RECOMMENDED DIETARY HABITS FOR DIABETICS

Diabetes is a condition involving hikes in blood sugar levels with even small disturbance in food intake. The food products involving vegetables, fruits, snacks, etc are divided according to their glycaemic index (ranking of carbohydrate in foods according to how they affect blood glucose levels) for measuring sugar content in them. This glycaemic index is very helpful for opting food to be consumed during diabetes.

The choice for diet to be consumed in diabetes should be carefully made. Once the sugar levels become very high, they are very difficult to be maintained again to normal levels. Thus, healthy eating plan is the key to diabetic control. It is better to look for some specific foods during cravings or hunger in diabetes. Some of those recommended foods are given below.

1. Carbohydrates 

There is vast variety of carbohydrate-rich foods in the market. But for a diabetic person, it is very important to consume carbohydrates which do not enhance his/her sugar levels much; instead, they provide energy to the body. Once the carbohydrates enter the body, they are broken down to glucose which is then absorbed in the blood stream. Thus, it is important to carefully choose the carbohydrates as they directly affect the blood glucose levels. Some of those recommended healthy carbohydrate-rich foods include peas, corns, dried beans, lentils, oats, barley, green vegetables, whole grains, fibre-rich foods, etc.

2. Soluble-fibres 

Soluble fibre is the component of dietary fibre which is easily dissolved in water. The person feels full after eating soluble fibres as they delay the gastric emptying. Soluble fibres are highly recommended for diabetic individuals. It helps to control blood sugar levels. Recommended soluble fibres for diabetic individuals are oat bran, legumes, fruits rich in fibres such as apple, etc.

3. Healthy fats 

 Monounsaturated and polyunsaturated fats are regarded as healthy fats for body. Monounsaturated fats such as avocado, canola oil, nuts, olive oil, peanut butter & sesame seeds, etc should be consumed during diabetes.  Food products included in polyunsaturated fats are Corn oil, cottonseed oil, soyabean oil, sunflower oil, walnuts, pumpkin seeds, salad dressings, etc. Always keep the portion size in mind as they are fats and obviously high in calories. So, it is better to work with your dietitian to include healthy fats into your meal plan without increasing your total calories. 

4. Beverages 

It’s not always the eatable that affect your blood sugar levels. The beverages you drink also affect it as they also contain sugar. Water is the best choice. Drink ample amount of water in a day. If you get tired of drinking much water then other options are also available in beverages. Diabetics can opt for black tea, green coffee, green tea, herbal tea without sugar, fat-free milk; juice labeled with no sugar added and drinks devoid of carbohydrates which can also be prepared at home.

5. Alcohol to avoid 

Research suggests that alcohol in diabetes help to avoid the risk of heart attack. But it is true to some extent as alcohol can also raise the blood sugar levels. It is recommended that the men and women should only consume 1 drink per day. It should also be consulted with the doctor. It is also recommended that the blood sugar levels should be checked before and after drinking alcohol.

6. Dairy products 

Dairy products are most commonly consumed by people multiple times in a day. Diabetic individuals should be careful at consuming these diary products such as milk, yogurt, cheese, etc, as they contain sugar. It is best to consume fat-free or low fat milk, non-fat yogurt, unflavored soy milk. Milk also has low glycaemic index which can be consumed after meal. 

Diabetic diet should be in a way that can reduce the risk for its complications such as heart disease and stroke. There is no such perfect food for diabetics so including a variety of different foods and watching portion sizes is the key to a healthy diet. Try to pick foods rich in vitamins, minerals and fiber over those that are processed as processed foods are high in fats and sugars. 

People with diabetes can eat the same foods which their family is eating. It just takes some time to plan your diabetic diet but you can fit your favourite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol levels. If the sugar levels still exceed with dietary changes, you can opt for herbal remedy to control your blood glucose levels after consultation with doctor. One of the many herbal remedies is Fenfuro (fenugreek seed extract) which is clinically proven to prevent diabetes and its complication. Your health is in your hands only. 

REFERENCES

• http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html
• http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/types-of-carbohydrates.html
• http://kidshealth.org/en/teens/carbs-diabetes.html#
• http://diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/fibre
• http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fats-and-diabetes.html?referrer=https://www.google.co.in/
• http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/what-can-i-drink.html