Diabetes – Foods to eat and avoid

What you eat is very important from the point of view of your health.
The main concern when monitoring and managing diabetes is to see that the sugar level does not cross the normal range. This means that one needs to reduce certain types of food and regularly consume those foods, which are good for regulating diabetes.

People with diabetes should try to maintain a healthy weight and follow a diet that is:

” low in fat

” low in sugar

” Low in salt

“high in fruits and vegetables (at least five servings a day)

“starchy carbohydrate foods, such as bread, chapatti, rice.

There is no such food that people with diabetes should never eat. Also, there is no need to eliminate all the sugar. However, people with diabetes should try to eat only small amounts of foods that are high in sugar and fat. Therefore, if you have diabetes, you can enjoy cakes and cookies once every blue moon, as part of a balanced diet.

What foods to eat?

“A diabetic patient should eat a lot of fruits and vegetables in which the fiber content is very high. This type of food reduces the need for insulin, as it releases energy slowly in the cells of the body. A high fiber diet means more chromium, which is very helpful in treating diabetes.

“As for vegetables, onion, garlic, ginger, radish, spinach, kale, cucumber, carrot, tomato, cabbage, and cucumber are excellent in treating diabetes. Moong, sprouted beans and cooked green plantain are also recommended.

“Fenugreek seeds soaked in water are good for diabetic patients.

“For fruits, have guava, mulberry (jamun), fig, kiwi, apples, citrus, and pomegranate juice. Let these things be part of your morning breakfast. Since fruit juice is high in fructose (fruit sugar) and can cause blood sugar levels to rise rapidly, it is best for diabetics to drink fruit juice with a meal and avoid having more than one meal. small glass a day.

“Replace white sugar with palm sugar, dates and honey, if you want to have something sweet.

“Unpolished rice, germinated grain should be taken in moderate quantity.

“Fats like olive oil and peanut oil are good for diabetes.

“Drink plenty of water, at least 8 to 10 glasses a day.

“Single serving of fish or shellfish, as it provides omega 3 fatty acids.

“Condiments such as pepper, chili, mustard, herbs and spices.

“Raw vegetables should be eaten in large quantities, as cooked foods quickly raise blood sugar levels.

“Eat nonfat dairy products such as skim milk, nonfat yogurt and nonfat cheese, plain yogurt, avoid cottage cheese as it is high in carbohydrates.

“Some herbs and vegetables are prescribed specifically for diabetes, such as bitter gourd and bitter melon juice.
What to avoid?

“Processed foods, white sugar, white flour and junk food must be completely abandoned. Avoid sweets, glucose, fruit sugar, cakes, ice cream, chocolate, soft drinks, cream and fried foods.

“Anything that contains harmful preservatives and too much salt should be avoided.

“Avoid smoking and alcohol.

“Try to refrain from sweets, ice cream and chocolates, including those called without sugar.

“Foods made from white flour, rye, corn, polished rice, bread, pasta, pastries, cakes, cookies, tarts.

“Starchy vegetables like potatoes in particular; and go easy on beets, carrots, peas, beans.

“Avoid concentrated dairy products, such as khoya, kheer, cheese, cottage cheese.

“Fruits like banana, mango, grape, strawberry, custard apple, date.

“Cottage cheese (except in small quantities)

“Avoid commercially packaged foods such as fast foods, potato chips, ready-to-eat foods, snack foods, and “health foods.”

“Fruit juices, as these are much higher in carbohydrates than fresh fruit. In addition, they also lack dietary fiber.

Some helpful tips if you go out to eat:

Avoid items called jumbo, combo, giant, deluxe, as they tend to be higher in calories.

Choose grilled, baked, or steamed foods.

Choose water and calorie-free “diet” drinks instead of regular soda, fruit colas, sweet tea, and other sugary drinks

· Avoid creamy ingredients, such as mayonnaise. Add flavor with bell pepper, tomato, and onion.

Watch out for high-fat salads, dressings, cheeses, and croutons.

Choose a thin crust pizza with extra vegetable toppings. Limit yourself to one or two slices. Avoid excess cheese, which adds calories, fat, and sodium.

Finish your meal with plain fat-free, sugar-free frozen yogurt or a small fat-free yogurt cone. Better yet, opt for a bowl of fresh fruit salad.

· Check your portion size.

SO EAT WELL AND BE WELL.