There are certain food items, which help to lower down the blood sugar level, and this makes them very good eatable for diabetic people. Diabetes is a lifestyle disorder where the blood glucose level of the person is very high. Some of the symptoms include blurred vision, hunger, fatigue, increased urination, and a lot more. This disorder can be brought under control with the help of various food items and by following a diabetic diet chart. But here we have this specific diet chart for diabetic patients for the betterment of their health. Firstly, you must go through all the guidelines given below before following this Indian diabetes diet chart, and Debunking these diabetes myths will be a good idea while you starting your diabetes diet plan.
Let us try to understand diabetes diet guidelines:
You would have to go for a balanced meal and try to understand what you are eating and how much of it you are eating. You need to keep your blood sugar levels at a specific range. You should eat the same amount of carbohydrates in every meal.
Keep track of the number of carbohydrates you consume and set a limit for every meal. Work with a doctor and a dietician so that you can figure out how many carbohydrates you can eat in a day.
You can also go for the plate method. This is a very simple method where you can eat a lot of vegetables, which do not have a lot of starch. You will also limit the number of carbohydrates that you are consuming.
You can also consume food according to the portion size. A portion is the amount of food you can eat in a specific serving.
If you have type two diabetes, you have problems in getting a lot of glucose in the cells. You should include items such as brown rice, quinoa, oatmeal, various vegetables, and fruits in your diet. Try to eat foods that have simple carbohydrates. You should consume chia seeds, wild salmon, cinnamon, and lentils.
You should go for a vegetarian or vegan diet. You can also go for a Mediterranean diet. You should consume vegetables, fats, and proteins from plant sources. Try to avoid food items that have high fructose corn syrup, artificial sweeteners, and are high-fat dairy products.
Foods that you can consume
You should go for green leafy vegetables, which are low in calories and are very nutritious. Since they do not have a lot of carbohydrates, they play a very important role in controlling the blood sugar level.
You should eat a lot of cinnamon because it has antioxidant properties and controls diabetes. Cinnamon will reduce the blood sugar level and improve insulin sensitivity. You can also eat fatty fish. They have a lot of fatty acids, which have many heart health benefits.
You can also go for greek yogurt as it is a very good diary option. It will control your blood sugar level and reduce the risk of heart diseases. This is mainly because there are a lot of probiotics in them. Yogurt and other dairy products can result in weight loss and will improve your body composition. It has fewer carbohydrates than any other form of yogurt.
You should also consume nuts because they have a lot of fibre and are very good. People, who have diabetes and eat a lot of walnuts, tend to lose a lot of weight. Their body composition also improves and the insulin level reduces.
Apple cider vinegar is also very good. It will improve insulin sensitivity and lower the fasting blood sugar level. When it is consumed with meals that have carbohydrates, it will reduce the sugar level by a lot of percentages.
Garlic also has a lot of health benefits. It will reduce inflammation, blood sugar, and also various other things that can harm you. It will be very effective in reducing blood pressure.
A Complete Plan for Diabetic Patients
You can need a lot of healthy food, which is delicious when you have diabetes. The meal plan that we will talk about is very simple and has a lot of snacks so that you never cheat on your diet. It is very realistic and features the best food items for a diabetic patient. The carbohydrates are balanced thoroughly. Every meal has two servings of carbohydrates and every snack has one carbohydrate serving.
Alternative 1
For breakfast, you can eat avocado toast, blueberries, and greek yogurt. For a midday snack at noon, you can consume some nuts. Lunch can include a hummus and vegetable sandwich.
Evening snacks can have some fruits, sprinkled with cinnamon. Dinner is all about good soup, some bread, and seasoning.
Alternative 2
You can have raspberries, some nuts, and one serving of oats in the morning. For your noon snack, you can have some cherries. After this, you can have a chipotle lime cauliflower taco bowl for lunch. In the evening, you can have some fruits. For dinner, you can have a salad with dressing.
Summing up
You can follow these simple diet plans to have a very good balanced diet if you have diabetes. Apart from this, we have also listed above a few food items that are very good if you have diabetes. Try to mix and match a few items and create a diet plan for yourself. A diabetes diet plan is all about balance. The carbohydrates and the sugar must be balanced in the right amount so that your blood sugar level is always at ease.
Try to go to a dietician or a doctor who can help you in assessing your body. After you know the kind of food items that are good for you, you can easily create a diet for yourself. Follow the diet religiously so that your blood sugar level is always good and is balanced in the right way. Eat a lot of protein-rich food items, which include nuts, fruits, cinnamon, and many more food items, which we have already talked about. Keep researching more and more food items that are good for diabetic patients.
Follow a proper diabetic diet meal plan!