What is a Diabetic Diet?
DIABETIC DIET IS A DIET FOR ALL!!
It is a healthy balanced diet which is low in fat, sugar and salt and contains adequate amount of fresh fruits and vegetables. It is not about avoiding sugars and carbohydrates but it is a matter of moderating what you eat and creating the right balance leading to a healthier lifestyle.
UNHEALTHY FOODS ARE
- Base your diet on fiber rich food:
The daily recommended guideline for fiber is 25-50gms
- Fruits, oats, legumes, whole grain cereals, whole pulses have significant cholesterol and sugar lowering effect.
- A minimum of 2-3 fruits should be included in daily diet, also include plenty of fresh green salads in both your meal
- Do not sieve flour; add chana / soya and bran to the wheat flour.
- Including sprouted pulses in your diet is a good idea!
- Eggs: avoid yolk, choose egg white.
- Meat: avoid red meat, choose chicken and fish.
- Oils: Use healthy oils like Soybean, Canola, Olive(Leonardo: Pomace; Bertulli: Classico), Rice Bran, and Mustard for cooking. Preferably use non stick utensils.
Use minimal quantity. Keep changing the oil every couple of months.
- Fruits and Vegetables: Include fruits and vegetables in your diet as they are rich sources of antioxidants.
- Alcohol: If you don’t drink don’t start but if you do then limit it to 120ml /week.
- Regularize your meals: have small and frequent meals.
- Follow healthy cooking practices: like steaming, pressure cooking, microwave, boiling, roasting, and sautéing and avoid deep frying.
- Nuts: Almonds and walnuts are rich source of fiber and omega 3 fatty acid, and have also been shown to lower blood sugar levels.
- Intake of refined sugars, honey, jaggrey, salad dressings and desserts. Mithai, cakes, puddings and ice creams all have lot of unhealthy calories.
- Saturated fats: like in full cream milk, butter, ghee, cheese, etc. They are rich in cholesterol also.
- Fatty foods: like mayonnaise, creams, sandwich spreads etc. Deep fried foods like poories, samosa, pakora, chips, namkeens etc. They are loaded with Tran’s fatty acids.
- Canned and ready to eat food: such as biscuits, canned fruits, jams and jellies.
- Preserved foods like papads, pickles, ketchups etc. They are rich in salt and preservatives and increase the risk of hypertension.
- Beverages: Aerated drinks, fruit juices and canned drinks should be avoided.
- Refined cereals: such as Maida should be avoided.