Diabetes is all about control and discipline. Once you know which food groups you need to tackle in your diet, everything else is false in place. Many people are not quite serious when it comes to diabetes, since it is something not entirely chronic and has a slow effect, most people simply skip diabetes out of their life’s equation. Being mindful of your food choices is the only way to avoid diabetes. There is also a plethora of information out there. What to eat, what not to eat. Every new page has upcoming nutritionists and fitness experts, so what should one really do?
The very first step is to calm down and breathe. While it’s true that the amount of information is simply overwhelming you have to make food choices for yourself. Here is a little insight into the food groups that are considered best and worst for diabetic people.
In this article, we are going to break down some good and bad choices based on major food groups. Let’s begin!
On one of my mother’s consultations, her doctor, who also is one of the best diabetologists in Islamabad said “These days many diabetic people are being recommended to try the keto diet that is completely carbohydrate-free. I am here to tell you that NO!”
Your body needs its carbs! While it is a need, moderation is also required to maintain those carbs.
- Whole grains- brown rice, quinoa, millet, oatmeal
- Sweet baked potatoes
- Products of whole wheat with no added sugars
- White bread
- White rice
- Processed grains
- Cereals with added sugars
- Fried potatoes
- White flour tortillas and chapatis
Vegetables are your best friends for diabetic people. It’s full of healthy fiber with less or no salt. Though you have to be mindful about which vegetable should be on your plate and what the recommended quantity is.
Go for a variety of colors for your vegetables. All the greens, reds, purples, and whites are recommended. When it comes down to vegetables, very few things are likely to go wrong.
- Canned vegetables as it has sodium in it
- Vegetables cooked in excessive butter, ghee, or sauces
- Very spicy vegetables
Fruits are quite a safe option as well. However the same applies to fruits as well; they have to be eaten in moderation. Fruits are rich in carbohydrates, fats, antioxidants, and good sugars. Fruits can be consumed in many forms.
- Fresh fruits
- Homemade fruit yogurt without any extra added sugars
- Homemade jams and fruit sauces with low sugar
- Canned fruit-heavy sugar syrup
- Sugared fruit rolls
- Regular jams and fruit yogurts with preservatives
- Sweetened applesauce and other fruit sauces
- Fruit drinks and juices
In the latest of times, everyone has turned towards the health benefits of proteins. Whether it’s fish, chicken, beef, turkey, and seafood’s everyone is hyping about proteins. However, again proteins need to be consumed in moderation like the rest of the food groups.
- Plant-based proteins
- Fish and seafood
- Chicken breast piece in moderation
- Low-fat dairy products
- Fried chicken
- Higher fat cuts of beef, mutton
- Friend bacon
- Regular cheese
- Any of the poultry with skin
- Deep-fried food such as fish and tofu
Sweets, Fats, and Oils
Apart from the fats that we get from our natural sources, there is also an abundance of Trans fat. Apart from Trans fats we also have an urge to consume something sweet. So should we completely starve ourselves when we really want to eat something sweet?
- Low fat desserts
- Raw brown sugar
- Anything with omega-3 fatty acids is good for your health
- All plant-based oils are also good for consuming
- Anything labeled as Trans fats is bad for your heart health. Check the ingredient list that says partially hydrogenated. If it’s there it means there is some kind of Trans fat in there.
- Big portions of good fat. Anything excess can reverse its ‘good’ benefit.
According to a survey conducted on diabetic patients in the federal government services hospital, people who followed careful diets had much-controlled blood sugar levels than the ones who did not. Therefore, no matter what extra preventive care you are taking for yourself, you have to be good with your diet!