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DIABETES >> Recommended diet for diabetics

Diet plays a significant role in controlling diabetes. The diet plan for a diabetic is based on height, weight, age, s*x, physical activity and nature of diabetes. While planning diabetes diet we should adhere to certain important factors. These are as follows:
  • Fiber should be at least 1.4 oz / day
  • Instead of 3 heavy meals, we should go for 4-5 small mid intervals
  • Replace bakery products and fast foods by simple whole cooked cereals, and don’t eat carbohydrates 2 hours before bedtime
  • Consume fresh fruit and vegetables at least 5 exchange/ day

In a typical day's meals and snacks, you should have 1500-1800 calories with – 60% contribution from the carbohydrate, 20% from fat and 20% from proteins. You may need extra weight reduction. If you are on calorie-restricted diet, make sure to take 50-60% of calories as complex carbohydrate (whole cereals) to prevent any feeling of weakness.

DOs

  • For breakfast, take cholesterol-lowering oatmeal
  • Have nuts rich in mono unsaturated fat, such as pecans, walnuts, and almonds
  • Eat pasta, stews and leafy salads along with beans — kidney beans, chick peas, and dry beans, navy beans and peas which can reduce LDL "bad" cholesterol
  • Fat free milk, yogurt, and cheese to be taken
  • Eggs whites to be included
  • White meat chicken and Fish are good
  • Have at least 20 to 25 grams of raw onion daily
  • Add wheat bran to your wheat flour (50% wheat flour + 50% wheat bran). This helps increase fiber in your diet
  • You can also add flaxseed and fenugreek seeds into the wheat flour
  • Increase fiber intake in the form of raw fruits, vegetables, whole cereals etc.
  • Intake of cinnamon, garlic, onion, bitter melon, guar gum is known to considerably reduce blood glucose level
DON'Ts
  • Don’t fry foods instead bake, boil, poach or sauté in a nonstick pan. Steam or microwave vegetables.
  • Eat less high-fat red meat and more low-fat turkey and fish.
  • Limit the use of condiments such as ketchup, mustard and salad dressing — they’re high in salt and can be high in sugar, too
  • Rinse processed foods in water and, wherever possible, choose fresh foods over canned
  • Limit your salt (sodium content)
  • Don’t smoke and stop alcohol consumption
  • Don’t skip meals and medicine times

 

 

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