Always have whole foods- unprocessed foods: A healthy meal for diabetics is whole grains, fresh fruits, vegetables, and lean protein. Have small servings of fruits: Like apples, peaches, apricots, oranges, berries (strawberries, raspberries, Jamun, blueberries), pears, Melons (watermelon, musk melon).
**It is beneficial to have whole fruits but a big NO to fruit juices, fizzy drinks, canned fruits, biscuits, chocolates, etc.
Fruits should be best eaten raw. They have a good mix of soluble and insoluble fiber which is good for bowel movement.
Fruit Intake Measurement
Value Of Vegetables
- Vegetables are a must-have 3-5 servings of vegetables every day.
- Make sure you eat lots of raw vegetables like cucumbers, tomato, carrots, peppers, radishes, lettuce, spinach, etc every day.
- Starchy vegetables like potatoes, corn, peas should be avoided.
- Non-starchy vegetables include beans, cauliflower, baby corn, cabbage, broccoli, beets, cucumbers, Bringal (eggplant), celery, spinach, mushrooms, sprouts, tomatoes, turnips, okra, onions, mustard, bamboo shoots, radishes, etc.
- Also, avoid canned fruits and vegetables as they are loaded with sugar and salt respectively
- Have 1 cup of cooked vegetables in every meal.
- In the case of Daals – lentils, chicken, paneer, prefer having 1/2 to 1 cup during lunch and skip them during dinner.
- Have dinner by 7.30 pm and at bedtime have a glass of milk to prevent any low sugar at night.
**Please keep monitoring your sugar levels regularly
- Take 1 /4th teaspoon of cinnamon in water and boil for a minute. Take this cinnamon tea every day in the morning. It helps in controlling sugar as well as cholesterol levels.
- Walnuts( soaked overnight) in summers also help in managing sugar levels.
- Have smaller portions of meals every 2 hours and walk around as much as possible.
- Use stairs as much as possible. This helps in maintaining weight.