Diabetic diet: Swap cereal or granola for eggs if you’re diabetic
Reflexes
- A healthy diet can help maintain blood sugar levels
- Choose fresh breakfast options instead of packaged and ready-to-eat
- Diabetics can choose nuts to snack on, says nutritionist
Diabetes is one of the rampant health problems today that affects millions of people around the world. The chronic disease is highly prevalent in India and is characterized by high blood sugar levels that can damage vital organs in the body. Diabetics need to maintain healthy blood sugar levels to avoid complications associated with the disease. Diet is one of the most important factors affecting an individual’s blood glucose levels. However, there is always some confusion about what to eat and what not to eat.
Diabetes diet: what to eat and what to avoid, an expert explains
Foods that may be completely harmless or nutritious for an individual may be detrimental to the health of people with diabetes. So, to help you choose the right food and avoid the wrong one, nutritionist Rashi Chowdhary has listed some simple tricks on her latest Instagram reel for her to manage her diabetes effectively.
1. Skip poha for breakfast and go for moong dal
Although eating poha for breakfast is common for most of us, the nutritionist advises people with diabetes to avoid it, given its high carbohydrate content. Instead, one can have a moong dal cheela or replace the potato in poha with some peas.
2. Choose the right grain
Wheat chapatis are also high in carbohydrates and the nutritionist suggests swapping them for jowar, which is a healthier option. Also, he warns diabetic people not to consume ragi as its glycemic index (GI) is high.
3. Ditch the ready-to-eat breakfast options
When it comes to breakfast, one can opt for some eggs and ditch the cereal or granola.
4. Eat nuts
Fruits can be sweet and spicy, some of them are also high in carbohydrates that can raise blood sugar. Try to opt for some nuts that will offer you the right mix of healthy fats, carbohydrates and protein.
5. Snack wisely
People with diabetes should avoid eating oatmeal cookies and bars. If you feel like snacking, pick up some protein snacks from the store.
6. Gum and candy shouldn’t be on your list.
Flavored gum and candy are often loaded with artificial sweeteners and can upset your gut. They should be replaced with natural sugars like monk fruit and erythritol. According to the nutritionist, “the microbiome affects inflammation and, in turn, affects our sugar levels or our body’s ability to handle blood sugars.”
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