Golden Tips for Diabetes Diet 

A diabetes diet is simply a healthy eating plan that helps to control blood sugar. A healthy eating plan means nothing but taking moderate amounts of healthy food at regular intervals of time. A diabetes eating plan is rich in nutrients and low in fat and calories. They include fruits, vegetables and whole grains.

Why develop a healthy eating plan

1. If you have diabetes, the doctor will recommend a dietician to maintain a healthy eating plan. This plan helps to control your blood sugar (glucose), manage weight, and control heart disease risk factors like high blood pressure and high blood fats.
2. If you eat extra calories and fats, your body creates an undesirable rise in blood glucose. If blood glucose is not checked it may lead to high blood glucose levels, if persistent it may lead to long-term complications like nerve, kidney and heart damage.
3. You can keep your blood glucose level in a safe range by maintaining healthy food choices and tracking your eating habits.

Diabetes diet recommended foods

There are four types of food that affect your blood sugar:

• Carbohydrates ( sugar, starches, and fiber in food)
• Protein
• Fat
• Fiber

Carbohydrates raise blood sugar faster than protein and fats. They have the biggest effect on blood sugar. So, eat a mixture of carbohydrates, protein, and fat to manage blood sugar better and stay full longer. But choose quality carbohydrates and smart fats that are:

• Fibre-rich: vegetables, fruits, nuts, peas, beans and whole grains.
• Healthy heart: fish like salmon and tuna.
• Healthy carbs: vegetables, beans, whole grains and fruits.
• Smart fats: fish, nuts and seeds, avocado, olives, extra virgin olive oils and canola oil.
• Check blood sugar levels after each meal.

Diabetes diet foods to avoid

1. Saturated fats: These raise your blood cholesterol. You find these saturated fats in high-fat animal protein like bacon and sausage, high-fat dairy like butter, full-fat cheese, and ice-cream, coconut oil and chicken skin. 
2. Trans fats:  Trans fats are also called hydrogenated or partially hydrogenated oils, these are liquid oils that become solid fat. Ingredients like stick margarine and shortening contain trans fats, as processed foods like chips, cookies and some french fries.
3. Cholesterol: This count is made up of natural cholesterol in the blood and the cholesterol that comes from food. This is present in high-fat dairy and high-fat animal products, egg yolk, liver, and other organ meats.
4. Sodium: Eating less sodium has been shown to prevent and treat high blood pressure. 

When you have type 2 diabetes, what you eat can help you control blood sugar levels, stave off hunger and feel full longer. Foods like bread, cereals, rice, pasta, fruits, milk and desserts can cause a rise in blood sugar levels. You should eat enough food such that you feel satisfied and avoid overeating and poor choices.

1. Raw, cooked, or roasted vegetables: These add color, flavor, and texture to your meal. Choose tasty low-carb veggies like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes like zucchini.
2. Greens: Go beyond regular salad and try kale, spinach, and chard. They are healthier, low-carb, and delicious.
3. Flavourful low-calorie drinks: Plain water is always good; water infused with fruits and vegetables is more interesting. Cut a lemon or cucumber and put it in water or ice cubes with some flavor in them. If you don’t drink hot tea try cold tea with lemon or cinnamon sticks.
4. Melons or berries: 1 cup of either of these has 15 grams of carbs. These are a little more expensive but healthy packed with nutrients and fibre and a little bit sweet. For different tastes mix melon or berries with plain yoghurt or put them with ice cubes.
5. Whole grain, high-fiber foods: Try legumes like beans, peas and lentils. You can even have black corn and corn salsa with raw vegetables. These have carbs but have interesting flavours.
6. A little fat: Fats like olive oil and avocado and fatty fish like salmon served on a bed of lettuce.
7. Proteins: Peanut butter on a celery stick is a good fat and protein mix for a healthy and satisfying snack.

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