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Diabetes Diet: Top 5 Food Tips To Prevent And Manage Type 2 Diabetes

diabetes diet chart

India is being referred to as “the diabetes capital” of the world. The World Health Organisation (WHO)  estimates that by around 70 million people in India might suffer from Type 2 Diabetes by 2025.

Since Type 2 Diabetes is a lifestyle disease, if you are prediabetic or have a family history it is important to follow a strict diet and exercise regularly to prevent diabetes.

Even people suffering from Type 1 Diabetes and Type 2 Diabetes can greatly benefit from modifying their diet and choosing healthy foods.

To help you keep your blood glucose in control and reduce cholesterol, here are some diabetes diet tips.

1. Eat complex carbs and a protein rich diet: People with diabetes must keep in mind that complex carbohydrates are better than simple carbohydrates to control blood glucose level. Choose cereals such as oats, barley, jowar, bajra and ragi. Include low-fat dairy, lean meats or legumes rich in protein in every meal.

2. Follow proper meal timings: Do not skip your breakfast or meals as it can make your blood glucose level dip too low. Also, people who skip their breakfast tend to eat more during the course of meals, which can cause a sudden increase in glucose. Eating small meals will prevent you from feeling extremely hungry at any time of the day.

3. Choose low- glycemic index (GI) fruits: Fruits that are low in glycemic index (GI) are a great source of energy and nutrition to people with diabetes. Fruits like cherries, pears and apples, which have a low GI index break down at a slower pace and hence, help to maintain a steady release of glucose. Also do not have fruits post meals as it can lead to a sudden spike in the blood glucose level.

4. Best snacks for diabetics: Eat nuts if you are hungry to curb your mid-morning or evening cravings. This is because nuts cause a slow release of glucose and act as the best snack option for diabetes. Moreover, it not only fills you up but also contains healthy fats which can help prevent high cholesterol, high blood pressure, and heart disease.

5. Diabetic-friendly oils: Instead of using only a specific type of oil, it is advised to use a blend of different types of oils for cooking. The oils rich in phytochemicals provide antioxidants which can fight free radicals and lower inflammation in the body. Hence, it only helps you to control blood glucose level but also maintain your blood pressure and cholesterol within control. Watch this video to know how to choose healthy cooking oils for diabetes.

In addition to following the diabetes diet chart recommended by your doctor, here are few more healthy eating tips for diabetics.

– Avoid processed foods as these are loaded with unhealthy fats, sugar, and salt.

– Add foods rich in fiber to your diet chart as fiber helps the slow breakdown of glucose.

– Eat in smaller plates as it will help you to eat less and in limited quantity.

– Restrict your salt intake as a low-salt diet can help you control hypertension.

– Watch your intake of saturated fats as these can increase your cholesterol level.

– Drink lots of fluids as it helps you to stay hydrated.

So after you get your diabetes diet chart from your nutritionist or diabetologist, it is important to strictly follow the diet recommendations to prevent complications.

This article is powered by Fortune VIVO Oil.

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