Diabetes is often apprehensive because of the notion of ‘giving up all favourite foods’. But if we told you that it’s all a myth and you can enjoy all your favourite foods with a healthy routine, daily food choices and meal planning, that’s amazing, right?
To supplement the body’s requirements, a diabetic patient should exercise regularly, take medications on time and have a balanced diet. Following a type 2 diabetes diet plan which is nutrient-dense, low in fat and calories in moderate amounts, and sticking to a regular mealtime will help to regulate the blood sugar level.
Read on to understand what diabetes is and all about diabetics’ diets.
Insulin is a hormone produced by the pancreas that helps regulate glucose absorption into cells for energy. Type -2 Diabetes is a chronic medical condition in which the levels of sugar/ glucose build up in the bloodstream, and the body cannot react to insulin effectively (insulin resistance) or is unable to produce enough of it (insulin insufficiency).
It typically develops in adulthood but can also hit children and teens.
The risk factors for type-2 diabetes are attributed to:
The symptoms of type 2 diabetes may include:
The global prevalence of type 2 diabetes is projected to increase to 7079 individuals per 100,000 by 2030, reflecting a continued rise across all regions of the world. It points out the necessity of the type 2 diabetes diet in place.
plan and the need for MNT should be reassessed frequently by health care providers in collaboration with people with diabetes across the lifespan, with attention during changing health status and life stages.
Regular sugar monitoring and consulting a registered dietician or healthcare practitioner is also essential apart from following the diabetes diet. Try to figure out a sustainable diabetes diet plan which helps to lose weight, reduce the risk of heart and kidney diseases etc.
Eating a balanced and nourishing diet benefits everyone, and in diabetic persons, it is crucial as it:
Although there is no typical “diabetic diet”, this diet includes choices of foods crucial in alleviating sugar fluctuations in the body. The best diet for type 2 diabetes should include the following:
The diet should also be accompanied by regular meal timing, portion control, limiting sugary foods & drinks, high-sodium foods, such as processed meats, canned soups and salty snacks and drinking plenty of water throughout the day.
Below is the list of food for a type 2 diabetes diet plan:
Consuming at least 25 to 35 grams of dietary fibre in a day is essential for good health because fibre helps slow down the absorption of all sugars in your bloodstream.
Foods that contain monounsaturated and polyunsaturated fats can help lower cholesterol levels:
Seeds rich in omega-3 fatty acids, fibre or other vitamins and minerals can be included in moderate amounts, typically a tablespoon or two.
Considering all these beneficial foods, here are some meal ideas curated for you:
Option 1- 1 cup cooked steel-cut oatmeal with any fruit of choice(included in the list), two scrambled eggs and veggies sautéed in olive oil.
Option 2- Ragi uthappam with grated vegetables, flax seed powder and ghee(ghee has a low glycemic index) as toppings, served with coconut chutney or sambhar.
Option 1- 1 cup brown rice, 1 cup spinach, sauteed in olive oil with minced garlic and chopped onion, fish, preferably tuna or sardine, curried or baked.
Option 2- Any roti- (Jowar Roti, Oats Roti, Ragi Roti, Bajra Roti, Moong Dal Roti or Green Peas Roti), dal (Chana Dal, Urad Dal, Moong Dal, Masoor Dal, Palak Dal, Rajma and Chickpeas), curry (Bhindi, Bitter Gourd, Bottle Gourd, Brinjal, Palak, Beans, Broccoli, Methi, Mushroom, Capsicum, Peas, Carrot, Lettuce, Cauliflower, Zucchini etc.) and a vegetable salad/ raita.
Option 1- ½ cup multigrain pasta with zucchini, mushrooms tossed with olive oil and roasted chicken.
Option 2- Roti with chicken curry and veggie salad.
Certain foods are high in trans fat, saturated fats, cholesterol and sodium and to be given a miss.
Foods to avoid with type 2 diabetes include:
In the fast-paced world, lifestyle diseases are common and managing them requires a lot of dedication and discipline. You can get the right mentors at Satva wellness clinic.
Satva Wellness Clinic focuses on the root problem and helps you restore your health through nutritional changes, intermittent fasting, lifestyle changes, meditation, and other natural methods. Experienced nutritionists and wellness experts provide a holistic and personalised treatment that caters to your body’s requirements.
The pillars of a successful diabetes management plan are- a healthy diet, stress management, regular exercise and strict adherence to prescribed medications.
Also, consult a healthcare professional for proper diagnosis and management. Treatment options may include lifestyle changes such as adopting a healthy diet, increasing physical activity, and losing weight.
The diabetic diet should include nutrient-rich foods and portion management should be strictly adhered to. Doing these will let you enjoy your favourite meals without compromising on taste.