World Diabetes Day 2019: Diabetes is a serious problem that puts you at greater risk of obesity, cancer, kidney disease and heart disease. Excessive thirst and hunger, frequent urination, sudden weight loss or increase, fatigue, irritability, blurred vision, slow healing are symptoms.
According to a research, in the last 25 years, there has been a 64 percent increase in cases of this disease in India. With the fast spreading of this disease, it can be estimated that in the coming six years, the number of patients of this disease in the country may be more than 135 million, which was 7.2 crore in the year 2017.
Unfortunately there is no permanent cure for this disease.
It can be controlled only through better food and exercise. To avoid this or to control it, increase physical activity, exercise daily, get regular check-ups, follow a better diet plan and get at least eight hours of sleep.
Holistic Nutritionist Priyanshi Bhatnagar is telling you what should be the diet plan of diabetes patients, which can help them to keep blood sugar control.
1) Include fiber rich foods
Diabetes patients should consume more dietary fiber. This helps in better control of diabetes. For this, you should include whole pulses, beans, oats, barley fruits like apples, pears, berries etc. in your food. Also, foods low in fiber such as white bread, white rice and processed grains should be avoided.
2) Increase healthy carbs in the diet
Eating complex carbs gives you energy, which helps you keep diabetes control. Good sources of carbs include whole grains, millet, fruits, and vegetables. You can also include plant proteins such as legumes, pulses, chickpeas, beans and nuts in your diet.
3) increase protein intake
For healthy protein, you can take lentils, legumes, soy, fish and white meat. Red meat and processed meat should be avoided. Also, dairy products reduce the risk of diabetes, so you can include unripe yogurt and low-fat milk in your diet.
4) Eat less salt
Eating too much salt can increase your blood pressure, which increases the risk of heart diseases and stroke. You should not eat more than 6 grams (one teaspoon) of salt in a day. Pre-packaged foods have high salt content, so it makes sense to check food labels and choose those with less salt.
5) Plant fat is the right choice
Healthy fats are monounsaturated fats and poly unsaturated fats. For this you can use groundnut oil, rice bran oil, canola oil and safflower oil mustard or sesame oil. Extra virgin olive oil is also a good source of monounsaturated, it also contains omega-3 fatty acids. Apart from this, you should also eat nuts and seeds.
This should be the diet plan of diabetes patients
Early in the morning: You can drink bitter gourd juice or fenugreek water on an empty stomach in the morning. This helps in reducing blood sugar.
Breakfast: skim milk or 2 eggs / 30g cheese sandwich or a bowl of oats
Midmorning: any fiber fruit
Lunch: Bran roti 2, 1 bowl whole dal, vegetable, 1 cup yogurt
Evening: Tea with a handful of almonds or roasted chickpea (without salt)
Before dinner: a fiber fruit
Dinner: 1 bran bread / 1 cup brown rice, chicken breast / cheese, green vegetable
Before bed: 1 glass of skim milk
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