Living well with diabetes means taking your medication regularly, reducing stress, exercising regularly and knowing what foods are good and bad for keeping your blood sugar levels in a healthy range.
A smart diabetes diet looks a lot like the healthy eating plan doctors recommend for everyone which includes eating lots of fiber-rich fruits and vegetables, enjoying whole-grain carbohydrates in moderation and fueling up with lean protein while making sure all this is in moderation.
Follow the below shared diet plan this year to see a fitter version of you :
- Start your day with a glass of Apple Cider Vinegar or Green Tea. A glass of Apple Cider Vinegar a day keeps diabetes, heart and weight issues at bay.
- After 10-15 minutes take about 6 almonds or 2 oats biscuits.
- For breakfast, have a glass of milk ( 200 ml) and approximately 60 grams of Oats or Poha. You could also take 1 boiled egg on days.
- Around mid morning when you start getting hungry, drink a glass of buttermilk or coconut water. You could alternate this on days with a serving of fruits like papaya, apple, oranges or guava. Buttermilk is rich in potassium, vitamin B-12, calcium, phosphorous and probiotics.
- For lunch ditch your regular atta and have multigrain roti or brown rice. You could accompany this with Dal and any seasonal vegetable.You can also take a bowl of yogurt along with your meal. If you enjoy non vegetarian food then opt for some healthy prepared chicken or fish.
- Around evening have a cup of sugar free tea or coffee. You can take a handful of Roasted Makhanas or 2 multigrain biscuits along with it.
- For pre dinner which is usually around 7:00 pm take a serving of fruit as per choice or a handful of chia or sunflower seeds.
- End the day with dinner. You could have multigrain roti or rice with dal/paneer or any seasonal veggie. Enjoy with a bowl of curd.
- If you are someone who gets hungry a little late at night then have a small glass of toned or skimmed milk.
Try this diet plan for a month and you will definitely see a change in your blood sugar levels.
Some points to keep in mind with this diet plan:
- Avoid maida commonly present in biscuits, white bread, samosa etc
- Do not consume packaged juices or cold drinks
- Completely avoid fried food like pooris and namkeens
- If you think artificial sweeteners are okay. End the habit now.
Along with you diet, make sure to indulge in regular exercise.With this new plan keep a track of your blood sugar levels using a glucometer.