BEST AND WORST FOODS FOR DIABETES :

Food choice matter a lot when you have got diabetes. It is easiest to manage your diabetes, if you mainly stick to the “best” options.

Our body needs carbs.

BEST CHOICES:

(i) Whole grains, such as brown rice, Oatmeal, quinoa, millet.

(ii) Baked sweet potato.

(iii) Items made with whole grains no added sugar.

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WORST CHOICES:

(i)Processed grains, such as white rice or white flour.

(ii)Cereals with little whole grains and lots of sugar.

(iii) French Fries.

(iv) White bread.

(v) Fried white flour tortillas.

VEGETABLES :

You will get fiber and very little fat or salt ( Potatoes and Corn count as Carbs).

BEST CHOICES:

(i) Low sodium or unsalted canned vegetables.

(ii)Fresh Veggies, eaten raw or lightly steamed, roasted, or grilled.

(iii)Plain frozen vegetables, lightly steamed.

(iv) Greens such as kale, spinach and arugula.

WORST CHOICES:

(i) canned vegetables with lots of added sodium.

(ii)Veggies cooked with lots of added butter, cheese, or souce.

(iii) Pickles, if you need to limit sodium.

FRUITS : Fruits give you carbohydrates, Vitamins, Minerals, and Fiber. Most are naturally low in fat and sodium.

BEST CHOICE : Fresh fruit, Plain frozen fruit canned

without added sugar

Sugar free or low sugar Jam or preserves.

WORST CHOICE: Canned fruits with heave sugar syrup.

Chewy fruit rolls.

Regular Jam, Jelly

Fruit punch, fruit drinks, fruit juice drinks.

PROTEIN:

we have lots of choice, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts and tofu.

Plant based proteins such as beans, nuts, seeds, tofu, fish and seafood, chicken and other poultry eggs and low fat density.

If you eat meat, keep it low in fat. Trim the skin off of poultry.

Worst Choices: Fried meats, Higher fat cuts of meat, such as ribs, Pork bacon, Regular cheeses, Poultry with skin, Deep fried fish.

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You keep it low in fat. If you want to splurge, keep your portion small – you best choice: – 1% or skim milk, Low fat cottage cheese, Low fat or non fat sour cream.

FAT, OILS AND SWEETS :

It’s easy to get too much and gain weight, which makes it harder to manage your diabetes.

Best Choice – Natural sources of vegetables fats, such as nuts, seeds or avocados ( high in calories, so keep portions small ), Foods that five you omega-3 fatty acids, such as Salmon, Tuna or mackerel. Plant based oils, such as canola, grapesed or olive oil.

Best Choice for Drinks – Unflavored water or flavored sparkling water, unsweetened tea with or without a slice of lemon. Light beer, small amounts of wine, or non- fruity mixed drinks.

For overweight and obese people with diabetes, the most important aspect of any diet is that it results in loss of body fat, losing body fat has been proved to improve blood glucose control and lower insulin level.

However, in case of hypoglycemia , you have food or drink that can raise blood glucose quickly, such as a sugary sports drink, rye bread to prevent risk of further hypoglycemia.

In 1976, Nathan Pritikin opened a centre where patient’s were put on programme of diet and excercise. This diet is high on carbohydrates and fibre, with fresh fruits, vegetables and whole grains.

There has been long history of dietary treatment of diabetic mellitus.

Since 3,500 BC and was used in India by Sushruta and Charaka more than 2000 years ago. In the 18th century, John Rollo that calorie restrietion could reduce glycosuria in diabetes. More modern history of the diabetic diet may begin with Frederick Madison Allen and Elliott Joslin, early 20th century before insulin was discovered.

Stay Tuned!
Common Questions Answered on diabetes.

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