Overview
Patients suffering from diabetes know very well that besides all other necessary things, diet is one of the key factors that influence the glucose level in blood. A diet program that has been prepared by taking into consideration certain scientific dos and dont’s really helps in keeping diabetes conditions within the limit. Here are some dos and dont’s of diabetes diet for you:
Do’s of diabetic diet
Certain things in diet are very beneficial in helping you to keep your body weight under control and glucose level in blood within limits too. Follow these in a regimented way.
1. Moderate quantity of mono-saturated fats in daily platter is advised for diabetes patients. So, you can replace olive oil in your diet with that of butter and avocados in place of mayonnaise. Consume a small serving of nuts too.
2. Dietary fibers in food is important for you as it keeps blood pressure under control and nourishes the body with lots of nutrients. This makes the body apt for fighting out the chances of increased blood sugar.
3. Have fishes at least twice a week as your body needs Omega 3 fatty acid to keep blood sugar level within bounds and curb the chances of heart attack.
4. Consume low calorie yogurt and canned fruits. Check further and find the quantity of artificial sweetner contained in these products, which can be sugar, honey, fructose, corn syrup, etc. Choose the ones that have lower content of sweetener.
5. Have a planned breakfast that must comprise of cereals where one serving offers 15 grams of carbohydrate only. Consume two servings of such cereal as your wholesome breakfast.
6. Be aware of sugar based products in your breakfast meal and if traced, avoid it altogether.
7. Always include dietary fibers in the form of vegetables, fruits, whole grains, etc. that must constitute of at least 3 grams per serving.
Dont’s of diabetic diet
If you are serious about diabetic diet that is supposed to benefit you and improve your health conditions considerably, then you must be aware of certain food that should be totally kept away from your daily diet.
1. Stay away from saturated food as much as possible. This fat is found in deep fried food and crispy snack items, like Chicken lollipops, french fries, potato chips, etc. Animal products are also rich sources of saturated fat, so exclude cheese, whole milk, ice cream, red meat, eggs, etc. from your diet.
2. Regular consumption of food rich in sugar or fructose is poison for you. So be careful to avoid food like pastries, candies, cookies, cakes, etc. on a regular basis. Be cautious to curtail off soda, carbonated drinks, soft drinks and sweetened beverages too from your diet as they too are rich in sugar.
3. Do not eat refined food as they lack nutritional value and dietary fiber content as compared to their crude forms. So, avoid white flour bread, white rice, refined sugar and switch over to brown bread, brown rice, etc.
4. When your start your day, avoid sugar in your regular caffeinated drinks. A great idea will be to substitute your every day cup of tea with that of green tea. Green tea helps in driving away obesity, which is one of the key factors behind high level of blood sugar.
5. Never go for energy drinks and mocktails when your are thirsty. Instead, consume generous quantities of water throughout the day. Water should henceforth be your beverage of choice. If you find water distasteful, add a dash of lemon or flavored water. But never go for sweetened water or those containing calories.
6. Avoid consumption of alcohol as much as possible. Alcohol contains higher concentration of sugar which leads to the increase of blood sugar at a much higher rate than other sweetened food or those rich in calories.
FAQs
1. How can I understand if I am eating right?
Ans: Make a food record for yourself and jot down everything you drink and eat throughout the day. This chart will be extremely helpful for you in keeping a track on what you eat and what are its nutritional values. Following such a practice will be helpful for you to consult your doctor and have a revision of your food intake too, in case you need it.
2. Is there any relationship of hypertension with high blood sugar?
Ans: Yes, increased level of blood pressure always spurs the glucose content in blood. So, stay away from additional salts in diet, fried food, crispy, salted snacks that increase blood pressure.
3. Why is brown rice and whole wheat brown bread better for diabetic patients than white rice and white bread?
Ans: Brown rice and whole wheat brown bread are rich in dietary fibers and proteins which are necessary for diabetic patients. But the refined foods like white rice and white breads contain fewer nutrients in comparison.
