Diabetes is a health condition marked by elevated blood sugar levels. If you are someone with Type 2 Diabetes, then you can manage it by eating healthy & leading a healthy lifestyle.

How food affects Blood Sugar?

Food directly affects your blood glucose and so, while managing diabetes it is important to know what and how much to eat and follow an eating plan that fits your lifestyle.

Plan a Diabetes Diet

A diabetic diet doesn’t involve giving up on all your favourite foods. Here are a few health tips from the best Dietician in Delhi for planning an ideal Diabetic diet:

 1. Eat more 

1) Eat more healthy fats like nuts, olive oil, fish oils, flax seeds, or avocados.

 Identify Fats Wisely 

Some fats are unhealthy while others have several health benefits, so it’s important to choose fats wisely.

• Unhealthy fats: These include trans fats. Avoid commercially-baked goods, packaged snack foods, fried food, etc.

• Healthy fats: Unsaturated fats are the healthiest and come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids are equally beneficial and come from salmon, tuna, and flaxseeds.

• Saturated fats: They are found in tropical oils, red meat, and dairy. Enjoy these with moderation.

2) Eat fruits and vegetables, whole ones rather than juices, ideally fresh, the more colourful the better. And do refer to the food exchange list while deciding upon the portion size of fruits. 

4) Protein Rich Foods

Protein not only keeps you full for longer but also lowers the GI of the food when combined with the high-GI foods like rice. Hence, it is advised that you must include Protein at each meal of the day.

4)  Whole grains and millet

Whole grains high-fibre cereals have a lower glycemic index and don’t lead to a spike in blood glucose compared with refined grains. 

 2. Eat less 

• Trans fats from partially hydrogenated or deep-fried foods.

• Packaged and fast foods that are high in sugar, baked goods, sweets, chips, desserts

• Refined flour foods like noodles or pasta

• Red and processed meat

* Sweets and sugary items.

When investing in Diet plan for Diabetes patients in India, you needn’t eliminate sugar altogether. Even sugar patients can enjoy a small serving of their favourite dessert now and then, but remember moderation is the key. Also, the type of dessert you choose has a role. 

 Tricks to cut down on sugar: 

• Reduce intake of soft drinks, soda and juice.  Can replace sugar with stevia or monk fruit sugar, but again excess of these isn’t recommended and can have bad effects.

• Check food labels for hidden sugar

• choose dairy-based homemade desserts( made with healthy alternatives of sugar )  over the maida and fried ones. 

• Invest in healthy ways to satisfy your sweet tooth

 Don’t Consume / AVOID 

Alcohol

Alcoholic drinks like beers and wines are full of carbs and sugars. Cocktails too are loaded with sugar. It is advisable to reduce liquid calories that can spike up your blood sugar levels.

How to reduce your risk of developing diabetes? 

A dietician for weight loss encourages you to lose 7% of your body weight to cut your risk of diabetes in half. The best Dietitian in Delhi advises you to follow a regular eating schedule and record what you eat in a diet diary for self-check. Contact us today and get a tailored online diabetic plan made for you.