Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Diabetes diet plan what to eat and what not
Importance of diabetes diet plan
A well-balanced diet plan of diabetes prevents complication in manging blood sugar levels and right diet help to control glucose which maintain a healthy weight and nerve damage. During diabetes we often lose energy so easily so following structured diet under guidance of best dietitian help to improves energy levels and also supports medication effectiveness.
How diet affect blood sugar level
When we eat food its break into glucose which enters into our blood streams and get direct impact on blood sugar levels. Foods with high in refined carbs and sugar like soda and white bread gives rapid spike blood sugar and worsen the condition of patients of sugar.
Food to include in a diabetes meal plan
- Whole Grains
Oats, brown rice and whole wheat are known foods for diabetes which slow sugar absorption and high fiber food which prevent sudden raise blood sugar spikes and whole grains also improves digestion bowl movement and support better weight management. - Leafy Green Vegetables
Low carbohydrates and calories packed food like spinach, kale, broccoli are also vitamins and minerals rich these greeny beauty help to stabilize blood sugar levels and support heart health. - Lean Proteins
Include source which has chicken, fish and tofu protein help regulate appetite prevent sugar cravings and maintains muscle mass which also slow down digestion in steady and regular speed, so it remains good during digestion. - Low-Glycaemic Fruits
Low Gi means low sugar diet plan that contains fruits with less glucose dilution in blood stream fruits like apples, berries, pears and guava has low GI that slowly break into glucose in your bloodstream which provide natural sweetness also good amount of nutrients. - Seeds
Chia seeds, flaxseeds, pumpkin and other seeds are becoming popular between people who are healthy conscious because it is rich in omega 3 fatty acids and high antioxidants that reduce inflammation and slow carbohydrate absorption resultant good amount of energy without any harm.
Food to avoid for diabetes
- Sugary Foods And Sweets
Food like candies, desserts and ice creams worsen the blood sugar level due to its High GI score. And these items also contain refined sugar and unhealthy fats that increase calorie intake that raise insulin resistance over time making it diabetes friendly difficult. - Refined Carbohydrates
Refined carbohydrates food like white bread, pasta and rice are quickly digests food which cause early conversion of food into glucose leading to sudden sugar surges that also show lack of fiber which makes you hungry sooner and can cause overeating. - Fried And Fast Foods
Deep fried items like samosa, French fries, burgers and chips are high containing unhealthy fats, sodium and calories which can raise bad cholesterol levels and promote weight gain and worsen insulin sensitivity. - Alcohol
This is the main imposter in blood sugar level for diabetes patients that interfere with diabetes medications which contribute to weight gain and dehydration.
Sample Day – 1 diabetes meal plan
It not big deal to manage blood sugar easily but when you plan your meals thoughtfully here’s a full day of diabetes friendly eating.
- Before Breakfast – Morning should start with warm lemon water to say hello to your digestion by this drink.
- Breakfast – Soak overnight oats with milk and some seeds and berries this will help to start your digestion light.
- Lunch – Grilled panner with cherry tomatoes with lemon juice and roti.
- Evening Snacks – Roasted makhana with seasoned salt.
- Dinner – Mix veg with roti and cucumber salad.
Tips for managing diabetes through diet
- Eat Balanced Meals
Try to combine healthy carbohydrates, lean protein and healthy fats in every meal that help to balance plates help to keep your blood sugar level stable and prevents sudden spikes or drop during eating. - Control Portion Sizes
Doesn’t mean eating healthy food in large portion will not raise blood sugar level but use smaller plates in measure servings to maintain portion control help to balance out blood sugar level. - Choose Low-Glycaemic Foods
This is important to choose low glycaemic index like whole grains, legumes and non-starchy vegetables which help to release glucose slowly and keeping your sugar level steady. - Stay Consistent With Meal Timings
Eating regular intervals without skipping meals that will helps to your body to regulate insulin and prevents glucose fluctuations while eating foods.
When to consult a dietitian
Managing diabetes sometime feel overwhelming when so much conflicting advice about what to eat and what not… listen very patient have different hits so it’s best to consult a quality dietitian.
- You will first diagnose with your diabetes problem and will get guidance on meal planning.
- Your blood sugar level fluctuating despite taking medication.
- You are unsure how to balance all nutrient in your diet with less budget.
Conclusion
Manging diabetes isn’t just about cutting out sugar – it’s about creating balance with consistency and mindful eating habits that support long term health benefits not even diabetes with the right diabetes diet plan you remember small changes to lead big result over time. So, despite of wondering here and there try to consult a Famous dietitian in India or world for better guidance and maximum health benefits.
Potatoes also have high GI value, so it is better to include occasionally. And try to combine it with other green vegetable to slows down glucose absorption.
Sugar isn’t totally off limit, but it should be treated like an occasional indulgence not a in daily habit that people often eat as desserts and some addictive individuals who always crave for sweet.
Most people in diabetic eat in a day 3 main meals and 2 small snacks and this food are healthy so snacking should be healthy to overcome symptoms.
Yes, but choose raw fruits with low GI index value and try to avoid packaged fruit juice.
White rice digest so easily which can raise blood sugar level instantly despite you can switch with brown rice, millets and Dalia.
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