Suffering from Diabetes? Here’s the Perfect Diet to Follow

As of 2018, 1.3 million Indians were suffering from diabetes and high blood pressure, according to the first nationally representative study by researchers at the public health school of Harvard University. The number of people affected by these noncommunicable diseases is expecting to rise as the population ages.

Diabetes specialists say that a healthy eating plan keeps the blood sugar levelswithin the target range and makes the best use of the insulin produced by the pancreas. Here is a precision nutrition guideline for you to follow if you’re suffering from diabetes. 

What Food to Eat 

A proper diabetic diet plan means consuming healthy food in limited portions. This helps to reach diabetes management goals in a nutritious and well-organized manner. Here area few recommended foods:

Fish: Consider eating heart healthy fish like sardines, tuna, mackerel, salmon, herring and anchovies twice a week. These are especially good for diabetic patients who have a high risk of stroke or heart diseases.
Leafy Greens: All plant foods are rich in fiber, which helps in better digestion and controls sugar. Kale and spinach contain less carbs and are excellent sources of vitamin C and minerals.
Eggs: Diabetes specialists say that whole eggs contain high protein, which works wonders to improve insulin sensitivity and reduce inflammation. Moderate egg consumption can have a positive impact on your blood sugar levels and cholesterol.
Nuts: Doctors at diabetic reversal clinics suggest the intake of nuts in moderate quantities. Cashews, walnuts, pistachios, almonds and pecans are low in digestible carbs and regular consumption can reduce blood sugar levels. Make sure the quantity does not exceed 5 grams.

What to Avoid

No matter how hard you try certain foods can work against your goal of diabetes management. Here are some foods that are never part of a diabetic diet plan

Trans Fat: Baked foods like cupcakes, margarines, frozen food, peanut butter and creamers contain trans fat and are dangerous for a diabetic patient. They cause insulin resistance and increase the chances of heart diseases.
Cholesterol: Liver, high fat dairy products and egg yolks are loaded with high levels of cholesterol which affects heart health and sugar levels. A diabetes diet aims to lower HDL cholesterol content in the body and increase LDL cholesterol.
Sugary Drinks: Sweetened juices, sodas, iced tea and cold drinks should be strictly avoided if you have been diagnosed with diabetes. They contain fructose which promotes insulin resistance and other conditions linked with diabetes. Switch to healthier beverages like tea, coffee and less sugary drinks to avoid obesity and fatty liver.
Dry Fruits: When fruits are dried, the water content in them is reduced, resulting in high sugar concentration. They are also high in carbohydrates when compared to fresh fruits. To keep your blood sugar under control, replace grapes and oranges with apples and berries. 

Get in touch with doctors at reputed diabetic reversal clinics to work out a diabetes diet plan according to your taste and lifestyle preferences. This will keep you away from serious complications in future.

About Violet

Violet Rae Murphy: Violet, a biotech analyst, covers advances in health technology, biotech innovations, and the future of personalized medicine.
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