Diabetes Diet

Diabetes diet

Eating healthy foods in adequate amount and sticking to regular diet is said to be Diabetes Diet. Diabetes diet is a healthy eating plan which is rich in nutrients, low in fats and calories. Main components of Diabetes diet are fruits, vegetables and whole grains.

The main goal of diabetes diet plan is to keep blood sugar level well controlled. To maintain blood sugar level, you have to balance your diet along with physical activity and diabetes medicine.

Strat making changes in your diet can help you in :

• Keeping blood sugar level balanced
• Stay healthy and lose weight
• Feel good and enegetic

Recommended foods in Diabetes diet:

Diabetes diet is mainly based on eating three meals a day at regular intervals. This helps you to better utilization of insulin that your body produces.

Choose carbohydrates, fiber rich foods and good fats to make your calories count with nutritous food.

Healthy Carbohydrates 

• Fruits
• Vegetables
• Whole grains
• Legumes such as peas and beans
• Low fat dairy products such as milk and cheese

Avoid unhealthy carbohydrates such as junk food, cold drinks with added fats and sugars.

Fiber rich food

These are dietary foods which moderate the digestion of our body and helps to control blood sugar levels.

Foods high in fibers are

• Vegetables
• Fruits 
• Nuts
• Legumes
• Whole grains

Good Fats

Foods contain unsaturated fats can help lower your cholestrol levels. These include

• Avacados
• Nuts
• Canola, olive and peanut oil

Ovedose of these foods is harmful as these are high in calories and fats.

Foods to avoid

• Deep fried foods
• Packaged and fast foods with high sugar, sweets, chips, bakery items and desserts
• White bread, sugary cereals, refined pasta and rice

Alternatives 

Avoid	Replacement
White rice	Brown rice, riced vegetables
White potatoes	Sweet potatoes, mashed cauliflower
Regular pasta	whole wheat pasta, sphagetti
White bread	whole wheat multigrain bread
Instant oatmeal	steel cut rolled oats
Cornflakes	low sugar bran flakes
Corns	peas or leafy green vegetables

Enjoy sweets smartly

Diabetic diet doesn't mean to cut off sugar completely. You can still enjoy a small serving of dessert now with some moderation such as:

• Reduce your craving for sweets by slowly reduce the sugar in your diet to give your taste some time to adjust.
• Hold the chapati, rice or pasta. Eating sweets add extra carbs to your meal so cut off some carb rich foods at same meal.
• Eat sugar with a meal rather than alone snack. When eaten on their own , sweets can spike your blood sugar level. But if you eat them along with other healthy foods as a part of meal, blood sugar won't rise rapidly.

Tricks for having low sugars:

• Reduce soft drinks, soda and juice. Replace them with lime water instead. Cut down creamers and sweeteners that you add to tea and coffee.
• Don't replace saturated fat with sugar. Replacing whole milk dairy with refined carbs is not a healthy choice.
• Sweeten food yourself. Buy unsweetened iced tea, coffee, yogurt etc and add sweetner yourself. You will add less sugar than manufacturer.
• Check labels and use low sugar products. Use fresh ingredients instead of canned goods.
• Avoid processed or packaged foods like canned soups, frozen dinners or low fat meals that often contain hidden sugar. Prepare more meals at home.
• Reduce amount of sugar in recipes. You can boost sweetness with mint, cinnamon, nutmeg or vanilla extract instead of sugar.
• Find healthy ways to satisfy sweet tooth. Instead of icecream, blend up frozen bananas for a creamy frozen treat. You can also enjoy a small junk of dark chocolate rather than milk chocolate bar.

Ways to reduce unhealthy fats and add healthy fats

• Instead of chips or crackers, add nuts or seeds to your morning cereal. Nut butters are also satisfying
• Instead of frying, opt for boil, bake or stir fry.
• Enjoy dairy in moderation.

Eat at regular interval of times

Maintain a regular meal schedule. Aim for moderate and consistent sizes for each meal.

Try to eat roughly the same amount everyday rather than overeating a day or at one meal and then skipping the next.

For balanced diet plan , go through the following link  7 days diet plan

Along with diet control, you can also manage your weight and blood sugar level through yoga and exercise. Walk 30 minutes a day. You can also go for swimming, cycling or other activities.

Conclusion

Healthy and balanced diet is the way to healthy body. We can control many of our health problems by opting to healthy food. If taken intelligently, then our Indian diet is perfect and full of nutrients necassary for body.