Diabetes Diet: “Do’s” and “Don’ts”.
Starch
Do: Eat extra oats, brown rice, and whole-wheat
rotis. You get more vitamins, minerals, and fibre from whole-grain starches
than from refined or white forms. Additionally, whole grains are less prone to
trigger sudden rises in blood sugar.
Don't: Avoid white bread, white rice, deep-fried foods as they will quickly increase blood sugar.
Fruits
Do:
Apples, bananas, oranges, and other fruits should be consumed in moderation.
Simply layer some bananas and top with low-fat, unsweetened dahi (curds) if you
need a quick dessert.
Don’t: When it comes to fruits, don't overdo the portion size. Avoid processed fruits like tinned fruit and fruit juices because they are highly sugary.
Vegetables
Do: Stock up on sweet potato, broccoli,
cauliflower, green beans, tomatoes, spinach, and cucumbers. They are low in
carbs and full of nutrients..
Don’t: Avoid fried and breaded vegetables because they will increase your diet's calorie, carb, and fat intake.
Protien
Do: Red meats should be avoided in favour of skinless chicken, fish, rajma, moong, soya beans, and lean cut meats. Include some plant-based protein sources, like tofu, beans, or nuts. These will give you the fibre and nutrients that proteins derived from animals do not.
Don’t: Avoid eating fatty cuts of meat and processed or frozen meat.
Dairy
Do: Choose unflavored milk, paneer, and pan. With
each meal, you'll receive protein, calcium, vitamins, and minerals.
Don’t: Say no to full-fat dairy products. Remember,
diabetes increases your risk of heart disease, and the extra fat is just going
to contribute to plaque buildup.
Fats and Oils
Do: Opt for natural vegetable fats and oils such
as sesame seed oil, olive oil, and mustard oil. Tuna fish and mackerel are good
sources of omega-3 fatty acids which promote heart health.
Don’t: Stay away from saturated and partially
hydrogenated fats that come from animal products and plant oils.
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