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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