Keep diabetes at bay

Having diabetes doesn’t mean you have to start eating special foods, or follow a complicated diet plan. For most, a diabetes diet simply translates into eating a variety of low calorie, nutrient-dense foods in moderate amounts, and adhering to regular mealtimes.

However, it may take diabetics some planning to fit their favourite foods into their meal plan, and still manage their blood glucose, blood pressure and cholesterol levels. For instance, Glucose is a sugar released from carbohydrates, so, if we want to control blood sugar, we have to limit the consumption of simple carbohydrates.

Guidelines for a healthy diet for diabetics While planning their diet, diabetics should keep the following important factors in mind: Increase the fibre in your diet, preferably up to 25-30 gm per day. You can also consume one tbsp of isabgol daily to increase your fibre intake. To help control your blood sugar level, eat roughly the same amount of carbohydrates daily, spaced evenly throughout the day. Instead of three heavy meals, have four to five small meals. Avoid refined foods like white rice, maida, soft drinks, chocolates and sugar, and also foods rich in fat. Consume a variety of fresh fruit and green vegetables, at least five-six times per day. Eat some sprouts every day. They are rich in protein, calcium, and other nutrients that help boost immunity and balance blood sugar. Take some antioxidants like vitamin A,C, E and selenium. Certain minerals like zinc, chromium, selenium and magnesium help control blood sugar imbalance. Exercise daily for 30-40 minutes.

A typical diabetic diet: Breakfast 1 cup green tea 2 tbsp roasted oat bran or wheat flakes with 100 ml skimmed milk/porridge 1 apple or a bowl of papaya 5-6 almonds Lunch 2 slices of whole wheat bread 2 cups cooked vegetables, 1 cup curd and salad Dinner Clear vegetable soup, soya chunks/ 1 bowl rajma 2 cups cooked green vegetables/ fish (100 gm) twice a week 2 slices of whole wheat bread