In this fast paced world, instant foods have taken prominent space in the kitchen shelf. Easy to
cook, quick fix solution and all-in- a-box meal has made instant foods popular.
Diabetes is a chronic condition that requires holistic eating. The food that one eats plays
immediate role on the blood glucose levels in case of diabetes. A diabetes diet is recommended
to be fresh, organic, with plenty of raw vegetables and fruits along with lentils, pulses, herbs as
well as nuts and seeds.
Meals that are processed, ripped off fiber, high on salt and oil are not healthy options for all
especially those with high insulin resistance.
When shopping for groceries it is best to avoid foods that are labeled as instant or quick cooking
meals. Two minute noodles, frozen or pre cooked meals seem like convenient choices but
nutritionists definitely do not recommend any of these options especially in a diet for diabetes.
Infact, jams, chocolates, juices that claim as being ideal for diabetes should be rechecked for
the starch or artificial sweetener content. Even though these products claim that these are low
on sugar or have no added sugar but these contain additives which may not be healthy options
for anyone when consumed over long period in diet.
Make Wise Food Choices
Understanding that instant food meals are not wise choices in a diet for diabetes, let us explore
three common food items that can be conveniently replaced with more healthy options in case
you have diabetes.
When purchasing oatmeal it is best to buy steel cut oats or rolled oats. Instant oats are the more
processed version of oats. These are easy to prepare and turn out soft and creamy but instant
oats have been stripped off fiber unlike rolled oats or steel cut oats. As per nutrition
recommendation a high fiber meal is best to keep blood glucose levels in range and diabetes
meal plan can include oats and milk as long as it is not the instant version.
To bake bread, refined flour, oil as well as baker’s yeast along with sugar and salt is used. The
glycemic index of white bread is 100 and is actually the most frowned upon instant food
available in a diabetes meal plan.
Multi grain bread will have wheat flour but nutritionist’s advice to look for stone ground multi grain bread. The diabetes educator’s at BEATO always recommend eating raw vegetables in a sandwich if eating bread to help with fiber content and avoiding spikes in blood glucose levels in case one has diabetes.
Ready To Eat Breakfast Cereals
It is very handy to pick a box of instant breakfast cereals when you are on the go. But, these
ready to eat crunchy breakfast meals are not as healthy as the marketing content on the box
claim. The additives and sugar content make these breakfast cereals the worst choice for a
diabetic diet. It is actually more prudent to eat a fruit and drink a glass of milk if one is pressed
for time in morning. Broken wheat i.e. dalia or quinoa or cous cous or ragi or steel cut oats or
rolled oats with milk are the more high fiber nutritious diabetes breakfast options as
recommended by diet experts at BEATO.
These are three food items that we briefed upon as pour objective of knowledge share.
Understanding that diet for diabetes can be made interesting and there are plenty of choices to
explore, the team of dietitians at BEATO brings forth a regular update on what to eat in case
you have diabetes to make this therapeutic journey exciting. Do look out for daily dose of
interesting write ups that will certainly improve your outlook towards diet care in diabetes.
Content Support By Tina Khanna
Certified BeatO Diabetes Educator