{"id":4978,"date":"2022-08-16T06:52:36","date_gmt":"2022-08-16T06:52:36","guid":{"rendered":"https:\/\/www.beatoapp.com\/blog\/?p=4978"},"modified":"2024-06-25T13:07:59","modified_gmt":"2024-06-25T07:37:59","slug":"7-ways-to-build-a-healthy-sustainable-diet-for-diabetics","status":"publish","type":"post","link":"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/","title":{"rendered":"7 Ways to Build a Healthy &#038; Sustainable Diet for Diabetics"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Eat_More_Fruits_and_Vegetables\" title=\"Eat More Fruits and Vegetables\">Eat More Fruits and Vegetables<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Prefer_Local_and_Seasonal_Products\" title=\"Prefer Local and Seasonal Products\">Prefer Local and Seasonal Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Avoid_Eating_More_Than_Needed_Opt_For_Portion_Sizes\" title=\"Avoid Eating More Than Needed, Opt For Portion Sizes\">Avoid Eating More Than Needed, Opt For Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Swap_Animal_Protein_For_Plant-based_Ones\" title=\"Swap Animal Protein For Plant-based Ones\">Swap Animal Protein For Plant-based Ones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Choose_Whole_Grains\" title=\"Choose Whole Grains\">Choose Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Eat_Dairy_Products_in_Moderation\" title=\"Eat Dairy Products in Moderation\">Eat Dairy Products in Moderation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.beatoapp.com\/blog\/7-ways-to-build-a-healthy-sustainable-diet-for-diabetics\/#Avoid_Unnecessary_Packaging\" title=\"Avoid Unnecessary Packaging\">Avoid Unnecessary Packaging<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"c5\">One of the topics that got serious attention during the pandemic is sustainability. With the use of masks, PPE kits, and other non-biodegradable items to protect oneself from the virus, eco-warriors across the world are facing a bigger threat to combat this plastic menace. One of the million-dollar questions everyone is asking is \u201cWhat are the sustainable solutions for food?\u201d&nbsp;<\/span><\/p>\n\n\n\n<a href=\"https:\/\/beatoapp.com\/\/lps\/inapp-beato-paid-coach-consult-web?id=2400330&#038;campaignid=2400330&#038;source=2400330&#038;utm_content=%2Fblog%2Fwp-json%2Fwp%2Fv2%2Fposts%2F4978\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"300\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png\" class=\" wp-post-image\" alt=\"\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png 1024w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-300x88.png 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-768x225.png 768w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-420x123.png 420w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-840x246.png 840w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-150x44.png 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a>\n\n\n\n<p><span class=\"c0\">We\u2019ll tell you how! Here are 7 ways you can commit to making the world more sustainable by making small changes to your diabetic diet.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/zLGpYJPxMgpLLLNZj_ZiYMuLQwRz1JywkhhkI9Foc2ioyUuSAn20oAD5GL-lIvBwX75_NhPW4bR1nu0d0vLYFPilqs31ydAi8Sx3WzNT6xolcqt9O1XOtULX2lLcSMlh_QhBNuuB\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h.9ib9a1i65q7f\"><span class=\"ez-toc-section\" id=\"Eat_More_Fruits_and_Vegetables\"><\/span><span class=\"c9\">Eat More Fruits and Vegetables<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"c0\">Consuming more fruits and vegetables as part of your sustainable diet not only will help your good health but also will cause significantly lesser environmental impact. Though, in certain cases, the resources put in to transport and keep them fresh can overcome the goodness they bring to the environment. In such cases, it is recommended to eat them on a rare basis to keep your diet sustainable. Some of the examples include:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li><span class=\"c0\">Vegetables and fruits that need refrigeration or are too easy to perish (berries, salads).<\/span><\/li>\n\n\n\n<li><span class=\"c0\">Food items that are grown in protected conditions.<\/span><\/li>\n\n\n\n<li><span class=\"c0\">Fruits and vegetables that require too many resources.<\/span><\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/AUQ6hwq8fXjPjWz1wbm7ISCrwxaI2swduzddrPB1WH5bb1HeqX-xt4u6QbZZPRdoh566Ywy8BXdy62btzxCEPsy36R8S_8xLXzjWhJ9RLVVz-W_7SAvzM2cqHUQ4Bul8oqPXAGJy\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.ml98hb3llb4i\"><span class=\"ez-toc-section\" id=\"Prefer_Local_and_Seasonal_Products\"><\/span><span class=\"c2\">Prefer Local and Seasonal Products<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span class=\"c0\">Locally-grown foods and seasonal products are more sustainable in choice. If the products are consumed at the source, then the cost of production and storage of the items for seasons beyond the natural growing season will be lesser.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/XiKP0ofkvdAOL4GO5TpbIx0pSFyYg1kZuaNAaY4bd_dTEp-E0Y9-JfA99uPYSbQpbskNlYeod2kspKYek7XiWyJEhNax5jMU16YWrlwrXXi6eiVQdQjC6YwPx9h788TBCLZAzcZe\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.6ptfpcryf8p3\"><span class=\"ez-toc-section\" id=\"Avoid_Eating_More_Than_Needed_Opt_For_Portion_Sizes\"><\/span><span class=\"c2\">Avoid Eating More Than Needed, Opt For Portion Sizes<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span class=\"c0\">This can also be considered a health tip. Consuming only whatever is needed helps in reducing demand on the food supply, thus reducing excess production or supply. This also helps in keeping one healthy by avoiding excess food and keeping the weight in check. Opt for portion sizes and pay attention to the quantity you intake.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/wJ0pyBSeRpruAF0kJCM7rIZ8aqzIc2rXMm9kZr0mn71skpJpLPutuZcgpGqISrmKe9Q8cwg_72uTxy240wh2-Bb-rlzhV13ViOeLUiYkAov8d1KQWuMTGQJMpYtBfrOYt8Npb1V5\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.pbuprubshcmc\"><span class=\"ez-toc-section\" id=\"Swap_Animal_Protein_For_Plant-based_Ones\"><\/span><span class=\"c2\">Swap Animal Protein For Plant-based Ones<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span class=\"c0\">Animal-based proteins need more resources to procure, hence in order to build a sustainable diet, it is important to go for plant-based proteins. Plants that are rich in protein include pulses, beans, and some grains). Moreover, opting for plant-based proteins helps in providing more fiber and has a lesser saturated fat content.<\/span><\/p>\n\n\n\n<p><span class=\"c0\">In case you are someone who can\u2019t avoid animal proteins, you can limit your consumption and opt for more sustainable meats such as chicken.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/8ITKygY8duw_KTW8CnRjoL1XFPnDsRCbUAD7B0C7j5THO5otOaZmTTqsSjeKTROqUhv7aMiq-RNU_oET_Ldaa9QtvMoqrdkYC03Dz3x_H3dbrfZ1DyQjvGpTehEs-5NnmbOG4rC-\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.u7c0vkchzvoi\"><span class=\"ez-toc-section\" id=\"Choose_Whole_Grains\"><\/span><span class=\"c2\">Choose Whole Grains<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span class=\"c0\">Processed and refined cereals are more resource-intensive and hence must be less consumed for a more sustainable diet. Non-refined cereals help in various health complications including diabetes, cardiovascular diseases, and others. Choose whole-grain bread, wheat, quinoa, and brown rice. Please note that the production of brown rice requires a lot of water, hence must be enjoyed in moderation.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/epup0inFbb0meJNYYEqOh_ELx-Tj-qbWaa713vMa-PkJ9Lt3v6SxgjjpAuDF5rOOZt2Yp1DGFPdRFRWZziBJLciLcaQBqilpb6sDWqOJBxfDDNauSoD_cLQPAVqWnJuqzYfkM0Na\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.2u6qxoap67of\"><span class=\"ez-toc-section\" id=\"Eat_Dairy_Products_in_Moderation\"><\/span><span class=\"c2\">Eat Dairy Products in Moderation<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><em>Shivangi Gupta, Diabetes Educator at BeatO shares<\/em>, \u201cToned\/double toned&nbsp;<span class=\"il\">milk<\/span>&nbsp;can be added to the diet of people with diabetes. Also,&nbsp;<span class=\"il\">milk<\/span>&nbsp;products like toned curd, and double-toned paneer has lesser calories in comparison to&nbsp;<span class=\"il\">milk<\/span>. Non-diary products like soy&nbsp;<span class=\"il\">milk<\/span>\/almond&nbsp;<span class=\"il\">milk<\/span>\/coconut&nbsp;<span class=\"il\">milk<\/span>&nbsp;can be used as they\u2019ve fewer calories.\u201d<\/p>\n\n\n\n<p><span class=\"c0\">While we all are aware of the benefits of dairy products, these products have a severe environmental impact. Therefore, instead of stopping consumption in total, one can limit the consumption of items that are low-fat and unsweetened. <\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/WpJ2G7wFD9UzfeH86KjK9S5Zz1WEF1R-v6cfQBXi-ljcnnkr7-qVD85L5BJ7yx-xwFPWKyTWsCdBC905BTUOlvzaOWQU3vRyqKRNVq_dIaDNXkbz_dXnk6lVoOIjz91ZfdXY4veO\" alt=\"\" title=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h.whs7w87cxzdz\"><span class=\"ez-toc-section\" id=\"Avoid_Unnecessary_Packaging\"><\/span><span class=\"c2\">Avoid Unnecessary Packaging<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><span class=\"c0\">Food items that are packaged with non-recyclable materials cause a huge impact on the environment. Hence, it is important to reduce the amount of packaged products. Alternatively, one can buy food in bulk or opt for environmental-friendly packaging.<\/span><\/p>\n\n\n\n<p><span class=\"c0\">It is our responsibility to ensure the actions taken by us cause minimal impact on the environment. This need not be necessary through big steps but through small actions.<\/span><\/p>\n\n\n\n<p><span class=\"c0\">Follow all the recommendations given by your health coach and do not forget to <a href=\"https:\/\/shop.beatoapp.com\/products\/beato-curv-glucometer-free-strips-lancets-type-c-usb-connector-not-compatible-with-ios?utm_source=Organic&amp;utm_medium=hindi_Blog&amp;utm_campaign=CurvGluco\" title=\"monitor your sugar levels \">monitor your sugar levels <\/a>on a regular basis.<\/span><\/p>\n\n\n\n<p><span class=\"c5 c11\"><a class=\"c12\" href=\"https:\/\/www.beatoapp.com\/diabetes-care-program?utm_source=Blog&amp;utm_medium=SustainableDiet\">Choose the best health plans with BeatO!<\/a><\/span><\/p>\n\n\n\n<p><em>Author &#8211; <strong>Sakshi Poptani<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8230;<\/p>\n","protected":false},"author":10,"featured_media":9312,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[732],"tags":[7],"class_list":["post-4978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-and-food","tag-diabetes-care"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/4978"}],"collection":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/comments?post=4978"}],"version-history":[{"count":16,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/4978\/revisions"}],"predecessor-version":[{"id":32990,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/4978\/revisions\/32990"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media\/9312"}],"wp:attachment":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media?parent=4978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/categories?post=4978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/tags?post=4978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}