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
The best measurement for the ideal portion of fruit, to have: it should be palm size. Keep the fruit in your palm and clutch it from the sides. If the fruit is big have half, in the case of berries you can have as many berries as can fit in your palm. In the case of melons, the bowl size should fit the palm. Thrice a day – breakfast, mid-afternoon and evening three times 3 different types of fruits can be taken.
All the above-listed fruits are rich in antioxidants.
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
For Non-Vegetarians
For non-vegetarians fish-rich diet helps to manage diabetes better. Fish should be baked, steamed, or broiled but NOT FRIED.
Home Remedy
- 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.
Exercises
- 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.
