Diabetic Diet to control you from sever problem
Nowadays, diabetes is a very common disease. Diabetes can be controlled through proper diet, regular lifestyle and medication. For proper eating habits, only calories, type of sugar, meat, vegetables and oil-fat should be taken care of.
Sugary foods are harmful for diabetics because they increase blood glucose levels, so sugary foods should be reduced in the diet. Some sugary foods that raise blood glucose levels quickly, such as sugar, sweets, over-refined rice, flour bread, should be eaten less.
Foods like red rice (with bran), wheat flour bread (with bran), vegetables, nuts, butter and kale raise blood glucose levels slowly, so these foods should be eaten more. However, you must keep a count of calories. For diabetics, 20% of total calories should come from meat, 30% should come from fat, and 50% should come from carbohydrates.
The main causes of diabetes are irregular diet, stress, lack of exercise. There are generally two types of diabetes:
Type 1
It is basically known as juvenile gestational diabetes
In this type of diabetes, the body produces little or no insulin. It often occurs in childhood or middle-aged children and can be hereditary.
People with this type of diabetes need to take daily injections of insulin. They have to balance food and activity with insulin to survive.
Type 2
This type of diabetes is mainly seen in adults i.e. people aged 35 to 40 years. Type 2 diabetes occurs in about 80 percent of people.
Here, although the pancreas produces enough insulin, the cells of the body are not sensitive to this process.
The best way to fight type 2 diabetes is to lose weight, exercise regularly and eat a healthy diet.
Sometimes oral medications or insulin injections are also needed.
Symptoms of diabetes
Extreme thirst and hunger
Frequent urination
dry skin
weight loss
Fatigue or drowsiness
Diabetic diet chart and food list
1. Energy-giving food (as calories): 25-30 kcal/day per kg body weight. Less than 35 kcal for those who are obese (BMI greater than 25).
2. Carbohydrates: 55%-60% of total energy should come from carbohydrates. Its main sources can be rice, bread, pulses, fish, meat and beans etc. Refined sugars such as sugar, honey, flour, molasses, sweets, bakery products like bread, cakes, biscuits etc. and fried foods should be avoided as much as possible.
3. Non-vegetarian diet: 8 grams of non-vegetarian food per kg of body weight should be consumed daily. During pregnancy and breastfeeding the amount should be slightly increased (12 g/kg/day). Fish is the best. Then meat (especially chicken. Eat yogurt and milk regularly. It is better to avoid red meat (cow, goat meat). Non-vegetarian foods and ingredients are the least risky for diabetics.
4. Diet rich in fat: 20%-25% of total daily caloric needs from fat is actually good. Its source can be cooking oil, ghee, eggs etc. However, there should be more interest in eating unsaturated fats. A diabetic patient will consume 750 grams of cooking oil and butter per month. Almond oil, mustard oil and soybean oil - all types of oil should be mixed together. 3-4 spoons of ghee can be consumed in a week.
There are some superstitions regarding the restriction of underground food in diabetic patients. In this case, it is good to know that it does not matter whether the food is above or below the ground, what is important to us is its caloric value and fiber content. Again, due to various religious and social misconceptions, there is a deep-rooted belief among many that honey is always beneficial, be it diabetes or whatever, but too much honey should not be consumed. If he suddenly eats a spoonful, he will have to eat 2 cups of rice or one loaf less at the next meal.
Timing of food intake is as important as food composition when considering dietary intake in a diabetic patient. They should divide their daily total food intake into at least 5 portions. If there is a long break in food intake, hypoglycemia can occur. And those who think that once they eat too much, they will fix it later by eating less will not be right either. It may pose danger to him in both cases. Some try to equalize by eating dessert again and taking the next dose of medicine, maybe a little more. It would be a daunting task.
Breakfast for diabetics
Having fruit in the breakfast is very important. Fruit fills the calorie deficit in the body without any harm. Banana, apple, orange, malta, strawberry these fruits are very beneficial for health.
sour yogurt
For breakfast, you can add sour yogurt or fat free homemade leaf yogurt without sugar. It improves digestion and fills up the lack of calcium in the body.
Egg and Sugar Free Brown bread
Fry an egg in olive oil with tomato, onion. You can also take fat free cheese and sugar free brown bread.
Mixed breakfast
Fat free yogurt, mixed dry fruits, almonds, wall nuts, cornflakes can be mixed. It is nutritious and beneficial.
Oatmeal
Make a mixture of cooked oatmeal, almonds, cinnamon, and sugar substitutes for sweetness. Then you can eat it with low fat milk.
Cornflakes and cream cheese If you are in a hurry, you can mix cornflakes with light cream cheese and eat it with milk. Quick breakfast will also be done and diabetes will be under control.
Breakfast (7.30 am – 8 am)
Bread
1 wheat flour bread (medium)
Milk
1 glass fat free milk or skim milk
Egg
1 chicken or duck egg (boiled or hard_boiled)
Vegetables
1 cup leafy greens or 1/2 cup vegetables
Diabetic lunch
Salad: A salad of different types of vegetables like cucumber, tomato, lettuce leaves, parsley leaves, carrots should be included in the daily food list.
Fish or meat: Include a piece of fish or meat in the diet. But don't eat red meat at all. Can have one or two pieces of chicken and any fish. Rice should not be eaten. And even if you play, measure not more than one cup.
Fruits: You can eat some light fruits after meals. It will keep the body fresh.
Vegetables and pulses: A variety of pulses and vegetables should be included in the diet. But don't add too much jhal masala. Lunch can have various types of vegetables like red vegetables, spinach, green vegetables etc.
Lunch (1.30pm – 2pm)
Rice
One and a half cups of rice
Fish or meat
60 grams of cooked fish or meat (without fat)
Vegetables
1 cup of leafy vegetables of course, remaining 1 and a half cup of other vegetables
Dal
1 cup medium thick dal
Diabetic afternoon snack
Diabetics should have a light snack after some time. For example, biscuits, breads, crackers etc. without sugar. So some light food can be kept for afternoon snack.
Tea: Green tea or masala tea can be consumed without sugar. With biscuits, bread or toast.
Halwa: You can eat carrot or semolina halwa with cal free. Booter Halwa is also quite healthy.
Sherbet: Make different fruit syrups at home without sugar.
Afternoon Snack (5.30pm – 6pm)
Seasonal fruit – 1 serving of seasonal fruit of your choice
Nuts, Nuts and Nuts
1/4 cup Nuts or Nuts or Nuts
Diabetic dinner
Bread: Eating rice at night is absolutely not recommended for diabetic patients. So 3 to 4 loaves of rice, wheat or thin flour are enough for the night.
Vegetables: Light vegetables can be eaten with bread at night. There is no need to eat fruit if you have stomach gas problem. It is better not to eat fish at night. A piece of fish can be eaten.
Along with eating healthy food regularly, drink plenty of water, go for daily walks. Medicines and some light exercises should be followed as per doctor's advice.
Dinner (9 pm – 9.30 pm)
Bread or Rice
1/2 cup rice or 1 flour bread
Fish or meat
60 grams of cooked fish or meat (without fat)
Vegetables
1 cup of leafy vegetables must be eaten, remaining half a cup of other vegetables
Seasonal Fruit
1 serving of seasonal fruit
What should diabetics not eat?
Avoid foods high in sugar, high-fat fried foods, sweetened beverages, foods high in trans fats, trans fats, refined or refined white flour, honey or syrupy foods, sweetened dried fruits, and processed snack foods. no animal fats should be reduced and vegetable fats should be increased. Saturated fats like ghee, butter, fat dal, fatty meat etc. should be consumed less.
Diabetic patients can eat anything
There is no restriction in eating vegetables like gourd, Papaya, Chichinga, rice pumpkin, cauliflower, cabbage, spinach, spinach, kale etc. for diabetic patients.
However, vegetables such as sweet pumpkin, carrot, beetroot, Brinjal, rind, beans, kakarol, karalla etc. should be eaten in quantity.
Apart from this, there is no prohibition for diabetic patients to eat fruits such as black jam, lemon, amra, batabi lemon, Bangi, Jamrul, Amaloki, fresh canned water, unsweetened fruit pickles etc. But all fruits should be taken in certain amount.
For example, half of a small mango, one large ripe guava, 6 large litchis or sweet kul, one ata fruit, three medium-sized pieces of jackfruit, one medium-sized orange.
Also, a diabetic patient can eat apple or malta, half a cup of ripe bel, 2 spoons of grated coconut, a piece of watermelon or half of a large banana in a day.
Advice for diabetics
35-40 minutes of brisk walking every day.
Diabetic person can eat some light food in between breakfast, lunch, and dinner.
Avoid oily food.
Eat fiber rich foods. It gradually increases and controls glucose levels in the blood.
Don't go to too many parties.
Diabetic people should eat food slowly.