Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you to manage your blood sugar.
To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine. What you choose to eat, how much you eat, and when you eat is all important in keeping your blood glucose level in the range that your doctor recommends.
What foods can I eat if I have diabetes?
You can eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Interestingly, our traditional Indian diets, with slight modification, are close to what is now considered as ideal diabetic diets! You do not have to make any major changes in your usual dietary habits, with the exception of avoiding simple sugars and adjusting the fat intake.
Ask your doctor or dietician to help you create a diabetes meal plan for you that meets your needs and likes.
Basic Diet Advice:
AVOID simple carbohydrates like sugar, sweets, jag
gery, honey, etc., as they
tend to cause a sharp rise in the blood glucose levels.
Total Calories: Total calories allowed to an individual will depend on the present weight and activity level.
Usually, the prescribed diet should contain 30 calories/kg for optimal body weight. The total calorie requirement should also take into account the activity levels of the patient, as well as special circumstances like pregnancy and lactation, etc.
The key to eating with diabetes is to eat a variety of healthy foods from all food groups as per your meal plan
The Food Groups Are Vegetables
Non starchy: You can add more non starchy vegetables like leafy veggies, broccoli, Carrots and Tomatoes etc.
Starchy: Reduce the consumption of starchy veggies like potatoes, corn, and green peas
Fruits : Regularly take oranges, melon, berries, apples as per your meal plan
Carbohydrates : At least half of your grains for the day should be whole grains includes wheat, rice, oats, cornmeal, barley etc.
Take sufficient proteins from
Lean Meat-
Chicken without the Skin
-
Fish
-
Eggs
-
Nuts and Peanuts
-
Dried Beans and Certain Peas
-
Dairy
-
Take only non-fat or low-fat Milk, Yogurt,
cheese
Eat foods with heart-healthy fats, which mainly come from these foods:
Olive oil
Nuts and seeds
Heart-healthy fish such as salmon, tuna,
mackerel
What foods and drinks should I limit if I have diabetes?
Following Foods you can limit:-
Fried foods and other foods which are high in
saturated fat and trans fat
Foods high in salt, also called sodium
Sweets, baked foods, candy, and ice-cream
Beverages with added sugars, such as juice,
regular soda, and regular sports or energy drinks
Drink water instead of sweetened beverages.
Consider using a sugar substitute in your coffee
or tea.
If you drink alcohol, drink moderately not more than one drink a day if you're a woman or two drinks a day if you're a man.
Alcohol can make your blood glucose level drop too low. It's best to eat some food when you drink alcohol.
When should I eat if I have diabetes?
Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of food at the same time every day.
It's ideal to take smaller portions of food 5-6 times a day instead of 2-3 times
How much can I eat if I have diabetes?
Eating the right amount of food will also help you manage your blood glucose level and your weight. Your doctor can help you figure out how much food and how many calories you should eat each day.
Diabetic Diet And Weight Loss Plan
6.30AM Green honey lemon Tea
40 min walk/20 min yoga, Breakfast Butter milk, Sprouts with one bowl kheera tamater pyaaz/Egg white 2
11.30 AM one bowl fruits (100 gm) apple/papaya With one bowl kheera
>Lunch One bowl green veg
Two bowl Dal,One missi Roti ,One plate Salad
>5 pm One bowl makhane,Almonds,Akhrot,
One Green Tea
>7 pm,Vegetables soup/ boil Vegetables ( broccoli/kale, beans/Beet root/garlic/Shimla mirch/Carrot/mushrooms/onion
>Dinner 2 bowl green veg
One missi Roti,1 bowlDal One plate salad
>One cup of double tonned milk at bed time
>Use less oil in Vegetables
>Plenty of oral fluids
Take 10 glasses of water daily
Meal Plan Methods
Plate method is the most common way to help you plan, how much to eat if you have diabetes.
Plate Method
The plate method helps you control your portion sizes. You don't need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.
Use a 9-inch plate. Put non-starchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain like Rice, Roti or other starch on the last one-fourth. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk along with this meal plan
The plate method shows the amount of each food group you should eat.
Your daily eating plan also may include small snacks between meals.
Portion Sizes
You can use everyday objects or your hand to judge the size of a portion.
1 serving of meat or poultry is the palm of your hand or a deck of cards
1 3-ounce serving of fish is a check book
½ cup of cooked rice is a rounded handful or a tennis ball
Exercise & Yoga
People with diabetes should exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases.
Exercise can increase the consumption of glucose by muscles. Muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels.
Additional benefits of exercise include a healthier heart, better weight control and stress management.
Exercise is the common term used to describe any bodily activity that enhances or maintains physical fitness and overall health and wellness.
What counts as exercise?
A person with diabetes should aim for a minimum of 150 minutes of moderate exercise every week. The exercise should be such that raises your heart rate and makes you sweat like.
-
Walking
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Cycling
-
Swimming
-
Team sports
-
Badminton
-
Aerobic dance
-
Weightlifting
-
Resistance band exercises
-
Precautions to be taken before exercise?
-
Precautions to be taken if you take insulin or
oral diabetes medication
If your blood sugar level is less than 100 mg/dl prior to exercise, take a carbohydrate snack prior to beginning the exercise.
If you experience hypoglycemia, during exercise, consume some sugar and follow up with your doctor.
For long duration and/or high intensity exercise sessions, plan extra carbohydrate snacks during the activity. Additional carbohydrates is suggested each 30 to 60 minutes of exercise
Always carry a fast-acting carbohydrate food such as glucose tablets when exercising in the event blood sugar drops too low and hypoglycemia symptoms develop during exercise.
Carry ID, which identifies you as having diabetes, particularly if you are exercising alone so that others may help you appropriately in the event something unexpected happens.
Use proper fitting Shoes, and socks otherwise friction or pressure points develop on feet which can create foot problems.
Myth about Diabetes
There are a number of myths about diabetes that are reported as facts. These misrepresentations of diabetes can sometimes be harmful and lead to an unfair stigma around the condition.
Diabetes information is widely available, both from healthcare professionals and the Internet, but not all of it is true.
Some common myths and facts are as follows
MYTH: PEOPLE WITH DIABETES CAN’T EAT SUGAR
This is one of the most common diabetes myths; that people with diabetes have to eat a sugar-free diet.
Facts: People with diabetes need to eat a diet that is balanced, which can include some sugar in moderation.
MYTH: TYPE 2 DIABETES IS MILD
This diabetes myth is widely repeated, but of course, it isn’t true.
Fact: No form of diabetes is mild.
If type 2 diabetes is poorly managed it can lead to serious (even life-threatening) complications.
Good control of diabetes can significantly decrease the risk of complications but this doesn’t mean the condition itself is not serious.
MYTH: TYPE 2 DIABETES ONLY AFFECTS FAT PEOPLE
Though type 2 diabetes is often associated with overweight and obese but it is untrue that type 2 diabetes only affects overweight people.
Fact: it’s a metabolic disorder it’s not related to body weight alone, around 20% of people with type 2 diabetes are of normal weight, or underweight.
MYTH: PEOPLE WITH DIABETES GO BLIND AND LOSE THEIR LEGS
Though diabetes is a leading cause of blindness and also causes many amputations each year. But, people with diabetes who control blood pressure, glucose, weight and quit smoking can reduce the risk for all these complication.
MYTH: PEOPLE WITH DIABETES ARE DANGEROUS DRIVERS
This myth is an inaccurate generalisation. The main danger of diabetes people driving is if hypoglycemia occurs during driving.
However, hypoglycemia is a preventable state and the vast majority of people with diabetes at risk of hypos exercise care to avoid hypos taking place while driving.
MYTH: PEOPLE WITH DIABETES SHOULDN’T PLAY SPORT
Many leading sportsman and women have disproved this diabetes myth. People with diabetes can take part or should take part in exercise to maintain a healthy lifestyle.
But some factors worth considering before taking part in sports like, hypoglycaemia, proper footwear and avoiding injuries.
MYTH: PEOPLE WITH DIABETES ARE MORE LIKELY TO BE ILL
People with diabetes are more likely to get colds or other illnesses due to reduced immunity. The significance of illness for people with diabetes is that it can make the management of blood glucose levels more difficult which can increase the severity of an illness or infection.
It’s worth considering immunity boosting and Flu vaccines as per your doctors advise.
MYTH: DIABETES IS CONTAGIOUS
It’s a classic myth; diabetes is a non-communicable illness meaning it cannot be passed on by sneezing, through touch, nor via blood or any other person to person means.
The only way in which diabetes can be passed on is from parents to their own children but even this is only a genetic likelihood of diabetes and not the condition itself.
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