4 Principles To Follow For Best Diabetic Diet
How foods affect our blood sugar.
First, understand that both sweet and starchy foods which are rich in carbohydrates raise blood sugar levels, or we can also call them blood sugar spikes.
But, we cannot cut carbs out of our diet completely, instead, we need to understand the right amount of carbs that we need in our day-to-day life.
We need to have a better understanding of our body’s response to eating different types of food. The more we learn about the body’s response to eating the more approaches we can unlock to treat or even reverse diabetes and other metabolic autoimmune diseases or syndromes.
What Is a diabetes diet?
After spending days reading books on traditional medicines. The simple meaning of a diabetes diet is eating your daily healthy diet but in moderation, never eat a full stomach.
According to the Ayurveda, the diabetes diet includes all the healthy and naturally nutrient-rich foods, with all the key elements like Seasonal fruits, vegetables, and whole unprocessed grains.
And the best part is everyone can follow a diabetes diet, even if they don’t have diabetes.
Importance of moderation of eating in diabetes.
When you are diagnosed with diabetes, your doctor will send you to see a dietician. A dietician will help you develop a healthy diet plan. A dietician will help you with developing a healthy diet schedule and recommend special courses of diet that will help you to control sudden blood sugar spikes.
The only principle you need to follow is to eat in moderation, you don’t have to give up everything, just take a piece of your favorite fruit or a small slice of pie.
The reason is when you eat extra calories and especially trans fats, your body creates an uncontrollable rise in blood sugar. If these spikes aren’t kept in check. it can lead to serious problems like hyperglycemia.
A dietician can only help you in putting together a diet based on your health goals, tastes, and lifestyles.
4 principles to follow in your diabetic diet.
Eat more seasonal fruits and vegetables
let’s check the facts of the reason why diabetes is on the rise in Americans. According to the CDC, only one out of 10 Americans are consuming a daily recommended serving of fruits and vegetables. Its been proven that the eating pattern high in fruits and vegetables is associated with a lower risk of heart attacks and cardiovascular diseases.
If you are diabetic you need to aim for a minimum of five portions of fruits and vegetables every day as part of healthy and balanced blood sugar.
Seasonal fruits and vegetables are way high in fibers compared to their non-seasonal counterparts. These fibers are the key to blood sugar spike control.
Seasonal fruits and vegetables also help us in managing our blood pressure and blood cholesterol too.
Important points to remember while eating fruits and vegetables in diabetes.
Always eat fresh fruits. Not tinned nor frozen. always prepare your servings 2 hours before your mealtime. In case of emergency or any other problem where you have to opt for tinned fruits then always double-check the label. swap those in syrup to those in juice to reduce the risk of any extra sugar intake.
Include dried fruits also. but limit the amount and check their labels.
If you are taking fruits and vegetables in the form of juice make sure to have at least 20% of pulp. never go for packed fruit juices as they can easily exceed your daily sugar recommendation of 30g of sugar per day.
cut meat and switch to a plant-based diet.
If you are really focused on controlling blood sugar and treating diabetes then switch to only a plant-based diet. If you can just follow it for 2 months and the results will not only surprise you but also your doctor.
Cut every piece of processed junk, and opt for a freshly cooked vegetarian meal.
Research has proven that eating only plant-based freshly cooked food helps people better manage their diabetes and prevent other life-threatening complications like the development of diabetic macular degeneration, Edema, Increased risk of stroke, and other cardiovascular diseases.
Patients on a plant-based diet have shown significant improvement in their BMI and cholesterol levels.
Switch to whole grains
Research has proven that people who consume whole grains are at lower risk of developing diabetes, cardiac diseases, and cancer. It is proven that whole grains help in weight management and improve gut health.
Whole grains contain all the phytonutrients, which play an important role in maintaining a healthy blood lipid profile. The high amount of dietary fiber decreases insulin resistance, after-meal sugar spikes, and inter-body inflammations.
According to the U.S dietary guidelines, for diabetics one cup of ready-to-eat unsweetened cereal or half a cup of cooked rice, pasta, or any other cereal.
Switch to high-quality fats and oils.
In diabetes, managing carbohydrates are very important. Nearly every dietician designs diet charts keeping carbs in mind.
However, another most important nutrient to consider as part of a balanced diet is fat.
Fat is important for cushioning organs, storing energy, and insulating the body from environmental elements. Since fats have a higher no. of calories per gram, diabetics need to be mindful of portions of fat.
One of the best fat a diabetic can include in their diet is Ghee
Although ghee contains a good amount of fat, it has made its way to the good books of many health experts. Ghee has long been used as a medicinal ingredient that has essential nutrients that may help keep diabetics healthy
Ghee is medicine for diabetics. The fatty acids in ghee help in metabolizing and balancing high blood sugar. If you want to eat rice, add a spoonful of ghee, if ghee is added to rice, it becomes easier for the diabetics to digest the sugar from rice effectively. Make sure you use A2 ghee.