The Ultimate Diet Plan To Prevent Diabetes

Diabetes is when your body is not able to make insulin or use it properly which leads to high blood sugar levels. People with diabetes are prone to heart diseases and may other functional disorders. In many cases type-2 diabetes can be reversed using simple diet changes. A diabetic diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.Whether you're trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices. According to diabetologists, Diabetes diet for Indians should have the ratio of 60:20:20 for carbs, fats and proteins.

Here are few tips to plan your diabetes diet and control your blood sugar levels:-

1. Limit sweets

Start by cutting off sugar in your diet so that your taste buds starts to adjust to the new diet plan.If you want to have dessert then must skip other sugar sources in your meal such as roti, rice or potatoes.Search healthier alternatives- Substituting sugary foods with alternatives such as fruits or custards is satisfying for taste buds as well as your body.

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2. Say 'yes' to proteins

Proteins work in construction and repairing of our bodies. Start having proteins in potions and later increase it accordingly. Eat plenty of power generating foods- Omega-3, yogurt, cottage cheese must be included but not all at once.
 

3. Choose fats wisely

The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flax seeds.The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with "partially hydrogenated" oil in the ingredients, even if it claims to be trans fat-free.

4. High fibre to control sugar levels

High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included in one's diet. Also, pulses with husk and sprouts are a healthy option and should be part of the diet.

Type 2 diabetes is the most common form of diabetes
Photo Credit: iStock

5. What to drink

  Alcoholic drinks have no nutritional value, but contain a lot of calories.Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them. If you're not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

Type 2 diabetes is the most common form of diabetes
Photo Credit: iStock

6. Choose carbs wisely

Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates-also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.
 

7. Frequent meals

Your body is better able to regulate blood sugar levels-and your weight-when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal. Do not starve yourself or remain hungry, as this will encourage you to overeat when you do eat. This diet tip for diabetes will prevent hypoglycemia, the risky condition where sugar level in the blood falls below the normal range.

Also read diabetes and exercises