Diabetes: A Guide to Healthy Eating Habits

Physical activity and nutrition are vital lifestyle factors for proper management of diabetes.  A right balance is needed in your dietary intake, physical activity and diabetic medicines. It is important to choose what you eat, the quantity you eat and when you eat to maintain the blood glucose at optimal levels.

Diabetes prevention can be achieved through high-nutrition and low carbohydrate value in food intake. Following are some diabetes diet tips that will make you feel good and ensure higher levels of energy.

  • Raw, Roasted, or Cooked Vegetables:
    Select low carbohydrate and tasty vegetables like onions, mushrooms, tomatoes. These vegetables have low levels of fat and can be mixed with rosemary, garlic or pepper. Increased green vegetable consumption is linked with a 15 % decreased risk of developing type-2 diabetes.
  • Beans, Nuts and Seeds
    Beans have abundant fibre and moderate protein levels. This helps in the regulation of calories absorption in the blood. Beans also produce resistant-starch which helps in the prevention of colon cancer whose risk is high in diabetics. Consumption of nuts and seeds helps maintain the right body mass and has anti-inflammatory effects that help in diabetes prevention. Having nuts in your regular meals also helps to prevent the occurrence of heart disease.
  • Fresh Fruit
    Fresh fruits have plenty of antioxidants and are rich in fibre and their inclusion in your regular food intake makes an ideal diabetes diet plan. Fruits are packed with nutrients and can satisfy the sweet craving for diabetics. Having four serving of fresh fruit daily will reduce the risk of diabetes by 20 %.

Worst Foods for Diabetes

It is also important to avoid foods that increase your blood sugar and decrease insulin sensitivity. Following are some of the worst foods that lead to the onset of diabetic symptoms.
  • Avoid Added Sugars:
    Sugar-sweetened beverages can cause dangerous spikes in blood sugar levels. Sugary processed foods and fruit juices are devoid of fibre and promote insulin resistance. These foods will create havoc in the functioning of cellular proteins and blood vessels which causes accelerated ageing in diabetics.
  • Refined Grains (White Flour and White Rice):
    Refined carbohydrate products such as white rice and white bread elevate blood glucose levels rapidly compared to the unprocessed and intact original grain products. White rice consumption increases diabetes risk by 12 % and should not be included in your diabetes diet schedule.
  • Trans Fats (Fast Foods and Processed Baked products):
    Trans fat consumption presents future health complications for diabetics. More than 80 % of diabetics are prone to developing cardiovascular diseases, Trans fat intake increases the risk of heart disease by increasing insulin and glucose levels.

The Right Way for Diabetic management

A diet of seeds, nuts, fresh fruits and beans can help in Diabetes Prevention and can even reverse diabetic symptoms while fostering your long-term health. More focus on superior nutrition and lesser dependency on drugs should be the ideal approach towards the management of diabetes.

Dr. Rishab Sharma

Dr. Rishab Sharma MBBS, MD (Internal Medicine) He is associated with Fortis Escorts Hospital, Jaipur. Dr. Rishab has wide experience in managing a variety of diseases, as well as managing critical care units in large government and corporate hospitals.

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