Diabetes diet: 6 diets to control your blood glucose levels

Diabetes is most rapidly raised disease in all over the world, besides physical activity, stress management and maintaining healthy weight, diet plays a crucial role to control spike blood sugar level. A diet high in fiber, moderate protein, healthy fat combined with essential vitamins and minerals is consider most appropriate diet for diabetic person.

 

 

Here we bring 6 unique diets which will work wonder to control frequent spike in blood sugar level

Let’s discuss

 

1.   Low carbohydrate diet- A low carb diet could be the most effective strategy to maintain blood glucose level, as we know carbohydrate rich food elevate blood sugar level than any other nutrient. It is a nutritional approach specifically designed to manage blood sugar levels in people living with diabetic.

A Low carb diet allows to restrict the high carb foods such as refined grains, pasta, white bread, noodles, and sugary food.

 

This diet majorly consists:-

·      Non-starchy vegetables

·      Lean protein such as tofu, egg, fish

·      Fruits in moderate amount

·      Healthy nuts in moderation including nuts and avocados.

 

 

2.   Mediterranean diet- A Mediterranean diet is gaining a huge popularity due to its great positive impact to reduce central obesity and obesity related diseases such as type 2 diabetes[PS1] . It is based on traditional food pattern of countries bordering the Mediterranean Sea, including Spain, France, Italy and Greece. Mediterranean diet strictly excludes those foods from its list which is highly processed, refined grains and added sugars.

 

This diet typically encourages people to consume more -

·      Fruits

·      Vegetables

·      Heart healthy fats

·      Whole grains

·      Nuts and seeds.

 

 

3.   Plant based diet- As the name defining a plant based diet majorly consisting plant based foods not only fruits and vegetables but also includes nuts, seeds, oils, legumes, beans and whole grains. The diet does not eliminate animal products and dairy products completely from your diet rather than simply increase more emphasis primarily on plant sources. This diet also helps to change the way you eat animal products eventually control portion size.

Here’s the list which help you to start plant based diet

·      Main meal lunch and dinner loaded with vegetables especially with green leafy veggies.
Kick start your day with whole grains including- quinoa, barley, oatmeal and buckwheat.

·      Enjoy fruits as a dessert to calm your sweet cravings.

·      Choose good fats- olives, nuts, avocados, nut butter etc.

·      Modify the way you eat meat- too reduce the amount you can take it in a garnish form instead of centerpiece it eventually reduce amount.

 

 

4.   DASH diet- DASH diet initially constructed for hypertensive person but further DASH diet has shown amazing results to prevent other chronic diseases including diabetes[PS2] . DASH diet is a healthy approach and completely acceptable for diabetic person as it led to improve insulin resistance, obesity and hyperlipidemia.

 

A DASH healthy pattern includes-

·      Emphasizes on the consumption of all forms of vegetables

·      Variety of fruits especially whole fruit.

·      All type of grains-emphasis should be on whole grains

·      Low-fat or fat free dairy products- milk, cheese, yogurt and fortified soy products.

·      Lean protein sources includes poultry, fish, eggs, seafood, soy products, legumes (beans and peas) seeds and nuts.

·      Healthy oils such as olive, safflower, and canola.

 

Food restricts in DASH diet-

·      Foods high in saturated fats, such as full fat dairy products and deep fried foods.

·      Highly salty (sodium) foods and adding extra table salt over the food of the dishes.

·      Sugar sweetened beverages.

·      Ready to eat, frozen and packaged foods which are often high in salt, fat and sugar.

 

 

5.   Low glycemic index diet- A low glycemic index diets uses those low GI foods in its dietary pattern which are less likely to impact on blood sugar level after consuming them. The glycemic index is a measurement that ranks foods as per their effect on your blood sugar levels. Choosing low glycemic index diet may help to improve blood sugar regulation and may be beneficial in healthy weight loss.

 

Classification of GI of food as follows[PS3] -

·      55 or less: Low GI

·      56-69: Medium GI

·      70 or greater: High GI

 

Foods allow to eat in low glycemic index diet-

 

·      High fiber vegetables such as broccoli, leafy greens, peas.

·      Low sugar fruits- apple, guava, orange and berries.

·      High protein foods such as- fish and chicken

·      Unsweetened soy milk

·      Legumes, pulses and beans such as kidney beans, chickpeas and lentils

·      Porridge made with steel cut oats and water.

 

High GI foods-need to be avoided-

 

·      Breakfast cereals such as white bread, pasta and cereal bars.

·      White rice

·      Cakes, pastries and sweet treats

·      High GI fruits such as mango, dried cranberries, banana, pineapple and watermelon.

·      Potato and fries

·      Sweetened dairy products such as flavored fruit yogurts.

·      Crisp and rice crackers

 

 

6.    Paleo diet- Paleo diet also known as caveman diet is a composition of that dietary pattern which are available before establishment of agriculture and used by our ancestors therefore this dietary pattern will help you to reach back to the basics. A paleo diet usually low in carb, higher in protein and moderate in fat.

What to eat in paleo diet-

·      Fruits

·      Vegetables

·      Lean meats and eggs

·      Nuts and seeds

·      Fish especially those rich in omega-3 fatty acids such as mackerel, salmon and tuna

·      Oils from fruits and nuts such as olive oil or walnuts oil.

 

What to restrict or avoid-

·      All gluten containing grains including wheat, barley, oats

·      Legumes such as chickpeas, beans, peanuts

·      Milk and other dairy products including cheese and curd 

·      Starchy vegetables such as corn, white potatoes, peas

·      Refines and added sugar

·      High processed and packaged foods such as chips, crackers

·      Added salt

Apart from these 6 diets there has certain foods which must be avoided if you are diabetic and may cause multiple health problems.

Refined carbohydrates such as white bread, pasta, noodles are high glycemic index food and low in fiber can rapidly raise your blood sugar levels.

1.   High sugary foods such as cakes, pastries, candies, sweet desserts and jam are very high in calorie hence it may elevate your blood glucose level very easily.

2.   Sugary beverages such as sodas, soft drinks, sweetened juices, energy drinks are carrying high amount of calorie and with almost zero nutritive value thus directly goes to blood stream in the glucose form and instantly raise sugar levels.

3.   Alcohol-frequent and excess alcohol consumption may worst your blood sugar levels and also leads other health complications.

4.   Excess consumption of bakery products like cookies, biscuits, ready to eat food items may give raise in your blood sugar levels.

5.    Fried snacks such as chips, French fries, namkeen and other deep fried items must avoid because of their high calorific value and unhealthy fats.

6.   Full fat dairy products including cheese, full cream milk, and cream can contribute to insulin resistance and heart diseases.