Living with diabetes requires careful attention to diet and nutrition, as the foods you consume can significantly impact your blood sugar levels and overall health. While individual dietary needs may vary, some nutritional recommendations are considered necessary for effectively managing diabetes. In this article, we'll explore these essential dietary guidelines.

1. Carbohydrate Awareness

Carbohydrates have the most direct and immediate effect on blood sugar levels. Monitoring carbohydrate intake is crucial for people with diabetes.

• Focus on complex carbohydrates like whole grains, including buckwheat (kuttu), amaranth (rajgira), barley (sattu), sorghum (jowari), and whole wheat (gehu).
• Focus on low GI vegetables such as cucumber, beans, and legumes, as they have a more gradual impact on blood sugar compared to simple carbohydrates such as processed grains, table sugar, sweets, chocolates, and confectioneries.

2. Portion Control

Keeping portions in check helps manage calorie intake and prevent excessive carbohydrate consumption. Measuring or estimating portion sizes and using smaller plates can assist in portion control.

3. Balanced Meals

Consume balanced meals that include lean protein sources, healthy fats, and fibre-rich carbohydrates. Protein helps stabilize blood sugar levels, and healthy fats provide sustained energy.

4. Fiber Intake

Dietary fibre helps regulate blood sugar levels and promotes a sense of fullness. Incorporate fibre-rich foods like fruits, vegetables, whole grains, and legumes into your daily diet.

5. Limit Added Sugars

Minimize or eliminate foods and beverages high in added sugars, such as sugary drinks, candies, and desserts. Be vigilant about reading food labels for hidden sugars.

6. Consistent Meal Timing

Consistently timed meals and snacks help reduce hunger and provide a steady supply of energy by training the body's internal clock, or circadian rhythm, to process food at different times. When you eat at consistent intervals, your body becomes more efficient at releasing insulin and other hormones that regulate appetite and metabolism. This reduces the likelihood of extreme hunger spikes and crashes between meals, ensuring a more stable energy supply throughout the day.

7. Choose Healthy Snacks

While opting for snacks, pick nutrient-dense choices like nuts, seeds, Greek yoghurt, or vegetables with hummus. Avoid highly processed, sugary snacks, or packaged foods with high sodium.

Conclusion

Managing diabetes effectively requires a balanced approach to the regular diet, focusing on nutrient-dense foods and portion control. By following these essential guidelines and seeking professional guidance, individuals with diabetes can better control their condition and promote overall well-being. Remember that personalised dietary plans may be necessary, so consult your healthcare team to create a strategy that suits your unique needs.

Consult Apollo's Expert Diabetologists