Diabetes diet: A Proper Diabetic Diet Plan
When we listen to diabetes word, first we think how it is controlled and mostly how it is controlled at home without insulin injections and medicine And it is only possible from healthy diet charts.
definition:
The diabetic diet is a healthy eating process in which gives you a healthy amount of nutrients and less in carbohydrates, calories, and fat. And that is possible only a good doctor with a healthy food planning, according to the diabetic diet you can take fruits as well as green leafy vegetables and other food. the Diabetic diet is a good eating plan for every person.
why diabetes is dangerous?
When you eat excess carbohydrates and calories, they provide you a large amount of glucose and your body do not take that glucose. it can lead to a serious health problem, such as,
-Hyperglycemia: High blood glucose level in blood.
-Polyuria(pee more): the patient passing an abnormally large amount of urine.
-Polydipsia(Thirsty): patient feels excessive thirst, even after drinking a lot of fluid.
-polyphagia(feel hungry): Patient feel hungry.
-Low immunity: skin infection, vaginal infection, gums infection.
-Ketonuria: when ketone bodies are present in urine.
-Blurred vision: Eyes swell and they lose their ability to focus.
-Tingling: when you feel sensation in your feet and hands, fingers.
-Fatigue (Tiredness).
-Foot sores: the thick, hard, dead areas of skin in your feet and heel that's called foot sores.
-Unexplained weight loss.
Long-term complications: such as nerve, kidney and heart damage.
How many percents of people are suffering from diabetes?
According to the International Diabetes Federation (IDF), 371 million people suffering from diabetes in the world and according to the Lancet study China, India, and the USA are the most diabetes country in the world.
1: According to the (JAMA) journal of the American medical association, China now has the largest diabetes epidemic in the world and China has the largest number of diabetes.
In 2015, 109.6 million (11%) adults people suffering from diabetes,(1% in 1980),(5.5% in 2001),(9.7% in 2008),(10.9% in 2013).
2: According to the International Diabetes Federation (IDF), India has 72.946.400 cases of diabetes in 2017 and, In the year 2045, this will rise to 151 million.
3: According to the Centers for Disease Control and Prevention (CDC), 30.3 million (9.4%) of the US adults population have diabetes in 2015 and more than 100 million peoples suffering from diabetes or prediabetes. and 1.25 million American children and adults suffering from type 1 diabetes or 1.5 million new cases are diagnosed with diabetes every year in America.
A Simple diabetes diet menu: (For Indian peoples)
1: Breakfast:(8:00am) "( / means choice only one )"
- 2 oats dosa / 2 chana dal pancakes(chila) with 2 tbsp green chutney.
- 1 cup low-fat milk(without sugar for tea/coffee), prefer to consume it occasionally.
2: Mid morning:(11:00am) "( / means choice only one )"
- 1 bowl chooped fruits(Apple/papaya/Guava/muskmelan/Berries/Melon).
3: Lunch:(1:00pm) "( / means choice only one )"
- 2 oats roti/ 2 Bajra roti/ 2 jowar methi roti (all cooked without ghee)
- 1 cup Cabbage/ French bean/ cluster bean(Gavarfali) or other vegetable
(cooker in 1 tsp of oil).
- 1 Bowl mixed vegetable salad / 1 Bowl vegetable soup.
- 1 cup zera oil Pulses(Dal) / 1 small piece non fried chicken / 1 small steamed fish.
- 1 cup Brown rice(cooked in 1 tsp of oil and consumed only once a week)
4: Snacks:(4:00pm) "( / means choice only one )"
- 4 small baked whole wheat flour puris(baked in the oven) / 2 oats methi multi-flour khakhra.
- 1 cup low-fat milk(without sugar for tea/ coffee), prefer to consume it occasionally.
5: Mid Evening snacks:(6:30pm) "( / means choice only one )"
- 1 cup chopped fruits (Grapefruit/Orange/Sweetlime/Amla).
- half cup sprouts / half cup roasted chana.
6: Dinner:(8:30pm) "( / means choice only one )"
- 2 vegetable paratha / 2 nachni(ragi) roti / 2 vegetable thalipeeth (all cooked using 1 tsp of oil).
- 1 cup low-fat curd(with half tbsp flax seeds powder) / 1 cup kadhi(made without ghee and oil)
/1 and a half cups any vegetable(subzi)(cooked in half tsp of oil).
- 1 bowl mixed vegetable salad.
A Simple diabetes diet menu: "( For everyone )"
1: Breakfast: (8:00 am) "( / means choice only one )"
- Whole-wheat bread ( 2 medium slices) with 2 teaspoons jelly
- 1 cup low-fat milk (without sugar for tea/coffee).
2: Mid-morning: (11:00 am) "( / means choice only one )"
- 1 bowl chopped fruits (Apple/papaya/Guava/muskmelon/Berries/Melon).
3: Lunch: (1:00 pm) "( / means choice only one )"
- Cheese and veggie pita.
- 1 cup Cabbage/ French bean/ cluster bean(Gavarfali) or other vegetables (cooker in 1 tsp of oil).
- 1 Bowl mixed vegetable salad / 1 Bowl vegetable soup.
- 1 cup zero oil Pulses / 1 small piece non fried chicken / 1 small steamed fish.
4: Snacks:(4:00pm) "( / means choice only one)"
- 1 cup low-fat milk(without sugar for tea/ coffee), prefer to consume it occasionally.
- 1 cup chopped fruits (Grapefruit/Orange/Sweetlime/Amla).
- Half cup sprouts/half cup roasted Chickpeas (brown).
5: Dinner: (8:00 pm) "( / means choice only one )"
- Salmon, 1 1/2 teaspoons vegetable oil.
- Side salad (1 1/2 cups spinach, 1/2 of a tomato, 1/4 cup chopped bell pepper, 2 teaspoons olive oil, 1 1/2 teaspoons red wine vinegar).
- Unsweetened iced tea.
- 1 cup low-fat curd.
FOOD TO EAT
Fruits:
-Granny Smith apple
-Grapefruit
-Berries
-Guava
-Lime
-Lemon
-Kiwi
-Tart berries
-Avocado
-Apricot
-star fruit
-Pear
-blackcurrant
-Blueberries
-Gooseberry
Vegetables:
- All Green leafy vegetables
-Sprouts
-Carrots
-Beans
-Mushrooms
-White Raddish
-Ridged gourd
-Cinnamon
-Onion
Pulses:
-Red Lentil(masoor dal)
-Chickpea(chana)
-Yellow lentils(Toor dal)
-Dried Beans(Rajma)
Meat:
- egg
-low-fat fish
-chicken
- salmon
Thanks for your reading this article, if this article is helpful for you. So please comment on the same and share your friend’s circle.
Thanks for your reading this article, if this article is helpful for you. So please comment on the same and share your friend’s circle.
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