Here is What you Should Eat if You are Diabetic and Why..?

Depending on the types of combination of risk factors such as genes and lifestyle you get either type 1, type2 diabetes. Although risk factors such as family history, age, or ethnicity can’t be changed you can modify your lifestyle to low the risk factors around eating well, physical activity, and weight. Starting with the appropriate diet when you have diabetes can be tough. The primary goal is to keep blood sugar levels well-controlled. However, it’s also important to eat foods that help you to prevent other complications from diabetes like heart diseases.

Diabetes clinic in Vashi focuses their study on diets consumed by a diabetic. Patients who suffer from diabetes should include a diet plan particularly defined for diabetes patients, so as to lead a healthy lifestyle. Here are some of the food highly recommended for diabetic patient:

1.      High Fiber Diet: Whole pulses such as aspulses, rajma, Chola, kalachana, choli, etc. Black chickpeas are good for diabetics because of its low glycemic index of 28, which is considered in the range for low-glycemic index foods. Whole cereals like whole wheat flour, wheat bran, whole wheat bread, Pearl millet aka bajra, jowar& oats are even better sources.

2.      Add Fruits in Your Diet: Now we were advised to eat lots of fruits while we were young and it’s true that they are complete food. Fruits like Papaya, citric fruits, melons, and apples are considered as the epitope of health for diabetic patients but not all the fruits are as beneficial as you think. Fruits like mango, bananas, dates, grapes, & custard apple and chickooshould be avoided as much as possible.

3.      Fatty Fish: If you are a non-vegetarian, fishes could be your go-to food for good nutrients and less unnecessary fat. Considered to one of the healthiest foods on the planet, Salmon, sardines, anchovies and mackerel are great sources of the omega-3 fatty acids EPA and DHA, with major benefits for heart health.Being a rich source of high-quality protein, which helps you feel full and increases your metabolic rate and the bottom line helps to reduce inflammation and other risk factors for heart disease and stroke.

4.      Leafy Greens: Highly preferred and extremely low in calories, the leafy green also very low in digestible carbs which could help to rise in appropriate blood sugar levels. Greens like Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C.Vitamin C intake reduced inflammatory proteins and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.

5.      Herbs and Spices: Consuming spices and herbs isn’t only about adding flavors to your curry but just sometimes these could be equally important and cinnamon is one such delicious spice with potent antioxidant activity.Cinnamon may improve blood sugar control, cholesterol, insulin sensitivityand triglyceride levels in type 2 diabetics.

Species like turmeric is known for its enormous health benefits and it contain components like contains curcumin, which may reduce blood sugar levels and inflammation, while protecting against heart and kidney disease. Using black pepper with turmeric has shown maximum health benefits if consumed together.

6.      Chia Seeds: Extremely high in fiber, yet low in digestible carbs, chia seeds could be your first choice may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Fiber can help you feel full as discussed above and may decrease the amount of calories you absorb from other foods eaten at the same meal. According to some researchers chia seeds have been shown to reduce blood pressure and inflammatory markers.

7.      Nut: Delicious yet nutritive, nuts contain fiber and are low in digestible carbs, although the fiber value may vary from one variety to the other. According to Top Diabetologist in Navi Mumbai nuts are a healthy addition to a diabetic diet. Perfect for a snack, nuts are low in digestible carbs which may reduce blood sugar, insulin, and LDL levels.

8.      Food to Avoid: While taking into account of what you should eat, food to avoid is equally as important. Fats like vanaspati, ghee, butter, coconut oil, and coconut chutney and fried foods should be avoided. Smoking, sweet bakery products and aerated drinks are a big no-no’s while planning that perfect diet after diagnosis 

Visit us at Sweet Clinics, Mumbai to get counseling on diabetes under the expert guidance of Dr.Vinod Methil.