Diabetic Diet

Dos and Don'ts for Diabetics
Listed below are few essential guidelines for Diabetics.
1. Eat at regular intervals Eating at regular intervals helps keep the sugar levels
consistent and avoids hypoglycemia.
2. Replacing simple carbohydrates with the complex one

Replacing simple carbohydrates such as ( rice, white bread, white pasta, maida) with
complex carbohydrates such as oats, bajra, jowar, ragi and wheat would help avoid rise in
the sugar levels.
3. Opting for low-carb meal

Opt for a low-carb meal consisting of roti, vegetable, salad, egg whites or skim paneer
instead of a full meal which includes roti, rice, dal, vegetable and salad at one time.
4. Protein+fibre = accelerated metabolism
It is advisable to eat either one portion of protein (skim milk products, chicken, fish, egg
whites) and a portion of fibre (vegetables, fruits, salads) or Omega 3 fats (fish, flaxseeds,
walnuts) in each meal to help accelerate metabolism and promote fat loss and thereby
effective sugar control.
5. Exercise daily
It is important to incorporate exercise into daily lifestyle (5 days of walking for 45 minutes
or 30 minutes per day for whole week) to maintain sugar levels and induce fat loss and
maintain levels.
6. Go for Basic Instructions
Water intake: 3 or more than 3 litres per day
No water immediately after meal
Give a gap of 2 hours between dinner and sleep
7. Monitor using glucometer

Regular checks on the glucometer are most effective way to monitor the daily food
intake and its effect on the sugar levels to determine the right food options for
diabetics and the options to be restricted or minimised due to their effect on the sugar
levels.
Do’s and Don’ts for a Diabetes Diet
When you have diabetes, it’s easier to manage your blood sugar levels if you stick to a set of diet
“Do’s” and “Don’ts”.

Starch
Although many people suffering from diabetes avoid starch because it gets converted into
glucose, which raises blood sugar levels, a daily dose of carbs are essential to meet energy
requirements.
Do’s:
Eat more whole wheat bread and rotis, brown rice, and oats. Whole grain starches give you more
vitamins, minerals, and fibre than refined or white versions. Whole grains are also less likely to
cause rapid spikes in your blood sugar.
Don'ts:
Avoid white bread, white rice, deep-fried foods and sweets such as ladoos, halwa and rasgulla, as
they will quickly increase blood sugar.

Fruits
Fruits are a good source of carbohydrates, fibre, minerals, and vitamins.
Do’s:
Eat small servings of apples, bananas, oranges and other fruits. If you are looking for a quick
dessert, just layer up some bananas and add some low-fat unsweetened dahi to it.
Don’ts:
Do not go overboard on the serving size when it comes to fruits. Avoid processed fruits in the
form of tinned fruits and fruit juices as they are loaded with sugar.

Vegetables
Vegetables are great for you as they provide fibre and contain very little fat or salt. You can make
vegetables extra tasty by roasting them with a sprinkle of vegetable oil and adding some lime and
salt for extra taste. Opt for steamed vegetables instead of deep fried ones.
Do’s:
Load up on spinach, tomatoes, green beans, cucumbers, broccoli, cauliflower, and sweet potato.
They are packed with nutrients and low in carbohydrates.
Don’ts:
Say no to fried and breaded vegetables that will add extra calories, carbs, and fat to your diet.

Protein
When it comes to protein, you can choose from a variety of plant and animal sources. Trim visible
fat from meat and poultry and use a low-fat cooking method, such as roasting and boiling.
Do’s:
Opt for skinless chicken, fish, rajma, moong, soya beans, and lean cut meats instead of red meats.
Try to include some plant-based protein sources such as beans, nuts, or tofu. These will provide
you with fibre and nutrients that animal-based proteins lack.
Don’ts:
Avoid eating fatty cuts of meat and processed or frozen meat.

Dairy
Milk and milk products are a tricky subject for diabetics, as they are loaded with extra calories
and saturated fats that raise LDL or bad cholesterol levels.

Do’s:
Go for unflavoured, low-fat dahi, milk and paneer. This will give you protein, calcium, vitamins,
and minerals with every serving.
Don’ts:
Say no to full-fat dairy products. Remember, diabetes increases your risk of heart disease, and the
extra fat is just going to contribute to plaque buildup.

Fats and Oils
Cutting out fats and oils is important when you have diabetes. But this doesn't mean you avoid
them altogether.

Do’s:
Opt for natural vegetable fats and oils such as sesame seed oil, olive oil, and mustard oil. Tuna
fish and mackerel are good sources of omega-3 fatty acids which promote heart health.
Don’ts:
Stay away from saturated and partially hydrogenated fats that come from animal products and
plant oils.
Foods to avoid
Diabetics must avoid all kinds of processed, preserved, canned foods, soft drinks,
cola's, fruit juices, instant products, refined cereals products like maida, suji, biscuits,
white bread. Simple sugars like sweets, sugar, glucose, artifical sweetners, High
fructose corn syrup. Tubers like potato, tapioca.
Foods to include
Diabetics must eat all kinds of green leafy vegetables, other vegetables, whole cereals,
whole pulses, pulses with skin, all fruits specially citrus fruits and berries, beans and
legumes, skimmed milk and skimmed milk products like curd and paneer, fish or chicken –
boiled, roasted, grilled or baked, nuts like almonds or walnuts, egg whites.

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Dos and Don'ts for Diabetics

Listed below are few essential guidelines for Diabetics.

2. Replacing simple carbohydrates with the complex one

3. Opting for low-carb meal

7. Monitor using glucometer

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