11 Dos and Don'ts of Diabetes-Friendly Diet

11 Dos and Don'ts of Diabetes-Friendly Diet


A healthy diet is an important part of managing diabetes, and there are several key dos and don'ts to consider when following a diabetes diet in India. Before proceeding through the various do's and don'ts, it’s important to note that diabetes can be managed by making healthy lifestyle changes like choosing  healthy snack options. This is where Keeros can help you to manage diabetes better with a wide variety of diabetic-friendly & healthy Supersnacks. Click the link to check out these healthy for all & certified diabetic friendly supersnacks- keeros.in/collections/super-snacks

 

 

Diabetes Dos:

Eat a variety of fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Choose a variety of colors and types to ensure you're getting a wide range of nutrients.

Choose Whole Grains: Opt for whole grains, such as brown rice, whole wheat bread, and quinoa, instead of refined grains like white rice and pasta. Whole grains are higher in fiber and nutrients and can help to slow the absorption of sugar into the bloodstream. If you want to try snacks made out of whole grains, you can try Keeros Supersnacks like Roasted Multigrain Supersnack & Supersnacks made out of quinoa like Quinoa Grain and Quinoa Millets.

Include Lean Protein Sources: Choose protein sources that are low in saturated fat, such as skinless chicken, fish, tofu, and legumes. These can help to balance blood sugar levels and keep you feeling full and satisfied.

Limit Added Sugars: Avoid foods and drinks with added sugars, such as sweetened beverages, desserts, and candies. These can cause blood sugar levels to spike and contribute to weight gain. 

Drink Plenty of Water: Staying hydrated is important for everyone, but it's especially important for people with diabetes. Aim for at least 8 cups of water per day, and avoid sugary drinks like soda and fruit juice.

Eat Regular Meals and Snacks: To help manage blood sugar levels, it's important to eat regular meals and snacks throughout the day. This can help to prevent blood sugar dips and spikes.

Include Healthy Fats: Although it's important to limit saturated and trans fats, it's still important to include healthy fats in your diet. These include monounsaturated and polyunsaturated fats, which can be found in foods like nuts, seeds, avocados, and olive oil. You can also try snacks made out of seeds & nuts like Keeros Multiseed and Indo Trail Mix.

Plan Ahead: To make healthy eating easier, it can be helpful to plan meals and snacks in advance. This can help you to stay on track and avoid making unhealthy choices when you're short on time.

Eat Out Wisely: It's okay to eat out occasionally, but be mindful of portion sizes and choose healthier options when possible. Avoid deep-fried foods and opt for grilled or steamed options instead.

Eat Slowly: Taking your time to eat can help you to feel full and satisfied, which can help to prevent overeating. Eating slowly also gives your body time to register when you're full, which can be especially important for people with diabetes.



Diabetes Don’ts:

Avoid Deep-Fried Foods: Fried foods, such as samosas, pakoras, and bhajiyas, are high in calories and can contribute to weight gain. Choose baked, roasted, grilled, or steamed options instead.

Limit Saturated and Trans Fats: Foods high in saturated and trans fats, such as fried foods, processed meats, and full-fat dairy products, can increase the risk of heart disease. Choose lean protein sources and opt for low-fat or fat-free dairy products instead.

Avoid High-Sodium Foods: Processed snacks and canned soups are often high in sodium, which can contribute to high blood pressure. Choose fresh, whole foods and season with herbs and spices instead of salt.

Limit Alcohol: If you choose to drink alcohol, do so in moderation. Alcohol can interfere with blood sugar control and should be consumed in moderation.

Don't Skip Meals: It can be tempting to skip meals when you're trying to lose weight or control your blood sugar, but this can actually make things worse. Skipping meals can cause blood sugar levels to drop too low, leading to cravings and overeating later on. For tasty and healthy mid-meal cravings, you should try Keeros Supersnacks.

Don't Skip Breakfast: Breakfast is an important meal that can help to fuel your body and kickstart your metabolism. Choose a healthy breakfast that includes protein and fiber to help keep you full and satisfied.

Don't Rely on Low-Fat or diet products: Low-fat or diet products may seem like a healthy choice, but they can often be high in added sugars or other unhealthy ingredients. Choose whole, unprocessed foods whenever possible.

Don't Skip Medications: If you're taking medications to manage your diabetes, it's important to take them as prescribed. Skipping doses or not taking them as directed can lead to poor blood sugar control and an increased risk of complications.

Don't Eat Too Much Fruit: While fruit is a healthy choice, it's important to limit your intake as it can contain natural sugars that can impact blood sugar levels. Aim for 2-3 servings of fruit per day, and choose lower-sugar options like berries and citrus fruits.

Don't Forget To Exercise: Regular physical activity is an important part of managing diabetes, as it can help to improve insulin sensitivity and lower blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week.

By following these guidelines, people with diabetes can help to manage their condition and reduce the risk of complications. It's also important to work with a healthcare provider or registered dietitian to develop a personalised meal plan that meets your individual needs and goals.

Don't Neglect Regular Check-Ups: It is important for people with diabetes to regularly visit a healthcare provider to monitor their condition, check for complications and adjust treatment plan, prevent other health issues and maintain overall health and well-being.

Conclusion

In addition to these guidelines, it's important for people with diabetes to be mindful of portion sizes and to spread their meals and snacks evenly throughout the day. It's also a good idea to work with a healthcare provider or registered dietitian to develop a personalized meal plan that takes into account your individual needs and goals.

Overall, following a healthy diet is an important part of managing diabetes and can help to control blood sugar levels, prevent complications, and promote overall health and well-being. Making lifestyle changes like switching to healthy snacks which are low in GI, high in protein & fibre, maintaining physical activity, timely medication, and regular monitoring of blood sugar levels can go a long way ensuring living a healthy life with diabetes.






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