desi chana, sprouts.
- Select the food having Lower Glycemic Index(GI)
Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more
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Snacks & Sweet Foods
- Say NO to all preserved or packet foods
- Include Methi, Karela, Lauki, Oats, Dalia, sprouts,Soyabean more frequent in the diet.
- The more you eat fibers (Salad, oats, Dalia etc),the lesser will be your TG level.
- If you had have any Heavy meal or more oily food, have a glass of Lukewarm with with lemon after lunch or Dinner
- If you like to have Biscuits, don’t go for any cream or Bakery Biscuit, eat whole grains biscuit or Oats biscuit.
Once you are used to with the level -2,step up to level 3.This is the time when you have to take care of the carbohydrate in the diet. So, Count your carbs intake.
Level – 3
Count your Carbohydrate in each meal. The average adult can have anywhere from nine to 12 carbohydrate exchange servings a day. Each exchange has 15 gms of Carbohydrate.Limit carbohydrate at breakfast to 30–40 g, at lunch to 45 g, and at dinner (+post Dinner) to 60 g
Foods that contain carbohydrate are:
- starchy foods like bread, cereal, rice, and crackers
- fruit and juice
- milk and yogurt
- dried beans like pinto beans and soy products like veggie burgers
- starchy vegetables like potatoes and corn
- sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and chips
Non-starchy vegetables have a little bit of carbohydrate but in general are very low.
For example there is about 15 grams of carbohydrate in:
- 1 small piece of fresh fruit (4 oz)
- 1/2 cup of canned or frozen fruit
- 1 slice of bread (1 oz) or 1 (6 inch) tortilla
- 1/2 cup of oatmeal
- 1/3 cup of pasta or rice
- 4-6 crackers
- 1/2 English muffin or hamburger bun
- 1/2 cup of black beans or starchy vegetable
- 1/4 of a large baked potato (3 oz)
- 2/3 cup of plain fat-free yogurt or sweetened with sugar substitutes
- 2 small cookies
- 2 inch square brownie or cake without frosting
- 1/2 cup ice cream or sherbet
- 1 Tbsp syrup, jam, jelly, sugar or honey
- 2 Tbsp light syrup
- 6 chicken nuggets
- 1/2 cup of casserole
- 1 cup of soup
By Smriti Jha