Complete meal plan for diabetics to lower blood sugar levels

Diet items for diabetics

Diabetes is a serious non-communicable disease (NCD) that affects millions of people worldwide. The age of onset of diabetes in India is a decade earlier than in Western countries, making it a greater challenge as more people enter the productive working phase with this risk. The main risk factors for diabetes are unhealthy eating habits, lack of exercise, smoking, and excessive alcohol consumption. Additionally, metabolic risk factors such as abdominal obesity, hypertension, and hypercholesterolemia also increase the risk of diabetes.
Fortunately, we can prevent diabetes. According to the WHO, 80% of diabetes can be prevented with just three lifestyle changes: healthy eating, increase physical activity and avoid tobacco. Awareness about dietary diversity and the role of nutrition in the body needs to be spread, especially among everyone. diabetic patient. Appropriate foods to maintain blood sugar levels include:

Prefer low GI foods

According to Dr. Meghana Pasi, Head of MyThali at Arogya World, “Prefer foods with a low glycemic index to stabilize insulin and stabilize blood sugar levels.” Blood glucose level. Grains (wheat, rice, etc.), bananas, root vegetables, cola, and noodles have high GI values ​​(65-75%). Fruits have a medium GI value (45-55%) while milk and dairy products, soybeans, pulses, pulses and dal have a low GI value (30-40%) and are beneficial for diabetics. Lower the overall GI of your meal by mixing foods with different GI values, such as adding vegetables to upma, poha, rice, and parathas. Add dal to rice-based recipes like khichadi, pongal, bisibele rice, pulao, dhokla, and dosa. ”

Non-starchy vegetables include vegetables such as spinach, broccoli, cucumbers, peppers, and tomatoes. They are rich in fiber, vitamins, and minerals, making them a healthy option for diabetics. The high fiber content in vegetables slows the absorption of sugar into the bloodstream, preventing blood sugar levels from rising. Plus, it's low in calories and carbohydrates, and rich in nutrients that help with weight management.
Grains: Carbohydrates such as brown rice and grains have a low glycemic index and help regulate blood sugar levels. Millet also helps in weight management and prevents secondary complications in diabetics. The high magnesium content in millet increases the efficiency of insulin and glucose receptors in the body and reduces triglyceride levels.

lean protein

Include lean protein sources like skinless chicken, fish, tofu, beans, and lentils that don't cause blood sugar spikes. Additionally, it stabilizes blood sugar levels, prevents overeating, and improves diabetes management.

nuts and seeds

Pumpkin seeds, sunflower seeds, almonds, and cashews contain sufficient amounts of magnesium. People with diabetes tend to be deficient in magnesium, which is associated with decreased insulin production and increased insulin insensitivity. Magnesium supplements help regulate blood sugar levels.

spices

Spices such as ginger, garlic, cloves, and fenugreek can help control diabetes.

Ginger

Studies in T2DM patients show that ginger lowers fasting blood sugar levels and significantly improves HbA1c. Gingerol, a bioactive chemical found in ginger rhizomes, has various physiological and pharmacological properties. Ginger helps regulate lipid metabolism and insulin secretion.

garlic

Allicin (a bioactive component found in garlic) affects the production of beta cells in the pancreas and helps release insulin. Garlic can be added to curries, dals, soups and parathas.

cloves

Cloves have antiseptic, anti-inflammatory, analgesic, and digestive health benefits for diabetics. It also helps keep blood sugar levels in check and is known to stimulate insulin production.

fenugreek

Fenugreek has anti-diabetic properties. The high fiber content reduces the digestion and absorption of carbohydrates and reduces the rise in blood sugar levels. Soluble fiber from fenugreek seeds lowers blood sugar levels and improves insulin sensitivity.

Try these meal options

Multi-grain chapati wrap with chickpea and green pepper stuffing, chana chaat loaded with tomato and cucumber, cucumber sticks with hummus, salad with watermelon, cucumber, paneer, lettuce and olive oil, spinach and grilled corn hang curd sandwich. In addition to consuming foods that help reduce blood sugar spikes, control portions to avoid overeating and eat regularly to avoid long intervals.