Diabetes Diet Plan for a Healthier You!
A healthy and well-balanced diet is the most natural and effective way to manage diabetes. The foods we eat can actually determine how well we can prevent and even cure diabetes. It is for this reason that a well-structured diabetes diet plan should be the first important step if you wish to fight the disease.
Logic Behind the Diabetes Diet Plan
So, is it very important to choose the right kind of foods if you are diabetic?
The key logic lies in the core concept of the Glycemic Index (GI) value of food. The GI is a numerical value that tells us how quickly the carbohydrates present in a particular food group will be broken into glucose.
As a rule of thumb, patients with diabetes are always advised to take a low-GI diet, as it will release glucose into the blood slowly and not upset the sugar levels. Generally, the following food groups are said to be having the lowest GI value (55 or less) and hence should be an integral part of a diabetes diet plan.
- Vegetables and fruits
- Whole grains
- Legumes and pulses
In sections that follow, we give you a detailed insight into what a diabetic should and shouldn’t have along with a sample diabetes diet plan.
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Your Golden Rules
Below, we’ve listed a set of a few golden rules for you to keep in mind when designing your diabetes diet plan.
- Go for 4-5 small mid interval meals, instead of 3 regular meals.
- Have at least 1.4 oz of fiber a day.
- Learn to read food labels. Know what type of carbohydrates you are consuming.
- Use olive oil for cooking instead of regular oil.
- Use canola oil or applesauce in place of butter for baking.
THE DIABETES DIET CHART
There are three most important factors to keep in mind as you set to devise your own diabetes diet plan, including:
- What to eat?
- When to eat?
- How much to eat?
To begin with, whatever you eat has to be a proportionate mix of the three vital groups including fruits and vegetables, cereals, breads and potatoes and lastly, meat, fish and dairy products. You can make suitable replacements to the last group if you are a vegetarian.
Below, we’ve given a sample diet chart to follow if you are a diabetic. You can vary it as per your taste, needs and body requirements.
Apple juice with pancakes, with peanut butter or jam added to them.
2 41/2-in waffles, 1 cup yoghurt and ¾ cup blackberries.
1 slice whole wheat bread with 1 tsp margarine, ¼ cup cottage cheese, ½ cup oatmeal, ½ cup skim milk, ½ banana.
Cooked rice (1/3 cup) + cooked plantains (1/2 cup) = 2 servings
1 cup beans, 12 crackers, ½ cup broccoli/cauliflower
1 cup vegetable soup, 4-6 crackers, 1 turkey sandwich (with 1 ounce turkey and low-fat cheese), 1 small apple
STEAMED FISH WITH GINGER
Take a few chunks of your favorite fish. Slice some ginger and green chilies. Place these on top of the fish. Pour some water and soya sauce just before steaming. Put in the steamer for about 15 minutes, after which it will be ready to eat.
Pasta (1/2 cup) + 1 bread stick
4 ounces broiled chicken breast, 2/3 cup cooked brown rice, ½ cup cooked carrots, 1 small whole grain dinner roll, tossed salad (with 2 tbsp low-fat salad dressing), 4 unsweetened apricot halves, 1 small slice angel food cake.
- Juices (fruits and veggies)
- Dried fruits
- Fat-free tortilla chips with salsa
- Light popcorn
A balanced diabetes diet plan, along with measures like exercise and lifestyle modification is one of the best ways to combat diabetes in a natural manner.