Diabetes is a condition that impairs the ability of the body to process blood glucose, also called blood sugar. In other words, diabetes refers to a condition of increased levels of blood glucose or blood sugar in the body. A person with a fasting blood sugar test showing 126 mg/dl or more and with random blood sugar levels of 200 mg/dl or more on two separate tests is considered to be diabetic. The management of diabetes depends upon the type of diabetes one is suffering from, such as Type 1 diabetes, Type 2 diabetes, gestational diabetes, and such because not all the types of diabetes result from being overweight or due to an unhealthy and inactive lifestyle. Certain forms of this condition are also present since birth. However, the role of diet and exercise in the management of diabetes cannot be ignored.
Foods to eat when you have diabetes
Eating the right foods for a diabetic is a must to keep the blood sugar levels in the target range. The whole act is basically to balance the intake of healthy carbohydrates, proteins, and fats.
- Consume leafy greens, and opt for more raw, cooked, or roasted vegetables in your meals.
- Wheat, gram, or chickpea and millet are the preferred cereals.
- Blackberries, oranges, apples, papaya, pomegranate, watermelon, raw banana, and Indian gooseberry are the fruits of choice for patients of diabetes.
- Vegetable juice, lemon juice, and soups are healthy options when it comes to drinks for diabetics.
- Whole grains, high-fiber foods, nuts and seeds, lean protein, and low-fat dairy products are recommended.
- Almonds are considered to be beneficial.
- The oils preferred are mustard oil, olive oil, and such.
- Turmeric and cumin seeds in the category of spices are considered beneficial for diabetics.
Foods to avoid when you have diabetes
Staying away from foods that can dangerously spike your blood sugar levels is a must. Carbohydrates are broken down into glucose in the blood faster than other types of food. Hence, keeping a check on their consumption is mandatory. Proteins and fats do not impact blood sugar levels directly, but they should still be consumed only moderately in order to regulate calorie intake and body weight.
- Soda and desserts like chocolates, pastries, sweet pickle, and cookies are made of processed sugar; they have poor nutritive value and contain low-quality carbohydrates, so these need to be avoided.
- Avoid or limit the intake of fruits such as mangoes, bananas, grapes, sugarcane, and dates.
- Refined oil should be used minimally.
- Beverages such as sweet tea and coffee should not be consumed.
- Curd mixed with vegetables should be preferred over plain curd.
- Sweet potatoes should be considered as a substitute when you are craving for normal potatoes.
- Fried foods and fatty red meat should be reduced from the regular diet.
If you still fail to manage your diabetes with proper diet and lifestyle, you should seek the help of a doctor who will guide you.