Brief Answer:
Dietary Guidelines for Diabetes

Detailed Answer:
Diabetes is a health condition, characterized by high levels of glucose in the blood. Proper diet, regular exercise and Prescribed Medication/ Insulin(if any) will be the key points in controlling the blood sugar levels.

Dietary Guidelines:

Low GI foods- foods which gave Low Glycemic index (GI) will not raise your blood sugar levels quickly. So always select complex carbohydrates and foods XXXXXXX in fiber in to your diet. Avoid all products which is processed and made up of refined flour. Those products have high GI and can increase the blood sugar levels.Completely avoid simple sugars, which will shoot up the blood sugar level.

Non starchy fruits and vegetables- These type of vegetables contains a lot of fiber along with vitamins and minerals. The vegetables which is low in calories,like broccoli, spinach,dark green leafy vegetable will provide a good amount of fiber.so try to include these in a regular basis to your normal diet.

Proteins- pulses, milk and milk products, non veg food items will provide protein to your diet. Try to include pulses and low fat milk and milk products to your diet for the protein requirement. If you are a non- vegetarian, you can opt for chicken(skin out) or fish as a source of protein. Avoid red meat like beef and mutton.

Good Fats- Avoid all saturated and trans fat(dalda,margarine,ghee etc) from your diet. always use vegetable oil for cooking( rice XXXXXXX oil, ground nut oil,olive oil etc). The healthy intake of oil should be only half liter per person per month. Nuts like walnut,almonds,cashews, pistachios can provide good fats to your diet. So you can munch on these nuts as snacks.

Choose whole grains- Whole grains can help you to XXXXXXX a days fiber intake to a great level. so always choose whole grains especially for breakfast. Oat meal,whole grain muesli, whole wheat flour,brown rice, ragi can be the best options as whole grains.

Do not skip meals- Skipping meals can result in sudden fall of blood sugar level and results in hypoglycemia. so make sure you are not skipping any meals and eat in every 2 hour. Apart from 3 major meals you can have fruits low far cookies or biscuits, sprouts,vegetable salad or low calorie beverages like skimmed butter milk, green tea etc in between the major meals or whenever you feel hungry.

Regular exercise- Try to be in your Ideal body weight. regular exercise can help you in reaching this goal.Moderate activity of around 30-45 minutes , five day per week can be done as a good physical activity. Exercises like walking, cycling,aerobics,yoga can be done upon your personal interest

Sample Diet Plan

Early Morning- Green Tea- 1 cup (without Sugar)

Break fast- Whole wheat bread Toast- 2 slices / idli- 2 no with sambar- 1 katori

Mid-morning- apple- 1 no/guava- 1 no/pear -1 no

Lunch- Any salad- 1 cup (green salad/ mixed vegetable salad / sprouts salad)
6'' whole wheat dry chapatti- 2 nos
dal/paneer(low fat)- 1 katori
vegetable (gourd variety/ green leafy vegetable)- 1 cup
Low fat curd or skimmed butter milk- 1 cup

Evening Snack- tea/ coffee- 1 cup (with no sugar)

late evening snack- skimmed butter milk/ XXXXXXX gold biscuits- 2 nos

Dinner- same as lunch

Post dinner- 1 glass of skimmed milk (without sugar)

All the Best.. eat right and Stay well..

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