Best Diabetic Diet Food Chart

Best Diabetic Diet Plan

Diabetes is caused due to high level Glucose in blood. Healthy diet in daily life helps in maintaining controlled blood sugar level.

Food to be avoided by diabetics :

• Most dangerous factor is refined starch. Refined starch is found in any food  that is made by white flour like white bread, white flour pasta etc. They have high content of carbohydrates which causes rapid raise in sugar levels.
These carbohydrates take longer time to digest.
• Whole milk :  Milk products also come under food that need to be avoided . Full fat dairy products increases Insulin and worsts the conditions for diabetic patients.
• White Rice : White rice contain low quality carbohydrates and lack fibres. It is easily digested which in turn boosts the blood glucose level. If  you can’t stay away from rice then replace white rice with brown rice.
• Potatoes :  Consuming potatoes on regular basis is extremely harmful who are suffering from diabetes.
• Fruit juices :  Fruit juices are loaded with fruit sugar that causes the sharp raise in blood glucose level and daily intake of fruit juice shows the risk of developing type 2 diabetes by 18%.
• Raisins:  like kismis, cashew nuts etc need to be avoided, though they are rich in fibres they shoot up the blood sugar level. Dried fruits don’t have water in it which will have more carbohydrates and calories increases glucose level.

• Deep Fries  such as French fries, nuggets as they are fried in hydrogenated oils that are loaded with un healthy  trans fats that increases  bad cholesterol in blood.
• Soft drinks and energy drinks : They increases the risk of developing diabetes. Soft drinks are loaded with calories which results in weight gain. People have more weight  are at high risk to get diabetes.
• Artificial sweeteners : Avoid artificial sweeteners, if you are craving a sweet treat have a desert made of sugar but keep it moderate   .
• Fats cuts such as red meat, pork or lamb  are very harmful to diabetic patients. These are loaded with unhealthy saturated fats that increases the risk of heart diseases.

Diabetic Food need to be taken :

 People who have diabetes need to take food every regular intervals. You should not take full quantity at a time, split your complete meal and intake it so that you will not feel heavy and hungry after having your meal at once.
• Opt for barley, oat meal, cereals, brown rice.
• You can have white meat, chicken, turkey, lean cuts of beef, pork and fish to keep diabetes under control.
• Sprouted grains are rich in fibres which helps to control sugar levels and heart diseases.
• When you feel hungry intake raw vegetables, salad, black tea , soups, thin buttermilk, lemon water.
• Beans :  They are rich in soluble fibres and lowers risk of elevated blood sugar levels after meals. So take plenty of beans to maintain blood sugar levels at a stable range.
• Onions :  They play a crucial role in maintaining your blood glucose in control.
• Fenugreek seeds: They contain 6 components that helps to regulate blood sugar levels. It increases Good cholesterol, preventing cardiovascular disease, which in particular is a threat for diabetic patients.
• Marsh Mallow : It has a soluble fibre called pectin.  It is very effective way to control your blood sugar levels. Other sources rich in Pectin are Apples, Carrots , figs and rose hips.
• Peanuts :  As beans they also play vital role in marinating sugar level. They are rich in fats so don’t overdose it.
• Bitter Guard : This is superb vegetable that regulates your blood sugar level. 2 tea spoons of bitter guard powder (5 grams ) decrease blood sugar level by 54%. Taking on 50 ml of bitter guard extract reduce blood sugar by 20%.

Eat more:
• Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
• Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
• High-fiber cereals and breads made from whole grains or legumes
• Fish and shellfish, organic chicken or turkey
• High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt.

Diet Chart:
• Morning at 6 or after you wake up  take ¼ tea spoon fenugreek powder with water.
• At 7 Am 1 cup sugar free tea with 1-2 biscuits. You can take sugar free biscuits special made for diabetic patients.
• 8: 30 Am, 1 plate upma or oatmeal, half bowl sprouted grains and 100ml cream free milk without sugar( optional)
• At 10: 30 Am 1 small fruit or 1 cup thin and sugar free buttermilk or lemon water.
• For lunch, 2 roti of mixed flour, 1 bowl rice, 1 bowl pulse, 1 bowl curd, half cup soyabean or cheese vegetable, half bowl green vegetables, one plate salad.
• At 4 Pm 1 cup tea without sugar and 1- 2 sugar less biscuits or toasts.
• At 6Pm 1 cup soup
• At 8 30 Pm 2 roti of mixed flour,1 bowl rice, 1 bowl pulse, half bowl green vegetables , one plate salad