Breakfast is the most important meal of the day. It becomes more so for diabetics who have to keep the blood sugar levels on an even keel. A wholesome breakfast ensures high energy levels throughout the day. It stops you from binging on calorie-rich junk food mid-morning. Even if you wake up with high sugar levels, do not skip breakfast. These days, foods that have a low glycemic index are a good option.
Glycemic index (GI) is a value used to measure how quickly certain foods increase your blood sugar levels. Foods with a low GI are digested and absorbed slowly, as a result of which the rise in your blood sugar levels is smaller and slower. You can refer to the Glycemic Index Food Chart to find out the GIs of various foods, and introduce changes in your diet accordingly. There are also a whole lot of diabetic-friendly alternatives that can be used in healthy recipes for diabetes. Furthermore, you may also refer to the Diabetes Food Chart and prepare a perfect Diabetes Diet Plan with the help of your dietician.
Now, let’s take a look at some of the best diabetes-friendly breakfast ideas.
Nothing beats smoothies when it comes to easy-peasy, filling breakfasts. Blend your favourite fruits like banana or strawberries, low-fat yoghurt, some oats with nuts and some ice. For the adventurous, there are whole lots of flavours like ginger and cinnamon that can be added. This is your quickest, healthiest breakfast that can be had on the go.
Oats is the superfood for diabetics. Fibre-rich, high in nutritional value and with a low glycemic index, Oats can be eaten boiled with milk and with vegetables. Oats dosas, idlis and pancakes work well with the Indian palate. Eating them regularly has known to decrease insulin resistance in diabetics.
Read More: 13 Health Benefits Oatmeal
Eggs are one of the best breakfast options. Rich in protein and other nutrients, they cook quickly and can be made in many avatars. Egg white omelettes with lots of vegetables, scrambled eggs, plain boiled and frittatas are great choices.
In my opinion, increase your fibre intake by adding spinach, kale, or avocado to a smoothie, along with some oats or seeds like chia or flax. According to studies, fibre, particularly the fibre found in cereals, may lessen the absorption of glucose and aid in the regulation of blood sugar levels. Fibre may also help regulate cholesterol levels and lower the risk of heart disease and cardiovascular disease.
Dr. Siddharth Gupta, MD
Nothing can kick start the day like a bowl of freshly cut fruits. Apples, bananas, citrus, papaya and other fruits can be relished with some chopped nuts. You get your daily dose of fibre, good fats from the nuts and a sweet start to the day without a blood sugar spike- a win-win on all counts. Avoid fruit juices as they lack fibre and are full of carbohydrates.
Read More: 1o Low Gi Fruits for Diabetes
The Indian palate cannot do without some carbohydrates. To keep your sugar levels in control, eat idlis made from wheat and Rava, ragi or oats. Have with your favourite chutney. By replacing the rice with wheat and rava you don’t have to worry about your blog sugar levels.
While dosa is considered a light breakfast, you can make yours with oats, ragi or green moong dal to reduce the starch content. Add lots of vegetables as filling and eat with chutneys of your choice.
Who can deny the benefits of a wholesome salad? Add your vegetables of choice like cucumbers, tomatoes, cabbage, lettuce, onions and others, add some quinoa or cottage cheese, drizzle with some olive oil, lemon juice, season and gorge on this in the morning for a good, filling meal.
Researchers have found that oatmeal’s high fibre content may aid in controlling blood sugar levels. In my opinion, add fruit and nuts as garnishes for sweetness and added protein. Oatmeal should be combined with either water or low-fat milk for better health outcomes.
Dr. Rajeev Singh, BAMS
The north Indian plate is used to either parathas or rotis for breakfast. Instead of wheat rotis, try out bajra rotis, Missi roti or ragi rotis as they are healthier. Couple these with a bowl of yoghurt or curry for a wholesome meal.
Apart from these, there are several Indian breakfasts for diabetics ideas that you can create by mixing and matching the above foods. A healthy breakfast for diabetics does not need to be boring and bland, it just needs to have a low sugar content and a low glycemic index. Something simple as Greek yoghurt with some berries of your choice can be refreshing and yummy. Alternatively, you can add multigrain breads into your diet and top it with avocado or some similar healthy spreads. And while most readymade breakfast cereals are overloaded with sugar and carbs, there are plenty of whole grain, diabetic-friendly options on the market. As always, it is very important to speak with your doctor and nutrition specialist before you make any changes to your diet. Your doctor may have additional instructions which you should follow to ensure you do not cause a spike in your blood sugar levels.
Also Read: 4 Best Foods for Diabetics
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
When your blood sugar levels are higher than normal, carbohydrates such as cereals, pasta, fruits, milk, dessert and bread are usually responsible. When one is diabetic, a meal plan is very important because it guides you on what kind of foods to eat. It should be good enough to fit in your eating habits and also your schedule. A good meal plan should include:
Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values. The glycemic index basically depends on the physiological ability of dietary carbohydrates to lower or increase the level of blood sugar in reference to the type of food consumed by the diabetic patient. Relatively high glycemic index foods have ratings above 50, and often between 75-100. Check out the Glycemic Index Food Chart to find out the glycemic index values of foods that you can include in your Diabetes Diet Plan!
The purpose of a good meal plan is to help keep your weight on track, improve your cholesterol level, blood sugars and also blood pressure. According to past research & health educators from the American Diabetes Association (ADA), a healthy diet along with a healthy lifestyle of exercising to maintain a healthy weight can help to reduce diabetes type 2. You can check healthy, mouth-watering recipes for diabetes that can help you lower your blood sugar levels, without comprising on taste and variety!
Did you know?
Here is a list :
These are rich in fibres & help you feel full for longer periods. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating. Consequently, they secure a prominent position in the Diabetes Food Chart.
This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorous, protein and carotene. Spinach’s glycemic index is almost 0 and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels.
These are a part of the cruciferous vegetable family and include; kale, rutabaga, Brussels, broccoli, sprouts, cabbage, turnips, etc. They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level in type 2 diabetics.
Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut.
Let me share a delicious and healthy fruit recommendation with you: passion fruit! If you’re looking to control your blood sugar levels, passion fruit might be a great addition to your diet. Just 100 g of this tropical fruit contains approximately 11.2 g of sugar. Given that the type of sugar is 100% natural, it is advisable as a natural source to keep your blood sugar levels normal.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Best amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. According to the American Journal of Clinical Nutrition, eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes.
Berries contain a natural sugar called fructose which does not need to be metabolized; hence, the fruit is well tolerated in the body. It’s advisable to take two servings but always monitor what works best for you.
Fresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs. Its estimated glycemic index is 2 to 4.
I may suggest kale if you’re looking to keep your blood sugar under control. Did you know 100 g of raw kale contains a mere 0.8 g of sugar? Packed with essential nutrients and fibre, kale may offer a powerhouse of benefits for your overall health.
Dr. Rajeev Singh, BAMS
Studies have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT thus ensuring the blood-sugar levels are kept at the right levels.
According to research from St. Michael’s Hospital and the University of Toronto, eating nuts every day could help control diabetes type 2. It is important to note that nuts have a much lower glycemic index which ranges from 14 to 21. They contain relatively minimal amounts of carbohydrates in comparison to the favourite snacks consumed by most people such as crackers.
Depending on the kind of mushroom you go for, the glycemic index might fluctuate although it is always considered as low. With their unique line of nutritional benefits, it also has the benefit of adding a whole new flavour to a meal. Portabella mushrooms are used as a meat replacement because of their beefy texture and nutritional value. It contains 22 calories per 100g.
Let me share with you another fantastic option for maintaining healthy blood sugar levels: arugula! If you’re looking for a nutritious leafy green that won’t spike your blood sugar, arugula is a great choice. In just 100 g of raw arugula, you’ll find only 2 g of sugar.
Dr. Smita barode, B.A.M.S, M.S.
Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day.
These fruits rank pretty low when it comes to the glycemic index. Though not as low as some vegetables it’s considered healthy for diabetic people. It’s definitely a fruit to consider when making a listing of a low glycemic index food diet.
Coconut ranks highly in saturated fats, but if used sparingly, it is not a big threat to your blood glucose levels. Coconuts are used to flavour different types of dishes. Its different parts can be used, be it, coconut milk, coconut flour, its flesh and also coconut water. However, it’s important to know which part you are using to determine the glycemic index as well as nutritional benefits.
I may introduce you to tofu, another excellent option for managing blood sugar levels. If you’re looking for a protein-rich and low-sugar food, tofu might be a great choice. Only 0.62 g of sugar is included in 100 g of tofu.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
They say, an apple a day keeps the doctor away. This is because apples provide you with fibre, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39. It requires very little preparation, no special storage and is also easy to carry.
Peaches are a great food to stock in the season. You can enjoy the natural sweetness in them, and when eaten in moderation they can keep the levels of blood sugars in check. Though the GI changes when peaches are used as a part of the dessert, eating fresh peaches shouldn’t raise concerns. Its GI ranking is 28.
Whole wheat bread has gained popularity in recent years. This is because white bread is regarded as unhealthy. However, wheat bread is ranked 49 in terms of GI. This is because it’s processed differently from white bread hence, has more nutritional benefits.
Beta carotene in carrots is known to help with eyesight and is also high in vitamin A. When mixed with peas, they can make a very delicious meal and still keep low glycemic. Carrots have a glycemic index of 19.
Broccoli is a superfood often seen in almost every healthy food listing. They are known for providing fibre, minerals, vitamins and nutritional value. They have a very low value of 10 on GI scales and therefore, the body can handle it very well.
These contain 81 calories in every 100g serving. They also have high amounts of fibre and a fair amount of potassium. Also, it is a source of vitamin c and protein. Its glycemic index is 39.
Milk is known for providing calcium and vitamin D as well as high protein. Having a glass of milk when you are diabetic is totally acceptable since it falls under the low GI foods with a glycemic index of 31.
Yoghurt is known because of its active and live cultures which help in the digestive issues by providing good bacteria. Whether you are eating unsweetened yoghurt or one with artificial sugars, it will still fall under low GI foods. However, low-fat yoghurt is recommended. Its glycemic index is 33. Also, it is advisable to consume natural flavoured yoghurt that is free of any type of artificial sweeteners.
Lentils are very rich in fibre, minerals and vitamins. They are slowly gaining popularity and are often overlooked when it comes to a blood sugar conscious diet. Their Glycemic index rank is 30.
Grapes are very sweet and many mistakenly believe they should be avoided when it comes to diabetics dieting. There are various types of grapes one can enjoy eating, be it red or white. Whichever kind you love the glycemic index is considered low & lies between 43 to 53 depending on the kind.
These are often compared to apples but they contain different nutrients as well as taste. They are a great choice when one is considering a low glycemic index food. Their glycemic index rank is 41.
Brown rice is one of the common foods that most diabetic people consume. This is because, compared to white rice, a serving is considered to have a glycemic rank of 87 whereas that of brown rice is 55.
Also Read: Is Sucralose Bad for You? Unraveling the Truth Based on Research
Peanuts can either be enjoyed as a snack, with butter or even sauce. They are considered legumes and are very good at keeping someone alert. They are also very good at stabilizing blood sugars. Their glycemic index is rank is 6.
Hummus is made up of chickpeas but ranks lower than them. This is due to other ingredients in them such as lemons, tahini, and olive oil. Their GI is virtually zero but you still need to watch portions so as to avoid gastrointestinal discomfort. The glycemic index is 6.
These are healthy nuts and can be taken as desired. They act to give you the helping the health of polyunsaturated and monounsaturated fats. It’s also a great source of magnesium and iron. Cashew nut butter is also healthy if one opts for an organic variety. They have a very low GI of 2.
Green beans are one of the most popular foods often consumed as a side dish. They are relatively low when subjected to the GI scale and are also an excellent source of fibre, vitamin c, and minerals. They help strengthen the immune system and also provide antioxidants that help battle free radicals so as to help avoid inflammation. Their Glycemic index rank is 15.
Oranges are known for their vitamin C content and it’s a great fruit to eat to boost your immune system when you notice early symptoms of a cold. They can be used as a smoothie, morning fruit or an all-time top-up. Its glycemic rank is 40.
These are considered to be low glycemic foods. Though they may vary in scale, they have a considerable amount of nutrition. The glycemic index for plums is 24 and 29 for prunes.
Fish are good for diabetic patients since it’s an excellent source of low proteins. They are known to be rich in omega 3, a kind of fat that strengthens the heart and prevent diabetes. Including seafood in your diet and having at least two or more servings a week will help a great deal in blood sugar levels reduction.
Although many sprinkle this in our drinks every morning, you might be surprised to realize the health benefits of this wonderful spice. Other than lowering the bad cholesterol, and raising the good cholesterol, cinnamon has been proven to lower blood sugars.
Many people tend to fear garlic due to bad breath. But garlic extract is known to increase the levels of insulin available for diabetics. It has thereby been proven to reduce the levels of blood sugars.
These are foods such as avocados, nuts, and salmon, tuna, trout and olive oil. They all contain monounsaturated fats that help lower insulin resistance.
Chia seeds are minute dark, seeds with nutty flavours. They are rich in healthy fats, vitamins, fibre, and antioxidants. One of the studies published in ‘Diabetes Care’ found out that Chia seeds play a role in improving blood sugar. Also, it reduces the chances of heart diseases occurring in type-2-diabetic patients.
Capsicum is known to be cultivated for thousands of years and used for food, medicine and also for decorative purposes. The effectiveness of chilli peppers as medicine is that they can activate the transient receptor vanillin. This receptor is associated with neuropathic and inflammatory pain, anxiety and how our bodies process fats. It’s also an important insulin regulator. This study has led to the production of extracts aiming at pharmacological strategies to treat medical conditions such as diabetes.
Vinegar has been used for centuries for a variety of health problems, including glucose management, dandruff, excessive sweating, fungal infections, and even heartburn. In a study published in Diabetes Care, two tablespoons of ACV at bedtime helped to regulate fasting blood glucose levels in patients with type II diabetes.
Protein foods are an important part of a diet plan. They include; fish, chicken, meats, soy products, and cheese. The difference between these foods is how much fat they contain and protein.
Although dried figs are available throughout the year, there is nothing more refreshing than the unique texture and taste of fresh figs. The leaves of fig have been known to contain anti-diabetic properties and can reduce the level of insulin needed by persons with diabetes.
Dates, along with other healthy but relatively unsafe foods for diabetes like peanuts and honey, often get a bad rap. These foods are, however, good for reducing bad cholesterol or LDL. For diabetics, in particular, portion control of these foods becomes very important.
A cup of cooked whole-grain barley consists of 14 grams of fibre. The fibre is 3g soluble and 11g insoluble. 1 cup of cooked pearl barley consists of 6g fibre which is 2g soluble and 4g insoluble. Diabetic patients experience alterations in blood glucose levels after consuming carbohydrate-rich foods. Barley consists of a GI of 25.
Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact. Many people of diabetics fear pasta because of its infamously high carbohydrate nutrients. However, with proper proportions, pasta can be safely indulged in a diabetic diet. Limiting portion size and choosing high-fibre whole grain pasta is the key to keeping the blood sugars low.
Quinoa is an excellent item to control your blood sugar. Whole grain with a low glycemic index to support even blood sugar, is packed with protein, fibre, vitamins, minerals, and phytochemicals. Quinoa is easy to cook and flavorful, and you can incorporate it into a healthy diabetic diet in a variety of ways.
Apricots are sweet and have a delicate flavour. They have a wide range of nutrients and this makes them worthwhile to be added to a diabetic diet. Apricots can help you satisfy your sweet tooth without worrying about your blood sugars due to their low glycemic index. Dried apricots are also a great alternative when eaten in small amounts.
Other Tips For Diabetes Control
Apart from the above list of foods to eat to lower blood sugar, there are other dietary and lifestyle changes you can use. Here are a few tips on diabetes control to get you started:
Weight management will be a major factor in your fight against diabetes, so be sure to follow your doctor’s instructions carefully.
Also Read: Opting For Healthy Noodles: A Comprehensive Guide
Apart from lowering the blood sugar within a short duration the foods also offer the body other benefits that include boosting body immunity, repairing worn-out cells and checking on most of the lifestyle diseases. However, this is not an exhaustive list of food items that can be eaten to control blood sugars. This list is meant to guide you on some of the locally available foods that have a low GI and which can be considered when regulating the blood sugar in the body. For those who are suffering from very high blood sugar levels, it is advisable that they seek the advice of a dietitian, clinical nutritionist and their family doctors so as to come up with the best treatment plan besides healthy eating.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ice cream is a dessert that is loved by people of all ages and there is no reason why people suffering from diabetes should be kept away from this indulgence. If you or someone in your family is diabetic, then you can try out a homemade peanut-banana ice cream recipe. Banana and peanut butter have been known to be beneficial for regulating blood sugar and hence this recipe can serve as the perfect summer treat for diabetics.
Ingredients (Serves 4)
1. Ice cream can be included in a healthy meal pattern even if you have diabetes. It’s best to eat ice cream in moderation and to choose an option with lower saturated fat, lower carbs and no or low added sugar. In fact, Low-fat dairy foods, total milk, yogurt, low-fat cheese, and ice cream are usually not implicated in prediabetes risk or a sudden rise in blood glucose in diabetics.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Instructions
Ice cream can be part of a healthy diet for those with diabetes, as long as it is in moderation. Those with diabetes should choose ice cream without sweet toppings. Further, monitor the portion sizes to avoid spikes in blood sugar levels.
Dr. M.G. Kartheeka, MBBS, MD
*Note-if you have a hard time creating a creamy consistency, you can add 1 – 2 tablespoons of milk to help puree the banana slices. Make sure you use a powerful food processor or blender!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Diabetes is one of the many chronic ailments that have the potential to severely compromise your quality of life. However, with effective diet control and lifestyle management, its negative effects can be kept at bay. The Rajgira (amaranth seeds) Flour Dosa is one such food item, which when added to the daily diet, helps to control blood sugar levels and hence keep diabetes in check.
Ingredients (Serves 7 – 8)
Instructions
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Missing out on your favourite sweets due to diabetes? Here is the recipe for a healthy Ragi Coconut laddoo right from our Diabetes Nutrition Expert Ami Turakhia Shah’s kitchen!
Ingredients
How to prepare it?
Let us know in the comments how you liked this recipe and share them with your friends & family too.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Diabetes, a metabolic disorder, results in abnormal blood sugar levels in our bodies. If not checked, it can cause significant damage to the body. While medicines have their role to play, dietary changes can positively impact blood sugar levels. When thinking of making a lifestyle change for improved health, people ask, ”Which is the most effective and the best diet for diabetes?” The consensus believes that the Keto diet is the best for diabetes, as it is a low-carb diet.
Keto meals target a lower blood sugar level by decreasing the carbohydrate in the diet. Simply, it is a low-carb, high-fat diet plan.
The Keto diet meal plan advocates the following conditions:
The Keto diet has been here for a century now. It is thought to be beneficial as a therapeutic tool for various medical conditions such as:
– Epilepsy in kids
– Parkinson’s
– PCOS
– Diabetes
– Dementia
– Bipolar Disorders
– Some Cancers
When a diabetic person follows the Keto diet meal plan, the body goes into a stage of ketosis. Ketosis is when the body starts to use the body fat for energy as opposed to carbohydrates. This phenomenon has popularised the belief that the Keto diet for diabetics is beneficial in terms of weight loss and blood sugar control.
The word ketosis should not be confused with Ketoacidosis. Ketoacidosis is a complication of diabetes. When the blood sugar reaches high levels and there is a lack of insulin, the body starts breaking fat cells to meet the energy requirements. Ketones are released in the blood as a result of fat breakdown. High levels of ketones can be fatal and result in Ketoacidosis.
Under certain circumstances, the keto diet may harm the body more than doing good.
Not monitoring blood sugar levels when eating keto meals can be dangerous. As the ketosis begins in a few weeks of the diet, the blood sugar levels can take a dip. If the monitoring is irregular and medicine dosage is not adjusted to the changing blood sugar levels, it can cause serious issues.
If the keto diet is not followed actively, the blood sugar levels may consequently increase. As per research, the keto diet for diabetes does not allow the body to utilise insulin optimally. It can result in insulin resistance, increasing the risk of type-2 diabetes.
Since the keto diet advocates 75% of fat as the main component of the diet, it can be detrimental. Often patients with diabetes also have higher chances of Dyslipidaemia (abnormally elevated cholesterol levels or fats in the blood). The increased fat intake can shoot up cholesterol levels.
Though there is a lack of evidence to support the theory, there can be a link between the keto diet and the risk of obesity and heart diseases.
If the diet is not maintained properly or left abruptly, there can be rebound weight gain after the diet. The body metabolism and insulin levels may not adjust accordingly. This behaviour of the body can create a problem.
Consult the diabetologist if you feel any of the below signs and symptoms when following the keto diet for diabetics:
Also Read: Is Coconut Milk Keto? Exploring its Potential in a Keto Diet
The keto diet is known to have some side effects. Unmonitored keto meals or keto diet plans that are not in sync with the diabetic and metabolic history of the person can have side effects. Some of the side effects that may occur with keto meals include:
The basic premise of keto meals and their impact on blood sugar levels makes it one of the contenders as the best diet for diabetics. Dietary requirements, calorie intake, body metabolism, and type of diabetes vary amongst individuals. Experts suggest that a person with diabetes must follow a diet that is sustainable for a long period of time. Keto diet or other extreme diet plans may show exciting results in a short duration, but they are difficult to follow throughout life. One must learn about a healthy nutrition plan for diabetes from their doctor and registered nutritionist based on their eating habits, choice and health needs.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
I still have a clear memory of her taking insulin after every meal and the way she used to keep some chocolates handy for her hypoglycemic episodes. I always knew that diabetes is a genetic problem and there are chances that I may also get this disease. Understanding the risk, I used to take special care of myself by eating right and exercise daily. But who could escape the problem that is in the blood!
I was 27 when I got diagnosed with diabetes. Before I tell you my story, let me introduce myself.
My name is Preet Karan. I am 28 years old, male, living in a small town in Chhattisgarh province. I am an MBA graduate and currently employed in a leading multinational bank.
I was working as a relationship manager hence travelling and meeting clients was my daily routine. Everything was working well until I realized that I was making frequent visits to the toilet. I didn’t pay any attention to it as it was the summer season and I thought maybe it was because of drinking too much water. But these were only the initial symptoms. My condition worsened in the following weeks. I was losing weight. I lost almost ten kgs in a week. My muscles softened to the extent that I could feel my hip bone while sitting in the office. My trips to the loo became more frequent.
I distinctly remember one incident when I was at an eatery located on the outskirts of the city. During our 1 hour stay in that restaurant, I may have gone to urinate at least 6-7 times.
My friends suspected something amiss, but I still blamed it on the hot summer.
However, the most challenging situation for me was to get dressed for the job. It was too exhausting to get out of bed and go all the way to meet clients.
This routine continued for a month until my grandmother observed ants in the toilet area. She asked me to test my urine and blood sugar, as the sugar in the urine may be attracting ants.
At that time, I also started feeling something wrong with my body, so I immediately complied. I went to the nearest medical laboratory and gave my blood sample. After work, I went to the laboratory to check my report.
And BOOM! My blood sugar reading was around 550 mg/dl. I immediately went to my family doctor, who asked me to do a retest in the morning. I still remember how painful that night was.
I couldn’t sleep the whole night; I was blaming myself for not taking enough care of my body.
The thought of injecting the needles scared the hell out of me. I had already seen my mother struggling with this problem and I certainly did not want to suffer the same. It was an emotional rollercoaster ride for me. I felt anger, anguish, anxiety and pity all at the same time through the night.
After the long night, I went to another laboratory. ”There was something wrong with the previous laboratory,” I thought. I gave my blood samples and waited eagerly for the report.
Each second that I waited felt like a lifetime. The report came, and to my horror, I was labelled a ‘diabetic.’
At that time, I felt like I had lost everything. The efforts that I had put in for my studies, for the job and everything else, seemed to be all wasted. I realized that it was more important to keep your body fit.
All types of thoughts were coming to my mind.
Could I still do my job?
Did I have other diabetic complications?
Would I need to take injections or medicines only?
With all these questions, I went to the endocrinologist. He comforted me and performed all kind of tests to see if I had any other diabetes-related health issues.
The reports came, and I found that I had been a diabetic for the past three months.
I was lucky as there was no organ damage.
The doctor asked me to follow a regular balanced diet and take insulin twice a day. I was following his instructions, but something was wrong. I was not able to control my blood sugar levels. I was taking ten units of insulin twice, but the blood sugar levels were always haywire. Unable to understand what is happening I decided to research online.
I read lots of diabetic research papers and came to know about the carb counting mechanism. It’s a simple mechanism that states the number of carbohydrates in every meal. I found that diabetes is a problem of carbohydrate metabolism, the more carbohydrate you put into the body, the more insulin will be needed for metabolism.
After learning this strategy, I reduced my carbohydrate intake and relied on foods that are rich in good fats. This mechanism helped me to get off from insulin injections for a year.
I found that my body is still making some amount of insulin, which is sufficient if I eat foods that are low in carbohydrates.
But as I was Type 1 diabetic, I knew that a time would come when the leftover insulin-making-cells will get destroyed, and then I will have to rely on an external source of insulin.
Also Read: What Level of Blood Sugar is Dangerous? A Complete, Research-Based Guide
After one year, that time came. My blood sugar went above 200mg/dl even if I didn’t eat anything.
I got the signal that my insulin-producing cells were destroyed, and I had to now rely on an external source of insulin for the rest of my life. Currently, I am using short-acting insulin after every meal and a dose of long-acting at night before going to bed. I still follow a carb counting mechanism, which helps in managing my diabetes better. Being selective in your diet not only helps in better blood sugar control, but it also helps you to keep your body fit and healthy.
I have also created yogicult.com, a website that shares diabetes management tips.
After a year of living with diabetes, I can now say that it is not the type of condition that is going to limit your abilities. If you are diagnosed, please don’t stop dreaming, there are politicians, actors and even sports personalities who have touched the pinnacle of success after diagnosed with diabetes
So focus on eating right, and I am sure you will do great.
About Me:
Preet Karan is the administrator of yogicult.com. The site publishes articles about effective diabetes and health management. The focus of the author is to understand the technical research and present to the readers in a simplified manner.
Disclaimer: Please note that the above information is prepared by the author and states his/her point of view and may not represent practices that are followed universally. It states facts about his/her life and maps their journey of disease-diagnosis-treatment. Because every patient is unique, you are advised to consult your doctor before trying out or acting on this information. PharmEasy has only facilitated the distribution of this information in the interest of patient journey and welfare.
Carbs for diabetes? If someone has been diagnosed with diabetes, it doesn’t mean that they have to give up carbohydrates forever. It is only refined and processed carbs that are harmful to people with diabetes. The complex carbohydrates, consumed in moderation, are an essential constituent of a diabetic’s meal plan. The key is to choose carbs that are rich in fibre and nutrients so that they are digested slowly and the energy released is gradual.
Eating oats for breakfast could be the healthiest habit you could adopt. Instead of having a sweeter version, opt for a savoury recipe. Add vegetables of your choice. Oats are a complex carb, so they provide nourishment without compromising on blood sugar levels. Also, they are the only cereal that is as rich in proteins and carbohydrates. Read more about the health benefits of oatmeal.
Whole grains take longer to be digested and release their energy slowly. This leads to a gradual spike in blood sugar. Choose whole-wheat bread, pasta, oats, barley, and quinoa for best results.
Sweet potato is a healthier option. It has more nutritious value and is digested gradually, thus proving to be suitable for people with diabetes. Eat boiled, roasted or baked for better calorie control.
Both these fruits have high fibre content and are low in sugars. Have them fresh and not in the form of juices as the drinks are devoid of fibre. Read more about 10 low glycemic fruits for diabetes.
Whole brown rice is a better meal option than white rice, which is a refined variety. It has more fibre and more nutrients intact in its kernel.
Also Read: Is Fruit Sugar Bad for You? Research-Based Health Implications Revealed
Pulses and beans are rich in protein and fibre. Plus they provide Potassium, a mineral needed for efficient blood pressure control. Most diabetics suffer from high blood pressure, and lentils are a great way to control it through diet.
Want to manage your diabetes effectively? Book your free diabetes consultation from our experts!
Rich in probiotics, calcium, and protein, yoghurt is easy on the stomach and has a very less quantity of carbohydrates. It boosts immunity and helps strengthen bones. Read more about the health benefits of yogurt.
Berries are rich in essential vitamins and minerals and are low in sugar. They are rich in phenols, anthocyanins, and flavonoids that help in boosting immunity. They reduce inflammation, an important factor that contributes to susceptibility to diabetes. They are also anti-cancer.
Pumpkin, butternut squash, and other varieties are some of the best vegetables for people with diabetes. They are rich sources of fibre and essential nutrients like beta-carotene- which the body converts to vitamin A which contributes to healthy vision and skin, vitamin C- which boosts immunity and manganese.
Don’t skip on the milk and cheese just because you have diabetes. Both are nutritionally rich food while being low in carbohydrate content.
Being a person with diabetes doesn’t mean that you have to sacrifice carbohydrates. You have to make smarter choices and do portion control to keep your blood sugar in check and eat the right carbs for diabetes.
Also Read: Turbinado Sugar: Understanding Its Health Impact and Uses
Read More: 4 Best Foods For Diabetics
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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