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Diabetes management with diet plan

Diabetes, if analysed properly is not a disease but a result of our change in lifestyle.

A person suffering from Diabetes can easily control and even reverse this condition, if he promises with himself to follow strict discipline along with knowledge about the things he eats.

You can spend healthy life with diabestes by doing small alerations in your life style as mentioned in description below

Diabetes, BMI, Weight management, Glycemic Index

Rakesh Sharma

26-09-2023 || 10:43

Diabetes, if analysed properly is not a disease but a result of our change in lifestyle.

A person suffering from Diabetes can easily control and even reverse this condition, if he promises with himself to follow strict discipline along with knowledge about the things he eats.

Foods to include in diet:

Green leafy vegetables and fruits

Green leafy vegetables and fruits are rich in antioxidants, essential minerals and vitamins along with lot of protein and fibre. Due to all these properties, there is not sudden jerk of increase in sugar level in our body. Green vegetables can also me made part of your soups.

Whole grains contain more fibre and nutrition than refined grains. Moreover, whole grains don’t give spike of sugar level because of low glycemic index from refined foods.

What is Glycemic Index:

Glycemic Index is the property of food to raise the blood sugar quickly.

Foods with high glycemic Index should be avoided by Diabetic persons.

Glycemic Index (GI) score is as below:

Low GI foods: 55 or less
Medium GI foods: 56 – 69
High GI foods: 70 or above

List of foods with glycemic index:

Foods with Low GI	Foods with Medium / High GI
Non-starchy vegetables e.g Carrots and sweet potato	White Rice, White bread
Whole Grains preparation	Instant meals such as Maggie, Oatmeals
Barley	Popcorns
Lentils	Potatoes
Beans	Cornflakes
Brown Rice	Pumpkin, melon
Fruits
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NOTE: Above mentioned list is minimum but intention is to plan your food according to Glycemic Index ratings to enjoy healthy life

Portion Eating:

We should always plan small portions of food with proper chewing to avoid sudden spike of blood sugar.

Daily Lifestyle Tips for Healthy Living with Diabetes:

Weight Management: We should try to maintain our weight based on BMI calculations.

Example for calculation: If your height is 5 feet 8 inches and weight is 74 Kg, then your BMI is 24.9.

BMI Categories
Underweight	<18.5	Overweight	25–29.9
Normal weight	18.5–24.9	Obesity	BMI of 30 or greater

This table tells you about your weight management. This calculation is easily available on Google.

Being overweight also increases the risk of high cholesterol level and cardiovascular issues

Healthy Eating: Food plays major role in controlling the diabetes. You have to limit yourself to small portions of meals.

Also check the glycemic index of the foods before consumption. However home cooked food is excellent as compared to processed food if possible

Example for selection of food items

Foods to include in daily life	Foods to limit in daily life
Whole grains rich in fibre	Added Sugars (such as table sugars sucrose, glucose, concentrated fruit juice, honey, soda, fruit drinks, candy, cake and jellies)
Foods high in omega-3 fatty acids	Fatty and processed meats
Lean meat of chicken	Sodium (Limit is less than 1,500 mg per day for most adults.)
Fruits	Cholesterol rich foods (Fried foods)
Vegetables (Colored such as spinach, carrots, peaches and berries)	Trans fats (desserts, microwave popcorn, frozen pizza and coffee creamer)
Fat-free dairy products	Saturated fats (Dairy products having more than 2 % fat, Whole milk, Cheese and food items prepared with these ingredients)
Unsalted nuts, seeds, and legumes	Alcohol (Should be avoided if possible)

Physical activity on regular basis
Avoid / Quit smoking
Stress management: Stress is our biggest enemy. We should manage the stress accordingly for healthy life. Deep breathing, Yoga and your hobbies keep you stressfree.
Regular check ups

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