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
Proper diet chart for diabetic patient
Introduction
In this Blog we will see the importance of Diet in Diabetes Management. How diet affects blood sugar levels and How Role of Balanced Nutrition in Diabetes is important. What are the key nutrients for Diabetic Patients and many more things we will discuss.
Importance of Diet in Diabetes Management
How Diet Affects Blood Sugar levels?
Balanced Diet and nutrition help to control blood sugar level by providing the right mixture of carbs, proteins and fats:
- Complex Carbohydrates are slow in digest which cause sudden raise of insulin level.
- Fiber-Rich Foods have slow sugar absorption, so it is preventing sharp spikes.
- Proteins and healthy fats improve temptation of eat something and reduce frequent hunger, preventing unplanned snacking on unhealthy items.
Role of Balanced Nutrition in Diabetes
A proper Diet for Diabetic patients matters a lot because it will help to control blood sugar levels in your body. It prevents serious complications in your body like heart disease, kidney issues and nerve damage etc. It will maintain proper healthy weight, so you feel energetic, and it supports your overall well-being.
Key Nutrients for Diabetic Patients
- Carbohydrates: Complex Carbohydrates digest slow and prevent rise in blood sugar levels whereas Simple Carbohydrates digest fast and it can’t prevent sudden rise in blood sugar level so it would be better if you choose complex over simple carbs.
- Proteins: It gives energy, helps to repair damaged tissues and stabilizes your blood sugar level in bloodstream you can take protein from plant and animal-based food.
- Plant based protein sources: fruits, vegetables, soya beans and lentils
- Aniam based protein sources: fish, eggs and lean meats
- Fats: There is a difference between Healthy fats and Unhealthy fats. Healthy fats help to improve heart health and reduce or regulate blood sugar levels, but Unhealthy fats do things quite opposite it causes poor heart health, you will feel struggle to breath or walk when you have Unhealthy fat in your body, and it will spike your blood sugar level
- Fibers: It has properties to digest slow and reduce the absorption of sugar. It will Keeps blood sugar levels steady and improve your digestive health it also reduces cholesterol
- Vitamins and minerals: There are many essential micronutrients like Magnesium which helps to improve insulin sensitivity in your body, Chromium which helps to regulate blood sugar level and Vitamin D to improve or boost metabolism
Sample Diet Chart for Diabetic Patients
Morning
- 1 glass lukewarm water with lemon
- 5-6 soaked almonds or walnuts
Breakfast ideas
- Oats with berries
- Vegetable upma
- Vegetable poha
- Moong dal Chilla
- Idli with sambar
Mid-Morning Snack
- Nuts and seeds
- Fruits like apple or pear
- Roasted chana
- Vegetables sticks
- Sprout chaat
Lunch options
- Brown rice with dal
- Whole wheat roti with sabzi
- Steamed vegetables
- Millet khichdi
- Rajma salad bowl
Evening Snacks
- Roasted chana
- Roasted makhana
- Cucumber salad
- Salted nuts and seeds
- Sprouted moong dal
- Besan Chilla
Dinner idea
- Palak paneer, roti and salad
- Moong dal khichdi
- Mix vegetables soup
- Sprouted moong salad bowl
- Paneer Bhurji
Food to include in a diabetic diet
- Whole grains like oats, brown rice and millet which has healthy fats and fiber with low GI score that prevent raise of sugar in blood stream
- Green vegetables like spinach, Methi, kale and coriander which are very low in calories & carbs and high in magnesium improves insulin action.
- Proteins rich foods like nuts, seeds, chicken and fish contains healthy fats slow digestion of carbs, and support heart health.
- Low glycaemic fruits like apple, pear, guava and watermelon provide vitamins, minerals and antioxidants that help in insulin production.
Foods to Avoid for diabetic patients
- Carbonated water and Sugary beverages: which cause immediate raise in blood sugar with empty calories.
- White bread, white rice and noodles: these product digest quickly and raise sharp sugar in rise which can worsen the sugar level.
- Sweets and desserts: this is oil in water combination it can never suits on diabetic patients very harmful during sudden rise in sugar in bloodstream
- Deep-fried and high-fat fast foods: fried snacks, chips, pakoras and bakery biscuits which increase bad cholesterol increase the heart disease risk and worsens insulin resistance.
- Excess salt: salt raise the blood pressure in diabetics patients which already have higher risk of hypertension which increase strain on kidneys can cause swelling
Tips for Maintaining a Healthy Diabetic Diet
- Stay hydrated which helps to come of toxins through urine and keep kidneys healthy which prevents dehydration related to sugar spikes.
- Maintain regular meal timing to avoid skipping meal and prefer small frequent meals to avoid overeating which keeps blood sugar stable.
- Monitor blood sugar levels regularly daily which helps you to track how food affect glucose level and choose which food to pick or which one should avoid.
Conclusion
If you are a diabetic patient, then you need a proper diabetic meal plan which naturally overcome the symptoms in your body. There are many healthy meals for diabetes including taste some time it becomes hard to follow diabetes-friendly diet chart because it doesn’t contain taste and seems boring, but you can make it tastes as by consulting better dietician which analysis your body symptoms then suggest accordingly. Because every patient has their own history and traits of body sometime even with low glycaemic food for diabetics can disbalance the blood sugar level.
Yes, but in moderation white rice digest easily and raise glucose level in blood stream easily so prefer millet and brown rice over white rice which absorb sugar naturally.
Despite of using packaging food like chips and biscuits you can eat roasted chana and makhana for your crunchy craving during evening.
It is better to avoid sweets but if your craving dominates you can choose sugar free fruit-based desserts in very small portions and only occasionally.
Long fasting cause dangerous sugar fluctuations so always ask to dietician and doctor don’t believe in social media things.
Between 7 to 8 pm dinner should be light and diabetic friendly including balance nutrients.
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