Following a diet that is healthful and suits your body condition is vital. Not only for losing or gaining weight, but a good diet is also essential to maintain body fitness and longevity and provide help to treat other health conditions. A good diet and a healthy lifestyle become necessary for people having diabetes and hypertension. When it comes to diet for diabetes, one has to be choosy in terms of foods. A diet designed with plenty of vitamins and proteins should be a habitual diet plan for people with type 2 diabetes or prediabetes. The recommendation to eat in small portions during short intervals is present in most type 2 diabetes diet sheets. Starving to maintain diabetes is thus a myth and must be avoided. Diabetic people should stay full or satisfied for a healthy appetite.
Knowing what foods to avoid in Type 1 or Type 2 diabetes is crucial for balancing the diet. Being aware of what to incorporate and what to avoid daily is a vital part of a diet plan for people with diabetes. Let’s get enlightened through this article by understanding foods that are good and bad for controlling diabetes along with having a sneak-peak in an ideal diet for diabetic people.
Table of Contents
- Do’s and Dont’s of Diet Plan in Diabetes
- Top 10 Foods for Diabetes Diet Plan
- 1. Fish or Cottage Cheese
- 2. Green Leafy Vegetables
- 3. Beans and Legumes
- 4. Whole Grains for Type 2 Diabetes Dietary Fiber
- 5. Berries Provides Antioxidants in The Diet for Diabetes
- 6. Nuts for Diabetes and Prediabetes
- 7. Sweet Potatoes
- 8. Fruits
- 9. No-fat or Low-fat Dairy Products for Daily Diabetes Diet
- 10. Chia Seeds
Do’s and Dont’s of Diet Plan in Diabetes
Learning to balance a healthy diet is important to avoid staying deprived of nutrients lacking in the body. A well-planned diet plan for type 1 or type 2 diabetes can greatly help in this regard. This can lead to future complications in diabetes if not addressed on time. Diabetes patients must keep an eye on facts regarding a healthy diet as explained below-
Best Foods for Diabetes Patients
Foods rich in lean protein, fiber, less starchy fruits, and vegetables have to be included in the daily diet of people having diabetes. However, here quantity along with quality also matters. Eat in small portions during short intervals instead of being full in one go. Low-fat dairy diets, nuts, and oils that can balance carb intake impacts should also be incorporated into people with diabetes. Dietary fiber in Type 2 diabetes is a major requirement that wise food choices should fulfill. Also, ensure you keep water always at reach as a well-hydrated body can easily stimulate all its basic functions.
Foods to Avoid in Diabetes
Managing carbohydrate intake is the first advice given by your doctor to regulate diabetes. Most health experts recommend a low-carb diet for diabetes. Sugary and starchy carbs can spike blood sugar levels. 45-60 grams of carbs are considered ideal for a diabetic patient. However, carbs needs may vary depending upon the daily activity, health condition, and insulin production in people.
Particular foods to be avoided by diabetic patients include foods high in sugar, unhealthy fats, processed grains, full-fat dairy products, fried foods, refined flour, etc. Foods with high glycemic scores can prove to be nearly poisonous for people with type 2 diabetes. Hence keep guidelines regarding glycemic ratings of foods by doctors and experts in your mind while planning the diet.
Also See: Ayurvedic Home Remedies for Diabetes
Top 10 Foods for Diabetes Diet Plan
Here we provide you with the best foods for diabetes that you can easily add to the daily diet-
1. Fish or Cottage Cheese
Fish and cottage cheese is a good source of polyunsaturated and monosaturated fats, both of which help regulate healthy blood sugar levels. These foods are rich in omega 3 fatty acids and abundant in protein. One can also derive fiber by consuming protein-rich foods; thus, they are great foods for people with gestational diabetes and Type 2 diabetes. Healthy fats present in proteins also promote the efficient functioning of the body and brain. It is a general fact that fish meats are good for diabetes. People who can eat non-veg can incorporate a good habit of eating fish often, whereas vegetarians have an alternative of cottage cheese to add protein-rich food in the diet. Try to avoid frying or grilling fish and cheese as it can transfer to your body saturated and trans fat.
2. Green Leafy Vegetables
Green vegetables are jam-packed with vitamins, minerals, and nutrients that should be added to the daily diet of people with diabetes. Spinach, broccoli, cauliflower, and similar greens are rich in potassium, vitamins, and calcium. They also do not have any negative impact on blood sugar levels. The high content of antioxidants and starch-digestive enzymes in green vegetables improves digestion. Cooked vegetables, salads, soups, and smoothies include green vegetables in the diet for Type 1 diabetes or prediabetes.
3. Beans and Legumes
Beans and legumes are wonderful sources to regulate diabetes. They are plant-based foods that are also rich in protein and antioxidants. These foods make one feel fuller, satisfying the appetite. They are ranked low on the Glycemic Index, making them suitable for the diet of people with diabetes. Beans and legumes consist of complex carbs that take up longer to get digested than regular carbs. These are tiny magical foods that can manage to regulate diabetes, cholesterol, blood pressure and even help in weight loss, all at the same time. Kidney beans and black beans also are abundant in micronutrients such as magnesium and potassium. This is the reason it is important to include them in the daily diet of Type 2 diabetes patients. Along with being so nutritious, they are also versatile with many dishes and meals. Therefore you have a lot of choices while deciding upon what dish to prepare with beans and legumes.
4. Whole Grains for Type 2 Diabetes Dietary Fiber
Whole grains are stuffed with fiber and nutrients compared to refined fiber. The digestion process gets slower when the fiber is consumed. Slow absorption of nutrients keeps high blood sugar levels under check. Whole grains and whole wheat also score less on the Glycemic Index, having less or no impact on the blood sugar levels if added to the diet. Millet, brown rice, whole grain wheat are some whole grains that can be added as a staple in the daily diet to maintain healthy blood sugar levels.
5. Berries Provides Antioxidants in The Diet for Diabetes
Berries being rich in antioxidants helps prevent oxidative stress. Oxidative stress is dangerous for health and may even lead to heart diseases and tumors. Oxidative stress is prevalent in people with type 1 and Type 2 diabetes. This can be done away with by adding berries to the diet of Type 1 and Type 2 diabetes. The growth of free radicals may accumulate in diabetes patients if oxidative stress does not get cured. Strawberries, blueberries, blackberries, etc., are abundant in antioxidants. They also contain fiber, vitamins, and minerals, boosting the digestive function of the body. This, in combination, results in blood sugar level management in a coordinated way. One may eat raw berries or mix them with cereal, yogurt, or milk (prepare a shake or smoothie) for a delicious and healthy meal.
Also See: Simple Steps to Preventing Diabetes
6. Nuts for Diabetes and Prediabetes
Nuts contain ample healthy fatty acids. Omega 3 fatty acids, also known as Alpha-lipoic acid (ALC), are present in nuts and are great for maintaining good heart health. Along with regulating blood sugar levels, they also reduce the risks of heart strokes and other heart-related diseases. Lower incidences of diabetes and prediabetes were noticed in a study conducted in 2018. Vitamin B-6, protein, and some micronutrients are few essential nutrients present in nuts. Only a handful of nuts in the diet of people with type 2 diabetes can suffice their daily need for these nutrients.
7. Sweet Potatoes
Sweet potatoes can be added to the meal to achieve the daily carb requirements for people with diabetes. They have lower cholesterol than white potatoes are suitable for a healthy diet for diabetic people. The reason behind this is that sweet potato being less starchy, releases sugar slower. Sweet potatoes contain a lot of fiber, vitamin A, vitamin C, potassium. Mashed sweet potatoes, potatoes with green leaf salad, and baked or boiled potatoes can be added to the diet of people with diabetes.
Fruits consumed in moderation is a wise idea for people with diabetes. Fruits being rich in antioxidants and are also satiating in nature. Fruits make it easy to satisfy the body’s vitamin and mineral needs without any carb loading. Citrus-rich fruits like oranges, lemons, grapefruits, etc., contain anti-diabetic effects. Thus fruits should be incorporated into the daily diet of people with Type1 diabetes, Type 2 diabetes, or prediabetes.
Other fruits with their skin, such as apples, apricots, peaches, pears, etc., also provide abundant fiber to the body availing necessary nutrients that other foods may not provide. Hence, people with diabetes should eat fruits daily to fulfill their vitamin and mineral needs.
9. No-fat or Low-fat Dairy Products for Daily Diabetes Diet
When picked smartly, dairy products can prove to be beneficial for people with diabetes. Some standard dairy products such as milk and yogurt may even protect against type 2 diabetes. For keeping calories away, always choose low-fat or no-fat dairy products and say no to saturated fats. Flavored dairy products with added sugar are one of the main foods that need to be avoided by people with diabetes or prediabetes.
10. Chia Seeds
Gaining popularity as superfoods, chia seeds are packed with antioxidants and Omega 3. These tiny seeds along with being popular on social media as fancy garnishing food, are also getting famous in the healthcare industry. Some researches reveal that chia seeds are superfoods to control type 2 diabetes. It’s an important fact to remember that chia seeds should be added in the grounded form in the daily diet for people with diabetes so that they can take full advantage of its benefits of managing diabetes.
Also See: How to Use Chia Seeds for Weight Loss
The foods mentioned above are great to include in the daily diet for people with Type1 and Type 2 diabetes. Uncontrolled blood sugar results may give rise to health issues like kidney malfunction, inflammation, heart diseases, etc. Thus, it becomes utterly crucial to have a balanced healthy diet plan for people with diabetes followed in a disciplined manner. Following these simple dietary tips, you can see effective changes in your diabetes within a few weeks.
Along with a good diet, mild exercises should also be done by diabetes patients to calm down rising blood sugar levels. People with diabetes should try to give up other unhealthy lifestyle habits or practices to say goodbye to irregular diabetes fluctuations. Also, do not forget to consult your doctor or healthcare professional before making any major changes in your lifestyle.