Smart choice of food complemented by yogic lifestylecan help to control your blood sugar. Avoid saturated fat, trans-fat, sweets and sweetened beverages. Remain physically active and avoid stress & anxiety

Are you looking for diabetes-control diet? Diet regimen is not the same for type 1 and type 2 diabetic patients. Although, both need healthier food choices with precautions while eating and drinking.  It can help you manage your blood sugar, blood pressure and cholesterol levels. Balance what you eat and drink with active lifestyle. If you are at the borderline, it can prevent diabetic problems. A well-managed diet plan is pre-requisite to control and manage it.

Diabetes patients are generally overweight. They are more prone to heart disease and strokes. If you have type 2 diabetes and overweight too, reduce your weight first. A low calorie, sugar-free & protein rich is best diet for you. Protein-rich diet with low carbohydrates helps to control it in many ways. It helps to diminish fat mass. Prefer whole-meal chapatti in breakfast and lunch. Cut down on low fiber food. Eat less salty, less spicy and less oily food.

Fix your time for each meal and stick to it religiously. Eat variety of easily digestible foods from all groups. Eat lot of salads and fresh citrus fruit. Try to gain healthy weight. Over-weight can aggravate your problem. Avoid saturated fat, trans-fat, sweets and sweetened beverages. Active lifestyle and daily jogging also helps to control your blood control.

Role of Diet in Controlling Diabetes

Good nutrition is an important part in controlling diabetes. Combined with jogging and evening walk, your diet can help you to reach healthy weight, and reducing blood content in sugar. A diabetic should eat healthy food in moderation at right time. High fibrous diet with low fat can do wonders. Choose diet which is low in sugar content, low in carbohydrate and fats and thereby helps in controlling glucose content in your blood.

Fiber-rich food helps in ease digestion and secretion of insulin in pancreas. Avoid high fat dairy products & processed carbohydrates. Take high calorie food only if you go for arduous trekking or start playing outdoor games.  Regular check-up is must for diabetic patient as increase blood sugar can give birth to other complications like heart damage, weak eyesight and kidney failure. Type 2 patients are increasing every year. It is also known as maturity onset diabetes.

Choose your diet carefully as it can help in many ways:

  • High fiber intake control type 1 diabetes
  • Low-calorie food helps in reducing weight
  • Staying hydrated reduce blood sugar level
  • Apple cider vinegar lowers blood sugar
  • Chromium helps in diabetes management

Diet Chart for Diabetes

If you think that a diabetic patient can’t enjoy varieties of food, then you are wrong. You can enjoy all variety of food if eat in moderation. Physical activeness is must to avoid complications. Here is complete diet chart from ‘breakfast to dinner’ which you easily can follow.

Early morning

Daily go for long walk in open space where air is clean and fresh. Or, you can do asanas for diabetes in home. Start your day with lukewarm lemon water with no sugar. You can drink plain water mixed with amla, giloy, or apple cider for a change.
Yoga: Surya namaskar, asana practice in the morning with empty stomach.  Practice wisely and progress as stick to weekly diabetes control chart.

Morning tea

For rejuvenating mood, you can drink sugarless herbal tea with bakery biscuit. During water, drink lemon tea mixed with garlic for instant warming.

Breakfast

Sprouted cereals for nutritious diet. Eat 1-2 chapattis with seasonal vegetable. Drink a cup of butter-less milk. You can also relish on brown bread on weekend. Fix a time for breakfast, and never skip even for a day.

Brunch

Relish salad of carrot, papaya, tomato, coriander leaves & cucumber. Drink coconut water to beat the heat and reduce sugar content in blood.

Lunch

Always savor brown rice with pulses. You can take peppers, green peas, cauliflower, lettuce, spinach, methi and a cup of curd. Eat variety of healthy food for intake of nutrition.

Evening snacks

Green tea or sugarless common tea is beneficial to health. Eat healthy snacks with low calories. Never eat cakes, pastries, ice-cream or any sweet in the snacks.

Dinner

Two normal chapattis with leafy greens, broccoli, cauliflower, asparagus, lettuce and peppers. Dinner should be light and preferably in liquid form. It should be taken at least two hours before retiring to bed. Never sleep immediately after dinner, but walk for few minutes.

Choice of Food for Diabetes

If you think that a diabetic patient can’t enjoy varieties of food, then you are wrong. You can enjoy all varieties of food including seasonal fruits. But remember never overburden your liver with binge eating. Here is list of careful choices in each category of grains, fruits and vegetables which you can enjoy all the months of the year.

Cereals & grains

Whole grains, wheat, barley, pulses, oats and cornmeal

Vegetables

Green vegetables, broccoli, lady finger, pumpkin and gourd

Fruits

Orange, apple, bananas, grapes, papaya, guava and peas

Fiber-rich food

Vegetables, whole grains, fruits, nuts & legumes.

Ayurvedic Treatment to Diabetes

Ayurveda is holistic healthcare with no side-effects. The traditional treatment includes active lifestyle in proximity with salubrious natural surroundings. No medicines, but patients are advised to take only herbal medicinal plants. It goes to the root of the disease, and helps to control diabetic deformity.  It improves the metabolism of your body in harmless way.

Basil leaves (tulsi)

These leaves contain anti-oxidants which help in removing toxins from the body. It also includes pancreatic beta cells which activates the insulin. Chew few fresh leaves of basil with empty stomach in morning as it helps in controlling diabetes naturally.

Cinnamon

Cinnamon is one of popular spices. It acts as anti-oxidants and helps in reducing blood sugar of diabetic patients. Drink cinnamon mixed lukewarm water, as it stimulates the release of insulin from pancreatic cells and improves the activity of insulin receptors.

Black plum

It is evergreen tropical tree which bear fruit during summer seasons. It contains iron, vitamins, fiber and potassium. It contains no cholesterol with low amount of fat. It is used to treat diabetes in Ayurvedic treatment by lowering blood glucose levels.

Fenugreek water

Start your day by drinking overnight fenugreek-soaked water. Filter the water before use. It helps directly in lowering the level of blood sugar of diabetic patients. The high fiber content of fenugreek activates your digestive system.

Amla berry

Drink amla juice on regular basis, as it helps in regulating glucose levels of blood. It is best source of vitamin C which prevents scurvy. It boosts your digestive system and immune system. It also helps in reducing weight, one of contributing factor to diabetes.

Aloe vera

It is known as panacea of many diseases including diabetes in traditional ayurvedic healthcare. You can grow beautiful shrub in your own garden or can purchase aloe vera’s juice of branded company. It controls excess sugar content in your blood.

Cucumber

A highly fibrous flora which is counted as most-sought salad during summer. It’s cooling in nature and help in lowering high blood sugars. It lowers the risk of obesity and heart disease to which diabetic patients are susceptible. It stimulates insulin making in body.

Turmeric

It plays an important role in the prevention of diabetes. It also increases the anti-oxidant capacity of the body. It is natural pain-reliever and soothes in knee and leg pain problem. It helps to achieve holistic healthcare in a harmless way.

Written by : Yogi Simant

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