What Can Diabetics Eat? A Diabetes Diet Guidelines

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What Can Diabetics Eat? A Diabetes Diet Guidelines to help you control your sugar level.

Diabetes is a chronic, degenerative disease that affects the way the body uses food. In normal digestion, the body converts sugars, starches and other substances into glucose, which is carried by the blood to every cell in the body. The glucose is used with the help of insulin (a hormone made in the pancreas) to produce energy for every action of our body.

Diabetes Mellitus commonly known as diabetes has increased alarmingly and presently affects 500 million people (according to 2018 reports).

According to the World Health Organization, the number of diabetics has risen from 108 million in 1980 to 422 million in 2014. The global prevalence of diabetes has increased to a whopping 8.5% (2014) from 4.7% (1980), which is almost a double increment.

Now diabetes has two types, Type 1 and Type 2. Type 2 diabetes is the most prevalent form of diabetes, affecting 90% of people worldwide. On the other hand, type 1 diabetes affects only 5% of the population. 

Diabetics are unable to produce insulin, make too little or are unable to utilise it. It isn’t a disease which can be cured. It can only be kept under control.

Proper care of diabetes is essential to prevent or at least reduce the incidence of complications. It is vital that the patients learn all about the disorder and its management, for health care in diabetes is basically self-care.

A proper nutritional plan is the foundation of successful diabetes management. Control of diabetes depends on three factors- diet, exercise and insulin.

Nutritional care is the cornerstone of diabetic therapy. So the long asked question, What Can A Diabetic Eat? has a long list. From precautions to a certain food, to religiously eating certain food every single day.

In this article, We’ll discuss what food a diabetic should eat.

1. What nutrition does a diabetic require?

2. How to distribute the meal throughout the day?    

3. What Should A Diabetic Eat?

4. What Food Does Ayurveda Suggest?

what-nutrition-does-a-diabetic-requires

1. What nutrition does a diabetic require?

Energy: The energy requirement is same like non-diabetics. They should consume around 55-70 per cent calories from complex carbohydrates. Mainly focus on controlling blood sugar and lipid levels.

Fibre: Including high amount of fibre benefits both type 1 and type 2 diabetics. Such diets improve glucose tolerance control. It also helps to control weight and lower blood pressure.

Lipids: In diabetic diet, the total fat should be 20 to 30 per cent of the total energy. Of these saturated fats contribute about a fourth (7-10)%, monosaturated half (10-13)% and polysaturated about a fourth (8-10)% of the total energy.

Protein: The recommended amount of protein is 0.8 g/kg of ideal body weight. However, adolescents, pregnant or nursing mothers need increased intake up to 15 to 20 per cent of total energy.

EnergyThe energy requirement is same like non-diabetics. They should consume around 55-70 per cent calories from complex carbohydrates. Mainly focus on controlling blood sugar and lipid levels.
FibreIncluding high amount of fibre benefits both type 1 and type 2 diabetics. Such diets improve glucose tolerance control. It also helps to control weight and lower blood pressure.
LipidsIn diabetic diet, the total fat should be 20 to 30 per cent of the total energy. Of these saturated fats contribute about a fourth (7-10)%, monosaturated half (10-13)% and polysaturated about a fourth (8-10)% of the total energy. 
ProteinThe recommended amount of protein is 0.8 g/kg of ideal body weight. However, adolescents, pregnant or nursing mothers need increased intake up to 15 to 20 per cent of total energy. 

Conclusion: Cholesterol content of the diet should be less than 300 mg/per day. Artificial sweeteners in a reasonable amount are acceptable to control total calorie intake. No requirement of vitamin and mineral supplements. Foods containing sodium such as pickles, chips, baked food etc. should be avoided.

protein-fibre-energy-lipids-for-diabetics-patients

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2. How to distribute the meal throughout the day?    

It is important to distribute the meal throughout the day. Avoid taking a high amount of carbohydrates at one go.

Type 1 diabetics need two meals and 2-3 snacks per day. On the other hand, type 2 individuals can take three large meals a day (as they do not need insulin) in addition to a snack, well perhaps a fruit.

It must be taken into account that the meal plan should be realistic, attractive and flexible, within the limits of the diet prescription. Meals should also be in context with the person’s area of residence, availability of food and cultural habits.

3. What Should A Diabetic Eat?

Breakfast

  1. Whole wheat bread- butter: Whole wheat bread and a little amount of butter spread on it can be an ideal breakfast. This combination gives the much-needed energy required to kick start the day. This wholesome breakfast has carbohydrates (around 80 mg) and fat (14 g). The daily requirement for fat is 20-30%, so make sure to balance this by not eating much fat in the later half of the day.
  2. A bowl of oats: Packed with fibre, this is the ideal breakfast for anybody. Add vegetables with high fibre content or top it with cherries, apricots, kiwi, guava ( these contain potassium, fibre and vitamin C).

Conclusion: Not all fruits are to eaten in diabetes, make sure to choose fruits with high fibre and vitamin c content.

healthy-breakfast-for-diabetic-patients

Lunch

  1. Chappati with vegetable curry- Whole wheat chappati with vegetable curry cooked in minimum oil a great option. Avoid eating rice.
  2. Salad: A quick salad with vegetables of your choice and some generous amount of protein ( paneer/cottage cheese/tofu, kidney beans, chickpeas, soya chunks).
  3. Grilled chicken: Another proteinous option. Go for leaner chicken as they are rich in protein.

Conclusion: Avoid rice and too much of carbohydrates. Include protein and fibre. Make a point to eat curd or yogurt without sugar or salt.

healthy-lunch-for-diabetics-patients

Snacks

Along with a cup of tea/coffee, eat a fruit or a handful of almonds, figs, apricots or walnut. Avoid cashew and peanuts.

snacks-for-diabetics-patients

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Dinner

More or less the same as lunch, try and include whole grains and pulses, less of carbohydrates and more of fibre. Keep the supper lighter by consuming a bowl of soup or salad. If that doesn’t make you feel full, do not make an attempt to overload yourself. Remember, less is more after sunset!

Conclusion: Keep dinner light. In the above plan, one can reduce fat and add 1 tablespoon of jaggery sugar to tea/ coffee or in food preparation to increase acceptability.

dinner-for-diabetics-patients

BreakfastWhole wheat bread- butter:
1. Whole wheat bread and a little amount of butter spread on it can be an ideal breakfast. This combination gives the much-needed energy required to kick start the day. This wholesome breakfast has carbohydrates (around 80 mg) and fat (14 g). The daily requirement for fat is 20-30%, so make sure to balance this by not eating much fat in the later half of the day.

2. A bowl of oats:
Packed with fibre, this is the ideal breakfast for anybody. Add vegetables with high fibre content or top it with cherries, apricots, kiwi, guava ( these contain potassium, fibre and vitamin C).
LunchChappati with vegetable curry:
Whole wheat chappati with vegetable curry cooked in minimum oil a great option. Avoid eating rice.
Salad
A quick salad with vegetables of your choice and some generous amount of protein ( paneer/cottage cheese/tofu, kidney beans, chickpeas, soya chunks).
Grilled chicken: 
Another proteinous option. Go for leaner chicken as they are rich in protein.
SnacksAlong with a cup of tea/coffee, eat a fruit or a handful of almonds, figs, apricotsor walnut. Avoid cashew and peanuts.
DinnerMore or less the same as lunch, try and include whole grains and pulses, less ofcarbohydrates and more of fibre.
Keep the supper lighter by consuming a bowl of soup or salad. If that doesn’t make you feel full, do not make an attempt to overload yourself. Remember, less is more after sunset!

Table: Diabetic Diet Plan( From Breakfast to Dinner)

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3. What Food Does Ayurveda Suggest?

Believe it or not, Ayurveda works! Our ancient medicines in their purest forms have always worked wonders. For the very same reason, people in those times had a long life free of any medical condition and ailments.  Here are some food and herbs that are actually effective in controlling diabetes.

  1. Fenugreek seeds: Commonly called ‘Methi’ in India, this was recommended as an addition to a diabetic diet in the ancient medical system. Due to its high content of mucilaginous and fibre and an alkaloid (trigonelline), it helps in controlling blood sugar levels.
  2. Ginger: Ginger has been shown to reduce blood sugar and regulate insulin levels.
  3. Cinnamon: Another superfood for diabetics, this spice is widely used in food preparation and in-home remedies. As a result, also known for its valuable action on controlling blood sugar. A mixture of ginger and cinnamon acts even better.
  4. Lemon: It has soluble fibre and a high amount of Vitamin C. Both of these can benefit diabetics. Because of the low glycemic index, It’s beneficial for diabetics.
  5. Turmeric: This may reduce blood sugar levels and regulate insulin.

lemon-fenugreek-garlic-what-diabetics-can-eat-ayurvedic-suggestion

Conclusion: It is important to include a minimum number of servings of basic food groups. Ensure that you include whole grains cereal preparation, three to four servings of vegetables, two of fruits ( with the low glycemic index, more of fibre and vitamin c). Four to five servings of protein foods.

Exercise is an important part of any treatment plan. It should be selected to fit in with the person’s capacity and requirement.

Read more at: https://www.bebolively.com/what-to-eat-in-diabetes/

What Can Diabetics Eat? Diabetes Diet Guidelines
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