Brief Answer:
balanced diet with exercises

Detailed Answer:
Hi,

Greetings from HealthcareMagic.

To keep the blood sugar levels under check, meal timings are as important as a balanced intake of food. In lack of a strict routine even the most perfect diet plans fail to perform and give positive results. Here are some important dietary guidelines for better blood glucose management :

Avoid simple sugars like glucose, honey, candies, sugar, chocolates, ice creams, fried food and refined food like white bread. Fatty dairy products like cheese, cream, mayonnaise and butter are best avoided.. However you are required to maintain a fat intake of 3-4 tsp. per day as it is important for the absorption of fat soluble vitamins and other nutrients.

Restrict fruits rich in carbohydrates like XXXXXXX sapota, grapes, banana, custard apple and avocado and vegetables like potato, colocasia, yam, pumpkin and tapioca, Check the intake of nuts and dry fruits. Nuts provides the good fat and hence a moderate use is always beneficial. However avoid taking the fried or salted nuts. Eat the allowed fruits along with the skin, to get more fiber. Avoid coconut and its products, except coconut water which may be included in moderation.

Ensure that there is sufficient intake of raw vegetables and salads in the diet. Raw vegetables, salads and fruits add the much needed fiber to the diet. It delays the absorption of sugar and helps in maintaining the blood sugar levels. Promotes regular bowl movements and support weight maintenance by regulating the calorie intake. Also include the cooked beans and peas and whole grain products in the diet.

Limit the intake of white bread and buns, cakes and cookies as these are mostly made with refined flour and contain Trans or Saturated fat and sugar.
Consider taking oils like soybean, mustard, canola, safflower, rice XXXXXXX olive and corn oil as these are good sources of unsaturated fat. The intake of these should be limited to 5-6 tsp. per day.

Add legumes and pulses in the diet. Low fat milk and its products are also good sources of quality protein. If you are non-vegetarian, than limit the intake of non-veg to lean cuts of chicken fish and take only the whites of egg.

Protein supplements may also be considered if you are losing weight or doing exercises. Any protein supplement which is especially formulated for people with diabetes can be included. Some examples are Resource High protein, Glucerna SR and D- Protein.

Knowledge about the Glycemic Index (GI) of food is important. GI is a measure that indicates how fast the food would get converted to glucose after digestion. Higher GI value indicates a higher conversion ratio of the diet to glucose. Therefore it is advisable to avoid the foods with high GI values.

High GI foods: potato, banana, grapes, custard apple, sugar and foods that contain sugar, refined cereals and its products like white bread and corn bread, white rice, corn and its products. Also the drinks like boot, XXXXXXX etc. has high GI values as they contain added sugar.

Low GI foods: Low fat dairy, vegetables and fruits (except those mentioned in the high GI list), whole grains and cereals, salads, oats, barley, pulses and non-sugary peanut butter.

My final tip is a simple yet the most important one… TAKE SUFFICIENT WATER AND AVOID ALCOHOL AND CARBONATED BEVERAGES.

Doing regular physical activities for 40 to 45 minutes every day would help . Changes in the activity pattern throughout the week, leaves a positive impact on the activity pattern:


•     Every day: go for walk, take stairs, walk instead of riding and add extra steps by taking longer route to grocery store.
•     3-5 times a week: indulge in recreational sports and aerobic exercises like swimming, brisk walking and bicycling.
•     2-3 times a week: weight training, sit/curl up, stretch/strengthening exercises. Also. Leisure activities like golf, bowling, softball and gardening.
•     Cut down on watching T.V., playing computer games, net surfing and sitting for more than 45 min at a time.


Remember that Diabetes Management is a continuous process, a well-planned diet and activity routine is crucial to its success.

Here is a sample menu for you:

Early Morning:
Lukewarm water with 1 tbsp. aloe vera Gel - 1 Glass
Fenugreek Sprouts ½ cup

Breakfast:
Non fried preparations
whole wheat bread - 2-3 slices / vegetable poha, upma, XXXXXXX Sevian - 1 cup / idli - 2 no with Sambhar - ¾ cup / cereals with skimmed milk - 1 cup / stuffed chapatti - 2 noetc.

Mid-Morning:
Fruits ( avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon) - 1 no or 1 Cup cut fruits

Lunch:
2 dry chapatti + boiled rice 1 katori OR 3 dry chapatti
sabji -1 katori
dal – 1 katori OR Skimmed curd / raita
Salad - 1 katori

Evening Snacks:
Tea / Coffee (no sugar) - 1 Glass + high fiber bis.

Late Evening Snacks:
Sprouts / boiled black channa / veg sandwich etc. - ½ cup

Dinner:
2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori.


Hope I was able to Help.

Meenakshi

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