If you are a person with diabetes, you need to be extremely careful about your diet. The diet should include foods that have a low glycemic index. The glycemic index is a measure of how quickly a food can raise blood sugar levels.Also Read – Fasting tips for people with diabetes during Ramadan
Sujata Sharma, senior diabetes care coach and nutritionist at Beato says “The glycemic index is determined by how quickly carbohydrates are broken down in your system. Different carbohydrates have different rates of breakdown in your digestive system. Foods that are high in fiber and protein generally have a low glycemic index. Foods that are high in It has a high GI, is digested quickly and has a tendency to raise your blood sugar levels quickly.” Also Read – Diabetes? Include Rajma in your diet today Here’s why
Each food item is assigned a specific value that will help you decide which food items to include in your diabetes diet. We have prepared an Indian, low GI diet plan just for you- Also Read – CBSE Board Exam 2018: Diabetic students allowed to carry food items to exam centre
Low GI meal plan
Breakfast: Your breakfast should be nutritious and also give you the right amount of energy you need to start your day. You can eat scrambled eggs with fried vegetables. Along with that, you can drink buttermilk with hemp seeds. For stir-fried vegetables, you can use a combination of three to four non-starchy vegetables like mushrooms, French beans, broccoli, capsicum, tomatoes, etc.
Lunch: Your lunch should be a hearty meal with high fiber vegetables and protein. For that you can eat palak paneer with low carb roti. You can also have a side of sauteed cabbage or radish raita. Vegetables are a good source of fiber and contain phytochemicals that help fight diseases. You should ensure that you have a generous intake of vegetables in your diabetes diet.
Evening snack: For evening snack, you can drink a cup of green tea with mixed nuts and oil seeds. Herbal teas have anti-inflammatory properties and can help you detoxify your body. You can also add lemongrass, ginger and cinnamon to add that extra flavor to your herbal tea. They can also help boost your immune system.
Dinner: You should make sure that you don’t overindulge when it comes to your dinner. You should keep the portion size in mind. You can eat chicken curry with low carb roti. You can also include cucumber-carrot salad. Vegetarians can go for paneer tikka with green salad. For a light meal, you can go for mixed vegetable soup.
This low GI diabetic diet may be suitable for most people, but you need to make sure you consult your doctor or health coach if you have any doubts about what you can or cannot include. Some foods raise your blood sugar levels faster than others and, therefore, should be avoided.
While you can eat all the right foods as part of your diabetic diet, it’s not enough if you want to keep your blood sugar levels under control. You should also have a workout regime and monitor your sugar levels on a regular basis. Only when you know your sugar level can you optimize your diet and lifestyle.
