Last updated on January 5, 2022
Content By: Dr. Nikita Toshi BDS, Assistant Manager (Medical Review), Dr. Ritu Budania MBBS, MD (Pharmacology) Head, Medical Affairs & Dt. Ami Shah PG Clinical Nutrition (Cardiac & Diabetes), Registered Dietitian and Diabetic Educator
Last updated on January 5, 2022
Despite what friends and family say, life with diabetes is not necessarily difficult. Diabetes can become a chronic condition only when it is not controlled, following which, it can give rise to a number of other serious ailments. To give you a quick overview, Diabetes is a condition where any of the three possibilities may occur – either the pancreas does not produce sufficient insulin, does not produce it at all or the body may not respond to the insulin produced by the pancreas.
While there is no definite cause around why this condition develops, some factors that make you prone to developing this condition are as follows:
Ultimately, the best way to combat and control diabetes is through healthy eating and practising some form of physical activity. Many studies suggest that proper diabetes diet management prevents the development of certain early organ complications that are bound to arise with diabetes. A healthy low glycemic diet ensures normal blood sugar and blood lipid concentrations, healthy weight, good nutrition during all phases of life including pregnancy and lactation and overall improved health throughout.
Now that we have understood what diabetes is and how it is caused, let’s now look at the dietary aspect of diabetes and the role that diet plays in the metabolism of glucose.
Despite what friends and family say, life with diabetes is not necessarily difficult. Diabetes can become a chronic condition only when it is not controlled, following which, it can give rise to a number of other serious ailments. To give you a quick overview, Diabetes is a condition where any of the three possibilities may occur – either the pancreas does not produce sufficient insulin, does not produce it at all or the body may not respond to the insulin produced by the pancreas.
While there is no definite cause around why this condition develops, some factors that make you prone to developing this condition are as follows:
Ultimately, the best way to combat and control diabetes is through healthy eating and practising some form of physical activity. Many studies suggest that proper diabetes diet management prevents the development of certain early organ complications that are bound to arise with diabetes. A healthy low glycemic diet ensures normal blood sugar and blood lipid concentrations, healthy weight, good nutrition during all phases of life including pregnancy and lactation and overall improved health throughout.
Now that we have understood what diabetes is and how it is caused, let’s now look at the dietary aspect of diabetes and the role that diet plays in the metabolism of glucose.
Written by
BDS, Assistant Manager (Medical Review)
Reviewed by
MBBS, MD (Pharmacology) Head, Medical Affairs
Reviewed by
PG Clinical Nutrition (Cardiac & Diabetes), Registered Dietitian and Diabetic Educator
What does a diabetes diet mean?
When we eat, the pancreas produces insulin that helps in the uptake of glucose from the bloodstream into the cells where it is converted into energy. However, in the case of diabetes, the person does not produce enough insulin, leading to an excessive build-up of glucose in the blood. Furthermore, when we eat foods of high sugar content and empty calories, it is rapidly digested by the body, leaving you hungry in a short period of time and also causing a quick spike in blood sugar levels. When glucose content in the body becomes too high, it results in Hyperglycemia (High blood sugar).
This is where a diabetes food chart comes into place. A diabetes diet is just another term for a healthy diet. It does not, by any means, refer to boring or bland food. A diabetes diet food list includes a balanced diet with foods that are low in glycemic index (i.e.) complex carbs and whole foods that usually take time to digest and absorb into the bloodstream. This ensures a slow and steady rise in blood sugar levels, keeps you fuller for a long time, maintains a healthy weight and ultimately, reduces the chronic effects of diabetes in the long run.
Why is it important to follow a diabetes diet?
Diet is the first thing you will be asked to control when it comes to diabetes. This is because uncontrolled diabetes gives rise to many other serious health complications. The relationship between the conditions is high blood glucose levels. While blood flows to different parts of the body, the high glucose content in it damages the cells and tissues in vital organs. Prolonged hyperglycemia can cause Nephropathy (Kidney damage), Neuropathy (nerve damage), Retinopathy (loss of eyesight), hearing impairment, high blood pressure, high lipid profile and cardiovascular disease. Unstable blood sugar levels (both hyperglycemia and hypoglycemia) can also result in a diabetic coma, which is a life-threatening emergency.
Therefore, following a type 2 diabetes food chart with a low glycemic diet is extremely important for people with diabetes. The best way to form a meal plan for people with diabetes is by consulting your doctor or a dietician. A dietician or a nutritionist will develop a diabetes diet by keeping few factors in mind. These factors include:
Setting Nutritional Goals To Manage Diabetes
Whether you already have the condition or if you are at risk of developing it, setting nutritional goals is a great way to ensure that the condition does not cause short term or long-term complications. A good diet plan can also help you in reducing the dose of your ongoing diabetes medicines or at least reduce the chances of increasing your pill burden further. Some of the most effective tips for weight loss in people with diabetes are as follows:
Monitor your blood sugar levels
Monitor your blood sugar levels and blood pressure levels and also frequently opt for lipid profile tests to reduce the risks of hyperglycemia (high blood sugar), cardiovascular and macrovascular diseases.
Follow a low glycemic diet
Follow a low glycemic diet (foods that take longer to digest and absorb resulting in a low and steady rise in blood sugar levels that give the body time to produce insulin) to reduce the risk of obesity, neuropathy, nephropathy and other complications that arise with diabetes.
Consult a dietician
Consult a dietician who can customize and plan a low GI diabetes diet in India keeping your preferences and lifestyle in mind. Despite what people say, a diabetes diet in India does not have to be boring and bland. There are plenty of Indian foods that are low in sugars but taste delicious.
Practice consistent physical therapy
Practice consistent physical therapy and activity for at least 30 minutes – 4 times a week. A simple walk or a jog can do wonders for your overall health.
A diabetes diet for type 1 diabetes
A diabetes diet for type 1 diabetes (in children) can be incorporated by practising clean eating and offering healthy diabetes food from the very introduction to solid foods. Eating healthy from the start can help children adapt to healthier lifestyles and will make it easy for them to stick to it in adult life.
A type 2 diabetes diet plan
A type 2 diabetes diet plan, includes a healthy, nutritive diet and physical activity in order to reduce the effects of diabetes. This is especially important for people who have not been diagnosed with diabetes but are at risk of developing it or for people who have pre-diabetes.
For women who had gestational diabetes during pregnancy, while their sugar levels may go back to normal after childbirth, it is still important to set these goals in their daily life, as they and their baby are at risk of developing diabetes in the later stages of life.
In order to fully understand what goes into a diabetes diet and why, let’s first unpack the various elements of nutrition.
What are the various elements of nutrition?
Experts suggest that a well-balanced diabetes food chart includes a balance of moderate carbohydrates, protein, low fat and fibre.
Macronutrients vs Micronutrients
The nutrients your body needs to promote growth and development are broken down into two categories – macronutrients and micronutrients. Macronutrients are the nutrients that your body needs in larger amounts, like carbohydrates, proteins and fat. Micronutrients on the other hand are the nutrients your body demands but in smaller amounts like vitamins and minerals.
The following foods provide these elements of nutrition:
Healthy carbohydrates – Oats, quinoa, buckwheat, brown rice, whole grains, legumes, wheat, etc.
Vitamin A – Carrots, sweet potatoes, dairy products, eggs, fortified cereals, fish.
Vitamin B – Animal protein (liver, kidney, chicken, red meat, fish, shellfish, clams, dark leafy vegetables like spinach, kale), milk, cheese and eggs.
Vitamin C – Strawberries, kiwi, oranges, bell peppers, broccoli, papayas, tomatoes, kale, guavas and amla.
Vitamin D – Red meat, fish, fortified cereals, milk and egg yolks.
Vitamin E – Nuts and seeds, oils (vegetable, sunflower, soya, olive, rapeseed), wheatgerm.
Healthy fats – Avocado, nuts, olive oil, flaxseeds, chia seeds, fatty fish, cheese, whole eggs.
It is to be noted that carbohydrates can be both healthy and unhealthy and it is vital for people with diabetes to stay away from refined carbs and sugar in order to keep blood sugar levels within the normal range.
What is calorie counting in diabetes?
Calorie counting is a method used by fitness enthusiasts or by people who simply want to lose weight. In diabetes, since weight gain and an unhealthy diet plays an important risk factor, many diabetic patients practice calorie counting by following a diabetes diet chart for Indians, to get an overview of what they consume all day and how much their meals affect their blood glucose levels.
But before we look into what calorie counting is, let’s look at what a calorie is.
What is a calorie?
A calorie is a unit that measures how much energy a person gets from consuming a particular food item. Once you consume food, your metabolism gets to work and converts the food eaten into energy. Generally, we need calories to gain energy to do our daily work and activities. But when we consume more calories than required by our bodies, it turns into excess body fat. While all types of foods have calories in them, we have to differentiate the good calories from the bad calories in order to eat clean and maintain a healthy weight.
Good calories come from lean protein, complex carbs and healthy fats that are usually found in fresh fruits and vegetables, whole foods and diabetes food supplements. These foods take time to digest, thus raising blood sugar levels at a slow pace and giving the body ample time to produce insulin.
Bad calories come from foods that don’t provide any nutritional value to your body. These are usually from refined sugars and carbohydrates, processed food and artificial flavouring. Bad calories contribute to a quick rise in blood sugar levels which can be unsafe for people with diabetes.
How to count calories in food?
If you’re wondering how to count calories in food, it is usually better to consult your doctor or dietician who will give you the right guidance towards calorie counting, because every person is different from the other and has a different lifestyle and personal preferences. However, in general, the approximate way to calculate is 16 calories per pound of body weight.
Glycemic Index and Glycemic Load play a vital role in calorie counting. Glycemic index is a measuring tool that suggests how much a particular food can increase your blood sugar levels. Glycemic Load suggests the amount of calories you will be consuming especially from carbohydrates, in a serving or portion of that particular food. Here are some tips to count your calories and redefine your diabetes diet management:
Invest in a diet plate – A diet plate is a plate that has different sections for different food items. This will not only help you visualize your portion but will also encourage you to add a variety of foods to give you a full balanced meal.
Weigh your food – Many people make the mistake of using a measuring cup instead of weighing their food and end up eating more than they wanted to. For example, one cup of small shaped shell pasta is going to weigh more than one cup of largely shaped penne pasta. But if you use measuring cups, you don’t see this and you end up consuming more calories with the former cup.
Count everything – Make sure to include even the smallest food item that you consume. Most people ignore the extras and are concerned about weight gain. Include snacks, dips, the milk in your coffee and even chewing gums as they can increase weight if not consumed in moderation.
Log your meals – Make it a habit to log your meals (preferably before you eat). This will help you stay mindful in not taking more servings. You will also log everything on your plate and are less likely to forget about certain food.
What is a healthy calorie count for a diabetic food plan?
A calorie diet plan depends from person to person. Generally, experts suggest a 1200 – 1500 calorie diet per day to keep blood glucose levels and weight within the normal range but this may vary keeping age, sex, current body weight, metabolism and physical activity in mind.
On average, diabetic people are told to get about half of their calories from complex carbs. This means that if you eat around 1500 calories in a day, 600 – 750 calories can come from carbs. For a ratio of 4 cal/g, a person on a 1500 calorie diet plan should consume around 150 g of carbohydrates in a day.
Here are some examples of complex carbs for your diet meal:
What are negative calorie foods? How to balance them?
Foods are generally categorized into two types – Empty calorie foods and negative calorie foods. Empty calorie foods are foods that generate high amounts of calories but don’t contribute to nutrition in diabetes (eg. refined carbs, sugars and processed food). Negative calorie foods are foods with high water content, that are not only low in calories but also use up or burn calories since they are complex carbs and take time to process and digest into the bloodstream. So theoretically, you lose weight by eating negative calorie foods.
However, there is no proper scientific evidence that negative calorie foods require more energy to eat, process and digest. It is merely a notion to encourage people to focus on nutrition in diabetes, avoid empty calories and consume foods that will keep them fuller for longer. Negative calorie foods are similar to low glycemic foods and one way or the other, these foods reduce the risk of diabetes and weight gain.
Some examples of negative calorie foods in the diabetes food diet list are:
Berries
Celery
Grapefruit
Tomatoes
Carrots
Cucumbers
Zucchini
Broccoli
Lettuce
Apples
Cabbage
Lemon
While both calorie counting and a healthy diet are vital for people with diabetes, there is a very thin line between the two. When it comes to following a diabetes diet for weight loss and keeping your blood sugar levels under control, experts suggest paying attention to the quality of the food rather than calorie counting. This is because many calories are not equal and different calories can have different effects on the body. Moreover, you can still meet your daily calorie count in a day without including whole foods, fruits and vegetables. Therefore, focus on a healthy low glycemic diet plan along with some form of physical activity to maintain a healthy weight and keep your blood glucose levels in control.
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What are carbohydrates?
Carbohydrates provide energy to the body and are vital in a food chart for diabetes. It is a type of macronutrient that is required to keep the body healthy and active. Typically, fibre, starches and sugars are termed carbohydrates. Healthy or “good” carbs are fibres and starches while bad carbs are refined sugars and refined carbs that cause sudden spikes in blood sugar levels and are also less in nutrients.
Good carbs like whole foods, whole grains, legumes, fruits and vegetables, cause a slow and gradual rise in blood glucose (BG) levels, giving the body ample time to produce insulin to digest the foods while also keeping you full for long.
Bad carbs like white rice, white bread, starchy vegetables, pasta, cereal, sweetened yoghurt and packaged juices cause a quick spike in BG levels, digest quicker and also trigger hunger within a short period of time.
Role of Carbohydrates in Diabetes
Carbohydrates in food fuel your kidney, heart, nervous system and brain and provide energy to your body to do daily work and activities. Fibre as a carbohydrate helps in digestion and keeping cholesterol levels in control. It also keeps you full for longer, eliminating the need to snack on empty calories.
Carbohydrates perform six important functions in the body:
Provides energy and stores energy
Regulates blood glucose levels
Breaks down fatty acids
Builds macromolecules
Spares the use of fat and protein for energy and other uses
Provides dietary fibre
It is important to monitor the amount of carbs you consume as taking high amounts of carbohydrates can increase blood sugar levels. Similarly, not consuming enough carbs can also lead to low blood sugar levels.
What are carbohydrates counting?
Carbohydrates counting or carb counting is a method used to count the number of grams of carbohydrate in a meal and match that to your insulin dose. People with type 1 diabetes most likely take mealtime insulin, which involves counting each carbohydrate gram you eat and then taking mealtime insulin dose based on that count. You are expected to use the insulin-to-carb ratio to measure the amount of insulin you must take to keep your blood sugar levels under control after the meal. This advanced form of carb counting is especially suggested for people with diabetes on intensive insulin therapy.
Type 2 diabetic patients who don’t take mealtime insulin may not require the detailed carb counting to manage their blood sugar levels, however, some choose to follow it. Some people adopt a simpler version of carb counting based on “carbohydrate choices”, where one “choice” contains about 15 grams of carb. Some others follow the Diabetes Plate Method to eat an appropriate amount of carbohydrates at each meal by restricting whole grains, starchy vegetables, fruits or dairy to a quarter of the plate.
It is recommended to consult your doctor before you adopt any kind of carb counting, as it is primarily based on the glucose levels in your blood.
Ideas for a simple low carb diet plan:
A good low carb diet plan includes:
Lean meats – Beef, veal, chicken, turkey, lamb
Seafood – Salmon, shellfish, sardines, shrimps, tuna, cod and lobster
Vegetables – Broccoli, cauliflower, cabbage, onions, tomatoes, brussel sprouts, kale, eggplants, mushrooms, beans, darky leafy vegetables, spinach, kale, etc.
Fruits – Strawberries, blueberries, avocado, grapefruit, apricot, kiwi, raspberries, oranges.
Dairy products – Milk, yoghurt, greek yoghurt, cheese, heavy cream
Eggs
Nuts and nut butter (peanut butter, almond butter)
Seeds
Oils
Herbs and spices
What should be my daily carb intake if I'm diabetic?
As we already know, one size fits all is not true. In the same vein, a single carb intake doesn’t fit everyone who is suffering from diabetes. All bodies are different and so the calorie intake for each individual suffering from diabetes should be different as well.
On average, people with diabetes should aim for a low carb diet and get half of their desired calories from carbs in their daily diet. So for example, if your normal intake of calories is 1800 per day, about 800 – 900 calories should come from carbohydrates. At 4 calories per gram, that makes it 200 – 225 carb grams a day. But then again, as the calorie intake of different people is different, you should visit a doctor first before planning your diet.
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What are proteins?
Proteins are foods with a low to no glycemic index that is high in nutrition and low in carbs as well. It is essential for building muscle mass, repairing cells and tissues and helps in promoting healthy skin, hair and bones. Proteins are a type of macronutrient that consists of large biomolecules and macromolecules, comprising one or more chains of amino acids, which are organic compounds formed from carbon, oxygen, hydrogen, nitrogen or sulfur.
Essentially proteins are commonly found in animal meat, eggs and poultry but it is also found in legumes, cheese and nuts in high volumes.
Protein for diabetes: What should be my daily protein intake?
Protein is considered a must in a diabetes food chart since it has minimal to no effect on blood sugar levels. While protein also needs some insulin for metabolism, large amounts of protein contribute to glucose production and thus requires only a small amount of insulin. This increases blood sugar levels very slowly, helps in controlling diabetes and also improves metabolic control.
Ideally, people with diabetes need around the same amount of protein as people without diabetes. This is typically 15 – 20% of their everyday calorie intake.
What foods are protein-rich?
Animal products are usually the richest source of protein. However, there are many meat alternatives, whole grains and legumes that are also great for a high protein low carb diet. The best protein for diabetes type 2 are as follows:
Lean meat – Chicken Breast and White Fish
Dairy products – Milk, greek yoghurt, cottage cheese
Poultry – Chicken, emu, duck, goose, quail and turkey
Eggs
Nuts
Legumes – Chickpeas, kidney beans, lentils, tofu and all dals
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What are fats?
Fats or fatty acids are a type of nutrient that is considered a fuel source stored by the body. Fatty acids like linolenic and linoleic are essential fats that come from the food we eat and are not naturally made by the body. These fatty acids are essential for brain development, blood clotting and controlling inflammation in the body. Fats also give your body energy to be able to function smoothly. The body needs some amount of fat for better absorption of vitamins and minerals and also helps keep the body warm. However, while fats are essentially important for the development of the body, consuming too much fat can be harmful to the body.
We have always heard fat to be unhealthy and greasy but the truth is, there are a number of healthy fats. Choosing healthy fats from vegetable or plant sources, rather than animal sources, will largely reduce the effects and risks of diabetes and also lower your risks of stroke and cardiovascular diseases.
Types of fats
1) Unsaturated fats – Healthy fats or good fats are unsaturated fats that mostly come from vegetables, seeds or nuts. Consuming unsaturated fats instead of saturated fats can help reduce bad cholesterol levels (LDL). The simpler way to identify unsaturated fats is by the state of matter. Good fats are usually in a liquid state at room temperature. There are two types of good unsaturated fats:
Monounsaturated fats – derived from the word “mono” signifies that it has only one carbon-to-carbon double bond. There are many types of monounsaturated fatty acids (MUFA) but the most common type is Oleic acid, which comprises around 90% of our diet. Other MUFAs include vaccenic acid and palmitoleic acid. Monounsaturated fats have proven to aid in weight loss and inflammation, reduce risks of heart disease and cancer and also improves insulin sensitivity in diabetic people.
Monounsaturated fat-rich foods include olive oil, olives, canola oil, peanut oil, avocados, nuts and seeds.
Polyunsaturated fats – They are another type of good fat that includes omega-3 and omega-6 fatty acids. Since omega-3 and omega-6 fatty acids cannot be produced naturally by the body, these fats are essential fats for the human body, without which, the body may not be able to function properly. Omega-3 fatty acids help reduce and even treat cardiovascular diseases and strokes. Omega-6 increases good cholesterol (HDL) and lowers bad cholesterol (LDL) in the body.
Polyunsaturated fat-rich food, include sunflower oil, safflower oil, corn oil, soybean oil, walnuts, flaxseed and fish like tuna, mackerel, salmon, herring and trout.
2) Saturated fats – These fats are healthy when consumed in moderation. This is because saturated fats tend to increase bad cholesterol levels, increasing the risk of heart disease. Many studies and experts suggest limiting saturated fats to below 7% of the daily calorie intake.
Foods rich in saturated fat are:
3) Trans fats – Trans fats are the worst type of dietary fat which plays an active role in increasing bad cholesterol and even lowers good cholesterol in the body. This causes thinning of the arteries which lead to blockage and heart attacks. A large amount of a trans fat diet can significantly increase your chances diabetes and heart disease. Trans fats are made when unsaturated liquid oils are processed into solid fats, like margarine or shortening. This chemical process is called hydrogenation and can turn good fats into bad, trans fats.
Trans fats are mostly unhealthy foods like baked goods (cakes, pastries, cookies, doughnuts and pies), instant foods (noodles, pasta, microwave popcorn), foods with preservatives, frozen pizza, fried foods, potato chips, etc.
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Fibre is a star nutrient that benefits people with diabetes and heart patients the most. It is a form of carbohydrates that is absolutely essential for the healthy functioning of the digestive system. Fibres in foods are what keeps you fuller for long, eliminating the need to constantly eat or snack and also significantly improve blood glucose levels and cholesterol levels.
There are three types of fibres:
Soluble fibres – Soluble fibres are those foods that slow down the digestion process which in turn helps you stay full for long. This helps in stabilizing blood sugar levels and also promotes a healthy weight. High fibrous foods can also lower bad cholesterol levels.
Foods with soluble fibres – Oats, barley, fruits, non-starchy vegetables, legumes, etc.
Insoluble fibres – Foods with insoluble fibres absorb water in order to soften bowels and promote a healthy gut and healthy bowel movements.
Foods with insoluble fibres – Nuts, seeds, the skin of fruits and vegetables, whole grains and cereals.
Resistant starch – These fibres help in producing good bacteria in the large intestines and helps stabilize gut health. Foods with resistant starch – Underripe bananas, Al dente pasta (undercooked pasta), potatoes and rice.
Role of Fibre in diabetes management
Soluble fibres have proven to manage diabetes in many wondrous ways. Soluble fibre helps in the absorption of sugars in the blood, lowering high blood sugar levels, particularly in people with type 2 diabetes. Furthermore, it also aids by increasing insulin sensitivity and lowers cholesterol levels. The Indian Dietetic Association recommends the consumption of 30 grams of fibre per day along with a low sugar diet to help prevent diabetes in the long run.
Foods rich in fibre to plan a diabetic diet
When planning a diabetes food chart, be sure to include the following high fibre foods:
Whole grains
Nuts and dried fruits
Legumes and beans
Avocado
Brown rice
Berries
Broccoli
Popcorn (not microwave popcorn)
Lentils
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Vitamins and minerals are substances that are derived from plants, animals and elements, which aid our bodies in development. These are needed for normal cell growth, functioning and keeping vital organs healthy.
Vitamins are organic while minerals are inorganic. This means that vitamins are naturally produced in plants and animals and minerals are formed in the earth i.e., in the soil or water and are then absorbed by plants and animals.
The human body can synthesize some vitamins. For instance, Vitamin K is synthesized by bacteria in the intestines, while Vitamin D is produced naturally when sunlight falls upon the skin. However, Vitamins A, B (Thiamine (B1), Riboflavin (B2), Niacin (B3), Adenine (B4), Pantothenic acid, Folate/Folic acid, Biotin, Vitamin B6 and Vitamin B12), Vitamin C, E and choline, are found in food items or diabetes food supplements and need to be included in our diets.
Similarly, minerals are also important for heart, brain, muscle and bone health. Some minerals also keep your hormones balanced. There are two types of minerals – Macrominerals and Trace minerals. Macrominerals are usually required in large quantities while trace minerals are only required in smaller quantities. Some examples of macrominerals are calcium, sodium, magnesium, phosphorus, sulfur chloride and potassium. Trace minerals include iron, copper, manganese, iodine, cobalt, zinc, selenium and fluoride.
Vitamin C & Diabetes
Recent studies show that people who consumed 1000 mg of vitamin C in diabetes showed a significant 36% drop in blood glucose levels after meals when compared to those who did not take the vitamin. The Deakin University Research centre also revealed that people who consumed Vitamin C showed normal blood sugar levels for almost three hours a day.
Role of Vitamin C in diabetes diet in India – Free radicals are formed when blood sugar levels are constantly high, damaging cells and tissues cells and tissues of the body. Antioxidants in vitamin C in diabetes act as a protective shield to your cells by giving a molecule a free electron and breaking the free radical chain reaction. Although there are plenty of enzymes that can destabilize free radicals, vitamin C is one of the principal antioxidants that can stop the chain reaction of free radicals.
Foods that are rich in Vitamin C – Kakadu plums, guavas, yellow capsicums, kiwi, oranges, lemons, broccoli, brussel sprouts, papayas, strawberries, kale, parsley, Indian gooseberries or amla.
Vitamin D and Diabetes
An increasing number of studies are now stating that there might be a connection between Vitamin D and Diabetes. A number of newly diagnosed diabetic patients were seen to have a vitamin D deficiency.
Role of Vitamin D in the diabetic diet – In type 2 diabetes, the pancreas is unable to produce enough insulin or the body does not respond to the insulin produced (insulin resistance). It is observed that certain receptors of the pancreas function smoothly when there is sufficient Vitamin D in the body. With a vitamin D deficiency, the pancreas struggles to produce the required insulin leading to the development of diabetes.
Foods that are rich in Vitamin D – Mushrooms, salmon, cod liver oil, swiss cheese, egg yolk, tuna, fortified orange juice, fortified cow’s milk and oatmeal. It is also advised to practice physical activities in the sun since the body can naturally produce vitamin D when the skin is exposed to the sun.
Vitamin B12 & Diabetes
Having a vitamin B12 deficiency does not increase the risk of developing diabetes but having diabetes may increase your chances of getting a B12 deficiency. This is mainly due to the side effects of diabetes medications. Vitamin B12 is an important supplement that is vital for healthy blood cells and a healthy functioning nervous system. A lack of this vitamin can lead to fatigue, tiredness, weakness and in some serious cases, anaemia.
Role of Vitamin B12 in diabetes diet in India – Metformin is a common type 2 diabetes medication that plays a role in reducing sugar levels that are released by the liver into the blood. It also plays a role in making the body respond to the insulin produced. However, metformin is seen to interfere with Vitamin B12 absorption, causing a deficiency in the vitamin. Experts suggest that diabetic patients who take metformin must test their Vitamin B12 levels. Moreover, including vitamin B12 in a diabetes diet in India is also seen to improve homocysteine levels, which is commonly high in people with diabetes. High homocysteine levels can damage the lining of the arteries, making it a risk factor for heart disease.
Foods that are rich in Vitamin B12 – Beef, salmon, oyster, veal, lamb, clams, eggs, dairy foods, tuna, fortified cereal, chicken and animal liver. Since vitamin B12 is mostly found in animals, vegetarians are most likely to get a vitamin B12 deficiency. If you are a vegetarian, plan a diabetes diet for vegetarians and/or include Vitamin B12 supplements in your diet. Other vegetarian foods that are rich in Vitamin B12 are non-dairy milk (almond, soy), rice, nutritional yeast and cereal bars.
Calcium for Diabetes
Diabetes increases the risk of developing osteoporosis. Adding calcium supplements to your diet along with Vitamin D has been observed to be beneficial in regulating glucose levels. According to a study, consistent supplements of vitamin D and calcium for six months has proven to boost insulin sensitivity in those who have pre-diabetes.
How calcium helps control diabetes – Calcium for diabetes plays an important role in stimulating insulin release into the blood. While blood sugar levels rise, beta cells (cells that produce insulin) start a chain of molecular reactions that open the calcium channels, allowing more calcium into the beta cells and thus stimulating more insulin into the blood. Calcium and Vitamin D intake together are seen to stop the progress of diabetes and are proven to keep bones strong as you age.
Foods that are rich in Calcium – Yoghurt, lentils, tofu, figs, milk, cheese, chia seeds, fortified milk, salmon, beans, almonds, fish with bones, kale and turnips.
Chromium and Diabetes
Chromium for diabetes is a vital nutrient that improves blood glucose levels, decreases cholesterol, lowers fasting glucose levels while increasing HDL levels. A number of studies have suggested that chromium supplements may increase glucose tolerance in people with diabetes and have a positive impact on people with pre-diabetes and women with gestational diabetes.
Salt intake & Diabetes
While salt does not affect blood glucose levels, adding too much salt to your food can affect your blood pressure levels.
Importance of salt levels in a diabetes diet in India – Moderate amount of sodium is required to control and maintain blood volume and blood pressure. Gradually reducing sodium levels may not show effects but a sudden drop in sodium may cause confusion, seizures and even coma. However, consuming too much salt will result in fluid retention which is unhealthy and even dangerous for people with diabetes.
Micronutrients & diabetes
Micronutrients are essential elements and nutrients that are required for the normal and healthy functioning of the human body. They are critically important for innumerable functions of the body and are mostly found in food that we consume. There are 4 types of micronutrients for diabetes – water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.
How do they help manage diabetes? Many micronutrients are potent antioxidants. This means that they form a protective shield around cells and prevent the further spread of diabetes by giving up electrons to free radicals. Micronutrients include vitamins E and C, some B vitamins, carotenoids, selenium, folate, cyanocobalamin and pyridoxine. Lack of these minerals and vitamins can cause other serious ailments in people with diabetes.
Food rich in micronutrients:
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A portion refers to the amount of food you take in one serving of a meal. In diabetes, food portioning forms an important part of a diabetes food chart and meal planning. By doing so, you will be able to determine what you need to eat, when to eat it and how much food you need, in order to keep your blood sugar levels within normal range.
Experts suggest that people who have diabetes are usually put on a 1200 – 1500 calorie diet to promote weight loss and to maintain a good weight. Many doctors also suggest eating 4 – 6 small meals in a day rather than three big meals. This manages the blood sugar levels better and reduces the risk of it going too high after a big meal. Additionally, eating 4 – 6 smaller meals will also keep them from getting too hungry between meals.
Portioning techniques in diabetes
Some of the best practices to incorporate portioning in your meal plans are as follows:
Counting carbs – Counting carbs and logging meals go a long way in understanding how much food you have consumed in a day. Carb counting is a meal planning approach that is specifically used for those with type 1 diabetes. However, ensuring that your diet has a moderate amount of slow metabolizing carbohydrates can help in controlling spikes in blood sugar. Make sure to also calculate the glycemic index and glycemic load of your servings. You can refer to the glycemic index food chart to find out the glycemic indexes of various foods.
The Diet Plate – Investing in a diet plate that has different sections for each food is a great portioning technique. This way you will not be able to take more servings than required.
Weighing food – Weighing food is always better than using measuring tools. For example, one cup of small shaped pasta would weigh more than one cup of largely shaped pasta. If you use the measuring method, you will be unintentionally eating more than you originally expected. Weighing your food will ensure you get no more than what your diet plan allows you to eat.
Mindful Eating
In our busy day to day life, we often do not pay attention when we are eating. We may not be aware but mindful eating is extremely important. But what is mindful eating? It is an approach of an individual towards food that focuses on sensual awareness of the food. It is concentrating on the food alone and not eating in between checking social media or replying to your emails or watching TV. Mindful eating involves slowly chewing, eating small portions. Each morsel should be small so that you are not ravenously gulping down food and most importantly, make sure you are appreciating what you are eating.
Importance of Eating Your Meals on Time
While we always say that a healthy diet and exercise for diabetes are the most important parameters to lose weight, it might not always be enough. Eating your meals at proper intervals is also necessary to lose weight and thus keep your diabetes in check. Your body requires food at proper intervals and so your meal timings are more important than you think. In this rat race, you can eat well within your hectic schedule.
Let’s look at three reasons why proper meal timings should be followed along with a proper diet:
Regulates body cycle
Boosts metabolism
Detoxifies the body
So when is the ideal time to have your three main meals of the day? Let’s break it down for you:
Breakfast – You should ideally have your breakfast within 30 minutes of waking up. Try having your breakfast around 7 am.
Lunch – The ideal time for lunch is between 12:30 – 1 in the afternoon. Try and keep at least a 4-hour gap between breakfast and lunch.
Dinner – Having dinner early is a must for a healthy lifestyle. Try eating at 7 pm and don’t eat anything after that. Also, remember to go to sleep at least 3 hours after you have had your dinner.
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One of the most evident symptoms of diabetes is excessive urination. And excessive urination can directly lead to dehydration. Simply put, high blood sugar levels also puts you at risk of dehydration. This is because the body tries to get rid of excess glucose through urine. But when the water intake is limited, the extra glucose does not leave the body, thus leading to higher blood glucose levels and severe dehydration.
How much water should a diabetic drink daily?
Diabetes or not, experts suggest that an average person must drink 8 – 10 glasses of water per day as the benefits of drinking water are plenty. Water cleanses the body from toxins and also makes up for lost moisture through tears, saliva, urine and sweat. So hydration is extremely important.
Soft drinks and diabetes
While we understand that water can become boring after a while, it is highly important to refrain from drinking soft drinks and other carbonated drinks. Some of the highest sources of sugars are soft drinks, carbonated drinks and packaged fruit juices. If you want a bit of a taste in your water you can try detox waters which are not only refreshing but high in vitamins and minerals!
Detox waters for people with diabetes
Cinnamon water
Curry leaves infused water
Fenugreek water
Ginger water
Cucumber, mint and lemon water
Fruit-infused water
Simply let the ingredients infuse in water for around 2 hours and sip on these detox waters all day. They help in stabilizing blood glucose levels and keep you hydrated too.
Alcohol and Diabetes: Drinking responsibly while being diabetic
We know the difficult question here – Is alcohol bad for diabetes? The simple answer is yes. People with diabetes must be particularly cautious when consuming alcohol. While some studies say that one drink per day is okay, this varies from person to person depending on the seriousness of their case. Moderate amounts of alcohol may cause blood glucose levels to rise but excessive amounts of alcohol can cause BG levels to dangerously drop.
Furthermore, alcohol and type 2 diabetes medication together can be unsafe at times since alcohol can have a negative effect when it comes in contact with certain diabetes medications. Combining blood sugar lowering medications with alcohol can cause an insulin shock, which is a medical emergency.
It should also be noted that alcohol consumption directly affects the liver, causing a hindrance in its job of regulating blood sugar.
What alcohol can diabetes drink?
The safest type of alcohol for diabetes would be alcohol with low sugar or low carbs. These include light beers, wines, low sugar cocktails and distilled spirits. However, it is not at all advisable to consume alcohol if you are a person with diabetes.
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Superfoods are foods that have exceptional nutrition density. They have vitamins, minerals, fibres and healthy fats all in one and also help in weight management. Some of the best high nutrition and low glycemic index diabetes superfoods to include in your diabetes food chart are:
Quinoa
Chia Seeds
Flax Seeds
Aloe Vera
Sunflower Seeds
Cumin Seeds (Jeera)
Wheat Grass
Garlic
80% of diabetes diet management comprises a well-balanced, low glycemic diet. Diet plays a very crucial role in helping people with diabetes combat the condition and lowers the risk of other serious health complications that arise with diabetes. If you or your loved one has developed the condition or is at risk of developing the condition, be sure to include the above diabetes food chart and superfoods in your diet. Despite what people say, a diabetes diet does not have to be bland or boring. With the right amount of support and determination, a person with diabetes can go on to live a normal, healthy life.
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What foods can people with diabetes eat freely?
People with diabetes can eat whole foods, fruits with a low glycemic index and non-starchy vegetables by all means. They can also snack on nuts, seeds, makhana and jawar puffs. There are a number of websites with delicious recipes made from healthy foods that can be eaten freely by people with diabetes.
What is on diabetes eat list?
A diabetic has endless amounts of food options. The key is checking for whole foods, whole grains, fruits and vegetables. Legumes, lean meat, seafood, nuts and seeds can also be consumed without a problem. The only foods they have to refrain from are refined sugars and carbs and high glycemic foods.
What fruits to eat for diabetes? Is fruit good for diabetes?
A person with diabetes can eat most of the fruits, even pineapples, melons and bananas and mangoes but in strictly restricted amounts. Fruits are high in fibre so it is a great addition for a diabetes food chart but it also has naturally high sugar content. Eating fruit with diabetes should be in moderation as too many fruits can raise blood glucose levels. The best fruits for people with diabetes are apple, pear, guava, pomegranates and oranges as they have a low GI. Nevertheless, since fruit allowances differ based on sugar variability, it is always better to check with your dietitian before eating any fruit.
Can a person with diabetes have rice?
Rice is a high GI, rich carbohydrate food. Although rice was generally recommended to be avoided in your meal plan, rice in moderation is still fine. People with prediabetes should monitor their rice intake and can even opt for safer options like brown rice, basmati rice and wild rice. Some of the common prediabetes symptoms include excessive thirst and hunger, fatigue, frequent urination and blurred vision.
It is vital for people with diabetes to be mindful of the quantity of rice they are eating and how it is eaten. Dietitians recommend eating a small quantity of rice with a lot of dal and protein to prevent sugar spikes. Rice should also not be supplemented with other heavy carbohydrate like rotis, potatoes or fried foods. Alternatives to rice include quinoa, barley, oats, millets, etc. Consult your dietitian on the quantity of rice you can eat if you have high sugar variability.
What food to avoid in diabetes?
You will need to avoid high glycemic foods and empty calories like refined carbs and sugar, fast foods, fruits that are too ripe and processed food. In short, you will have to avoid unhealthy food. Most of the healthy food choices are low glycemic foods and are safe to eat for people with diabetes.
Can I eat carbohydrates if I’m diabetic?
You can eat complex carbs if you have diabetes. Complex carbs include whole wheat, legumes, whole grains, non-starchy vegetables, fruits with a low glycemic index, nuts and seeds.
Should I cut sugar if I have diabetes?
Diabetics should refrain from consuming any refined sugars. This is found in all store-bought as well as homemade sweets, pastries, cakes, cookies and biscuits. Some packaged foods like breakfast cereals and instant foods also have hidden sugars.
How much salt should I include in my food?
Salt does not increase blood sugar levels but consuming too much salt can increase blood pressure levels and result in fluid retention which can be unsafe for diabetics. Ideally, aim to consume no more than 5 gm of salt per day.
How much water should a diabetic drink daily?
According to the Institute of Medicine, women with diabetes should aim for 9 glasses of water per day and men should aim for 12 glasses of water per day. Water helps reduce high blood sugar levels by getting rid of excess glucose through urine. People with diabetes are also prone to dehydration so it is extremely important to drink a lot of water and stay hydrated.
What does an Ideal Diabetes Meal Plan look like?
An ideal meal plan for a diabetic includes logging meals, counting carbs and calories, including whole foods, fruits and vegetables and also consuming frequent smaller meals instead of three large meals. It also helps to research low glycemic foods to add to your meal planning so you’re not left with the same type of food each day. Planning your meals may also help in adding varieties. For example, if you have breakfast with oats and fruit on one day, you can try replacing oats with chilla or upma the next day to bring in some variety to your diet.
How important it is for one to follow food protocol when sugars are detected?
Once you have been diagnosed with diabetes, it is very important to create a diet and include physical activity in your routine. Uncontrolled diabetes leads to a number of other serious ailments like nephropathy (kidney damage), neuropathy (nerve damage), retinopathy (loss of eyesight), hearing impairment, cardiovascular disease and uncontrolled blood lipid profile. Diet and food protocols play an active role in regulating blood sugar levels.
Does taking alcohol affect sugar levels?
Yes, alcohol consumption directly affects sugar levels. It may cause BG levels to rise or dangerously drop and can lead to diabetic coma. Some doctors say occasional drinking is fine but this depends on person to person and the seriousness of their case.
What is the ideal time to eat fruit when diabetes is detected?
The ideal time to eat fruits is between two meals at an interval of 2 hours to prevent unwanted spikes in blood sugar. Try to avoid eating fruit immediately after your meals and also at bedtime. It’s best to also choose your fruits wisely ensuring they are of a low glycemic index at all times.
Can a diabetic have potatoes?
Potatoes are considered starchy vegetables, with high carbohydrate content. This can increase a diabetic’s blood sugar levels. However, since potatoes are also rich in vitamins, minerals and fibre, potatoes should be eaten along with a lot of vegetables. It’s best to avoid eating only potato sabzi.
Can a diabetic have mangoes?
Mangoes are sugar-rich, which causes a concern for people with diabetes trying to control their sugar levels. Try not to eat more than 4 slices of mango at one go and also avoid eating mangoes with meals. Mango juice is rich in sugar and should be avoided at all costs for those with diabetes.
Which cooking medium is good for people with diabetes?
There is no one cooking medium as all oils are acceptable if you consume them in moderation. If you are a diabetic, ideally you must limit your consumption to 500 ml/month/person whichever cooking medium you choose – oil, butter, ghee, sesame oil, vegetable oil or coconut oil, which is translated to 3 teaspoons or 15 ml per day.
What is the allowed quantity of oil/ghee for average daily consumption?
If you are diabetic, you must limit your consumption to 500 ml of oil/ghee per month which is roughly translated to 3 teaspoons or 15 ml of oil/ghee per day. Anything more than that on a daily basis can put you at risk of developing further health complications in the long run.
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