India ranks among the top three countries with the highest diabetic patients. Diet and lifestyle are the key pillars in the management of diabetes. Indian diet tends to lack in both fibre as well as protein which further increases the complication of this lifestyle disease. One of the most frequent questions people with diabetes ask is: What is the best way to put together a nutritionally balanced yet delicious meal that will satisfy me as well as my whole family? Well, here is an answer to it, a simple meal option meant for Indian food habits:
- 1 cup green tea
- 1 tsp methi seed powder
- 2 tbsp. roasted oat bran or wheat flakes with 100 ml skim milk/ dalia
- 1 apple or a bowl of papaya
- 5-6 almonds
- 2 slices of whole wheat bread or bran chappatis
- 2 cups cooked vegetables & 1 cup curd
- Salad (tomatoes, cucumber, cabbage, onion, mix sprouts)
- 1 vegetable juice (dudhi+ mint)
- 2-3 wheat biscuits or popcorn or a handful of roasted chana
- Clean vegetable soup, Soya chunks
- 1 bowl rajhma or kabuli channa
- 2 cups cooked green vegetables
- Fish (100 gms- grilled or steamed) twice a week
- 2 slices of whole wheat bread or 2 jowar chapattis
Follow this diet for the next two weeks. If you are suffering from any medical problems or are under any medications, then please consult your family physician before starting any diet. Your health will tremendously improve by making a few key adjustments in your diets such as eating more fresh vegetables, less refined carbohydrates, plenty of lean protein, and additional ‘good’ fat’. They all help improve blood-sugar levels and reduce the risk of diabetes-related complications. Do not assume that by just adding one or two changes your entire body will transform. But yes, a consistent integrated approach to diet along with lifestyle change surely helps.
Here is a Simple Diabetic Food List:
- Lean Meat
They are a well-known superfood. Since they offer a variety of health advantages. Make sure to add these at the core of your diet. Apples are naturally low in calories, yet their high fibre content fills you up, fights bad cholesterol, and manages blood-sugar swings.
If you wish to keep blood sugar levels under control, drink a cup full of fresh bitter gourd (Karela) juice first thing in the morning Karela is known to be effective in lowering elevated blood sugar levels in type II diabetes
Glycemic Index of Barley is just 25, way lower than even brown rice as well as oats. Try adding barley flour into your soups or Rotis. It will not only help control your blood sugar but will also nutritionally fortify your body.
Amla (Indian Gooseberry)
When it comes to type II Diabetes, Amla is definitely a boon. This divine fruit is loaded with Vitamin C. Its regular intake helps bring down the blood sugar levels. Mix a tbsp of amla juice with half a cup of bitter gourd juice and take it on an empty stomach in the morning.
Seeds of all kinds such as pumpkin, sunflower, sesame are loaded with good fats, protein, vitamins, and fibre that work together to keep blood sugar low and stave off heart disease. They also help manage your cholesterol.
Make sure to lean like chicken and fish in your diet regularly. They are very good sources of protein and help stave off hunger for a longer period of time.
Remember that type II Diabetes is a nutrition-related problem and a risk factor for heart disease. Therefore, controlling your diet could prove to be your best bet against diabetes. Get started to develop a diabetic diet, based on your health goals, taste, and lifestyle!