What Is A Diabetic Diet? Nutritionist Shares A Plans To Control Blood Sugar Levels

Diabetes is a condition in which the levels of blood sugar in the blood are too high, and people with the disease often find themselves struggling to opt for a diet plan that can help them manage it effectively. HerZindagi spoke to Vyuhitha Motupalli, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru, to bring you a plan that will help keep blood sugar levels in check.

Which Food Is Good For Diabetics?

When you are diabetic, you have to be cautious of what you eat and how much sugar, carbs, calories, healthy fats, and protein your meals contain. Here is a quick guide for the diabetic diet and foods it should include,

• When you are eating any food item, you need to count the carbs you will be consuming. The distribution of carbohydrates throughout the meals in a day is crucial to managing blood sugar levels. Your body needs 45-50 gm of carbs in a day, and you can divide it by 15-20 gm of carbs per meal. For example, a small apple, a cup of low-fat milk, one-third cup of white rice, and a tablespoon of jam, contain 15 gm of carbs. You can add any one ingredient to your meals to fulfil your body’s requirements.
• Nutritionist Motupalli said that diabetic people must avoid a high-calorie diet because it leads to a spike in the levels of blood sugar and causes other health complications, including excessive weight gain.
• The expert suggested dividing meals into small portions and consuming them at strict regular intervals. She suggested a six-meal plan divided in the two hour intervals is the most ideal way to prepare the diet chart.
• The next thing you need to be careful about is adding foods that have high glycemic index. Refined foods, white rice, processed foods, processed sugar, mango, grapes, watermelon, dates, white underground vegetables, bananas, jackfruit, etc., can increase your blood sugar levels.
• Your diabetic diet should be a healthy mix of foods loaded with fibres. For example, adding leafy vegetables, legumes, whole grains, and millet (Millets And Their Health Benefits) can help you manage diabetes because they slowly release glucose in the blood. Fibrous foods can also help you avoid unhealthy snacking and aid in weight loss.
• Lean protein food items like poultry, skinless chicken, dal, fish, tofu, and pulses break protein into glucose slower than carbohydrates. Therefore, they are a must-add in the diabetic diet.
• You must also pick foods containing healthy fats and omega-3. If you limit the consumption of trans and saturated fat, it will immensely improve your overall well-being.

What Is A Good Diet Plan For Diabetic People?

Here is a diabetic diet plan shared by nutritionist Motupalli,

• 7:30 am - 8 am ( Breakfast ) - 1/2 a cup of broken wheat upma or 2 moong dal cheela with mint or tomato chutney
• 10:30 am - 11 am (Mid-morning Snack) - 1 cup of green tea without sugar or any low GI fruit like half an apple, orange etc.
• 12:30 pm - 1 pm (Lunch) - 1/2 a cup red/brown rice or 2 millet roti with any 1/2 a cup of dal/pulse + 1/2 a cup of any veg curry + veg salad + buttermilk
• 3 pm - 4:30 pm (Evening Snack) - Any fruit (half) or any homemade soup or 1/2 a cup veg salad or 1 cup of green tea without sugar or 1/2 a cup of roasted makhana
• 5 pm - 6 pm (Dinner) - Same as lunch or 1/2 a cup of dalia or moong dal veg kichadi + veg salad
• 9 pm - 10 pm (Bedtime) - 100 ml milk or buttermilk

This diet will not only help you manage diabetes but also allow you to shift your focus to the right food choices and control portions of meals. It will reduce diabetes-related risks while meeting your body’s requirements for essential nutrients.

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The expert added that following a diabetic diet can be challenging, and repetitiveness can make the meals appear boring. Moreover, it could be difficult for you to find the right food items when you are attending a wedding or gathering. However, if you can manage to follow the diet as much as possible, it will immensely benefit your health.