14th
November has been recognised as the ‘World Diabetes Day’. The incidence of
diabetes is increasing with the rise of sedentary lifestyle. Dietary
modifications play an important role in the management of diabetes. Here are some
tips for you-
1.
Consume whole grains-whole grains are the ones which have
all the 3 components namely germ, endosperm and bran intact. The germ contains
starch, endosperm contains vitamins and other essential nutrients and the bran
is rich in fiber. Hence, it is more nutritious than refined grains which do not
contain bran. Examples of whole grains are whole wheat, brown rice, jowar,
bajra etc.
2.
Include more fiber in the diet-in addition to whole grains, fiber
rich foods include fruits and vegetables. Diabetes friendly fruits include
oranges, sweet lime, papaya, pineapple, apple, pear, jamun etc. Vegetables like
green leafy vegetables, gourds, beans, etc. have good fiber content.
3.
Include healthy fats in the right quantity-studies have shown that restricting
the intake of saturated fat and dietary cholesterol is highly beneficial for
people with diabetes. Vegetable oils like sunflower, rice bran, groundnut,
safflower are better for diabetics with hyperlipidemia. Of course, the daily
intake of total fat should not be more than 3-4 tsp/day. It is advisable to
keep changing the type of oil every 3-4 months for maximum benefits.
4.
Understand terms like glycemic index, carbohydrates etc.-as a diabetic, it is important to
understand terms like glycemic index, glycemic load, carbohydrates, carb
counting etc., so that it is easier to follow and maintain the diet prescribed
by your dietitian.
5.
Avoid sweet in any form-sugar, jaggery, honey provide the
same number of calories to the body, that is-4 kcal/gm. Hence, thinking that
only refined sugar should be avoided, but jaggery, brown sugar and honey can be
consumed by diabetics is not right. All these sweeteners need to be avoided for
optimal glucose control.
6.
Avoid processed foods-processed food contain a lot of preservatives,
including sodium, which can put unnecessary pressure on the kidneys.
Fluctuating sugar levels also affect the kidneys, hence it is best to avoid any
kind of processed food, including processed meat and meat products.
7.
Include functional foods-foods like flax seeds, garlic, jamun,
methi seeds, bitter gourd, isabgol etc. are functional foods, since they
provide various health benefits like regularising blood sugar levels,
preventing or treating hyperlipidemia, cardiac protection, to name a few.
8.
Engage in regular physical activity-regular physical activity is
essential for the management of blood sugars and also overall health of people
with diabetes. Aerobic, strength training, flexibility and balance exercises
are beneficial. The type and duration of exercise varies depending on various
factors such as weight, age, health conditions, etc.
9.
Regularise your meal time-it is important to have meals at
regular time and intervals. This ensures optimal blood sugar levels, helps in
weight loss and improves the overall health.
10.Limit alcohol intake-while occasional alcohol consumption
may not affect the blood sugar levels, regular consumption is known to hamper
blood sugar control and also contributes to the development of neuropathy and
retinopathy in diabetics. Hence it is best to avoid alcohol for optimal glucose
control.
Apart
from this, it is extremely important to check your blood sugars, lipid profile
and other relevant blood parameters routinely. This can help your dietitian and
doctor to make the necessary modifications in your diet and medications.
Nutriworks
is your go-to place for diabetic diet
consultation in Pune. Our founder-
Siddhi
Takalkar Deshpande is a Registered Dietitian and a Certified Diabetes
Educator
and has been working as a diabetic diet
consultant in Pune.
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