Diet of a diabetic patient about food list, meal plan and exercise menu

Just because you have type 2 diabetes doesn’t mean you have to give up eating certain foods. You can eat a variety of foods, but some foods must be eaten in moderation.

Three things are particularly important in this case:

• Eating a variety of foods – a variety of fruits, vegetables and some starchy foods (such as red rice, red flour bread and potatoes).
• Absolutely reduce the amount of sugar, salt and fatty foods, that is, eat exactly what you do not eat.
• Eat breakfast, lunch and dinner on time every day. No lunch should be left out.

If you need to change your eating habits, try to make small changes every week. This will make it easier for you to change. It is better not to try to change your eating habits completely.

Diabetic Patient Diet 

A healthy and balanced diet requires eating five main groups or positions. This information will be discussed in detail in this article.

• Fruits and vegetables,
• Foods rich in starch, such as red or brown rice, red flour or bread,
• Protein-rich foods such as eggs, fish, meat, beans and other beans, pulses, nuts,
• Milk and dairy foods, such as yogurt, lamb and cheese, and
• Different types of oil, butter, ghee.

How much food and drink you need daily depends on your age, gender, physical activity and what kind of goals you are setting to control your weight and diabetes. A balanced diet means eating more of certain foods and less of other foods. Again, one type of food alone cannot meet the body’s need for all nutrients. So the key to healthy eating habits is diversity. This diversity can be brought about by choosing different foods from each of the top five groups each day.

Here the food of each group will be discussed. Some of these protect your heart, while others help control blood sugar levels. How to make a healthy diet with the right combination of these foods  Risks of various health complications of diabetes help reduce

Now I am highlighting the role, benefits of each of the five groups  , how much to eat from which group and what you can eat  .

Fruits and vegetables  in the diet of diabetics

There is no denying that you can’t eat fruit if you have diabetes. Fruits and vegetables are generally low in calories; They are rich in vitamins, minerals and fiber. Moreover, they add new flavor and variety to every meal.

Fruits can be eaten fresh, frozen, dried or processed in cans and tin bottles. The more variety of fruits you eat to meet the body’s need for a variety of vitamins and minerals, the better. However, it is better not to eat fruit juice and smoothie, because it contains very little fiber.

If you want to reduce the amount of sugar in your diet and follow a low-carb diet, you may want to eliminate fruits and vegetables from your diet. However, it is important to keep these in your daily diet without doing so. If necessary, choose relatively low-sugar vegetables and fruits from the list below.

Benefits of eating fruits and vegetables 

• Helps your digestive system to function properly.
• Protects your body from various heart problems, strokes and some types of cancer.

How much fruit and vegetables to eat?

Try to eat at least five servings of fruits and vegetables a day. One serving = the amount of food in the palm of one hand.

Which fruits and vegetables can a diabetic patient eat?

• You can eat a slice of pumpkin or grapefruit, you can mix a little sour yogurt with it. It is better to eat any kind of seasonal fruit.
• Dates and prunes can also be eaten.
• Use carrots, peas, barbati and beans in khichuri, pasta and other dishes.
• Rice can be accompanied by peas, more onions or a handful of spinach.
•  Mushrooms, cucumbers, spinach, cabbage, cauliflower, broccoli and lettuce can be eaten as a source of low sugar vegetables.
• Plum and watermelon  are good sources of low sugar  fruits. Those who live outside the country can eat avocado, peach and various berries among the exotic fruits.

Diabetes patient’s diet list starch -rich foods 

Starch-rich foods include potatoes, rice, bread, nanruti, pasta, bread and glassware. They all contain sugars, which are broken down into glucose by our bodies. This glucose acts as fuel for the cells in our body.

The problem is that some sugary foods can quickly raise blood sugar levels, making it harder to control diabetes. These foods are called high  ‘glycemic index (GI)’ foods.

Foods with low glycemic index  are good for controlling diabetes. Some of these starchy foods are red rice and basmati rice, red flour bread and pasta, and red flour bread. They also contain high amounts of fiber, which helps your digestive system to function properly. So if you want to reduce the amount of sugar in the food, first reduce the amount of white rice and wholemeal bread and bread.

Benefits of starch-rich foods 

• The fiber in these foods helps keep your digestive system healthy.
• Certain starch can slowly affect your blood sugar levels.
• Whole grains protect your heart.

How much starch-rich foods to eat?

Try to eat some starchy foods every day.

What starchy foods can a diabetic eat?

• Red rice,
• Red flour bread, chapati, pasta and noodles,
• Holgrain and multigrain breads made from a variety of grains,
• Boiled or baked sweet potatoes with peel.

Protein -rich foods in the diet of diabetics

Eggs and fish-meat contain a lot of protein, which keeps your muscles healthy. But to maintain a healthy diet, you need to reduce the amount of red meat (such as beef, mutton and lamb) and processed meats (sausage, pepperoni and salami) from the diet, as these have been linked to cancer and heart disease. Various oily fish, including marine fish, are rich in omega-3, which helps protect the heart. Other protein-rich foods include beans, barbiturates and other legumes, pulses and a variety of nuts; For those who follow a vegetarian or vegan diet, they serve as an important source of protein.

Benefits of protein-rich foods

• These keep your muscles healthy.
• Oily fish keeps your heart healthy.

How much protein-rich foods to eat?

Try to eat some food from this group every day. Eat one or two servings of oily fish in a week, but no need to eat meat every day.

What foods can a diabetic patient eat?

• A small handful of nuts can be eaten for breakfast, mixed with salad if necessary.
• You can use pulses or bean seeds in cooking instead of meat.
• Eggs boiled, poached or fried – you can eat as you like.
• Cooked, grilled and baked fish and meat can be eaten with less oil and spices.

Milk and dairy foods in the diet of diabetics

Milk, cheese and yogurt are rich in calcium and protein, which are very good for building your bones, teeth and muscles. But some dairy foods contain a lot of fat, especially saturated fat, which raises the level of harmful cholesterol in the blood. So it is important to choose low fat options. However, in that case, these alternatives should be taken care of so that they are free from excess sugar.

Benefits of milk and dairy foods 

• Beneficial for bone and tooth formation.
• Keeps your muscles healthy.

How much milk and dairy foods to eat?

We need an average of 1000 mg of calcium every day.

What milk and dairy foods can a diabetic patient eat? 

• You can drink a glass of milk directly, or if you do not like the smell, you can take it with a small amount of cinnamon. You can also eat milk mixed with oats or cereal for breakfast.
• Sour yogurt can be mixed with fruits or vegetables.
• You can eat cheese with carrots and cucumbers for breakfast.
• You can have lachchi, matha or plain yogurt with breakfast in the evening.

Different types of oils  in the diet of diabetics

We need to have some fatty foods in our daily diet, but we need very little saturated fat. Saturated fats increase the levels of harmful cholesterol in the blood, which in turn increases the risk of various heart diseases and strokes. Highly saturated fat-containing oils such as butter, coconut oil and palm oil. Healthy alternatives to these are oils that are low in saturated fat, such as olive oil or butter made from other vegetable oils and nuts (peanut butter, almond butter, etc.).

Benefits 

• Unsaturated fats keep your heart healthy.

Which oil can a diabetic patient eat? 

• Salad can be eaten with a small amount of olive oil.
• You can eat peanut butter instead of ordinary butter with toast.

Diabetics should avoid that food

Excess fat, salt and sugary foods – the less you eat, the better. But we know that it is not always possible to avoid these foods, so it is important to have an idea of ​​what kind of effects they have on your body.

These include biscuits, chips, chocolate, cakes, ice cream, butter and soft drinks with extra sugar. These foods and drinks have a lot of calories, and they raise blood sugar levels a lot. So find a sugar-free, low-calorie alternative. The best, most delicious drink is water – it has no calories.

They also contain a lot of unhealthy saturated fats, so these are not good for blood cholesterol levels and your heart health – either. These foods also contain a lot of salt, especially processed foods. Excess salt greatly increases the risk of high blood pressure and stroke. You should not eat more than 1 teaspoon (6 grams) of salt in a day.

We never recommend eating special “diabetic” ice cream or sweets. Calling any food a “diabetic” food is actually unethical because there is no evidence that any such food has any special benefits other than healthy food.

Ways to reduce eating these foods 

• Make it a habit to eat whole home cooked food. This will allow you to keep track of the amount of salt you are consuming.
• Try tea-coffee without sugar. These are better than fruit juices or smoothies because they do not contain extra sugars or calories.
• Stop eating raw salt with meals – instead you can use chili powder and other spices and herbs to improve the taste.
• Instead of buying sauce and spice mix from the store, make different sauce and marinating spices at home.