Diabetes and Diet
Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle modifications. Taking steps to prevent and control diabetes does not mean living in isolation; it means eating a balanced diet that will boost your energy level and improve your health. Being a diabetic does not mean that you should give up taking sweets or restrict yourself to bland food. With proper diet management, you can still enjoy your favourite food as usual.
The diabetic food basics
Recent studies have shown that diabetics should take less carbohydrate and more proteins in their diet which helps diabetics eat less and lose weight. Every diabetics should follow the below mentioned guidelines
Carbohydrate: An idle diabetic diet should contain at least 40 percent carbohydrates, including at least 20-35 grams of fibre. Best carbohydrate/high-fibre dietary sources: fresh vegetables, fruits, beans and whole-grain foods. Fiber can decrease the risk of heart disease and help control blood sugar levels. Pasta, white bread, white potatoes and sugary cereals are to be completely avoided.
Protein: 20-30 percent of diabetic plate should filled with protein (unless you have kidney disease). Fish, skinless chicken, low-fat dairy products and legumes (beans and peas) are the best of source of proteins.
Fat: 30 to 35 percent must contain food or products rich in mono and polyunsaturated fats. The Best sources includes olive oil, nuts and fish. Eating foods rich in mono and polyunsaturated fats can help reduce your cholesterol levels.
Foods to avoid
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Below are the listed food items which a diabetic must avoid to eat.
Saturated fats: High-fat dairy products and animal proteins such as beef, hot dogs and red meat contain saturated fats. Your dietician can help you to balance your saturated fat to not more than 7 percent of your daily calories from saturated fat.
Trans fats: These types of fats are found in processed snacks, baked goods, fast or ready to eat food and should be avoided completely
Cholesterol: Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver, and other organ meats. Aim for no more than 300 milligrams (mg) of cholesterol a day.
Sodium:An idle diabetic diet should contain approximately 2,300 mg of sodium a day.
Simple diabetic menu
Your daily meal plan should take into account your size as well as your physical activity level. The following menu is tailored for someone who needs 1,200 to 1,600 and sometimes 1,800 calories a day. The patient cannot decide by himself / herself the quantity of calories intake he or she has to take in a single day. As mentioned above the daily calories requirement varies according to weight, size, amount of physical activity, lifestyle, health condition and more important availability of food in the region etc. Therefore, it is always recommended to consult with professional dietician to chalk out a diabetic meal plan which includes:
- Bed Tea
- Mid-morning snacks or fruits.
At Kins Diabetes Speciality Centre our doctor and dietitian can help structure an individualized diet plan that is tailored to suit the daily requirement on the basis of the Body Mass Index, Blood Sugar Levels, Status of Diabetes Complications and lifestyle of a diabetes patient.