There is no such thing called ” Diabetic Diet”; it starts with healthy eating. Making healthy choices in food is the cornerstone.
- Avoid simple sugars and consumptions of “sweets”
- Take lot of complex carbohydrates
- Whole wheat flour at least for 1 meal a day
- Spacing of meals – that is eating small quantity of food 4-5 times in a day.
- High fibre , low fat diet with vegetables and salads
- Pulses strongly recommended
- Avoid ready to drink juices/ jams/ preserves/ squashes/ sweetened aerated drinks/ milk shakes
- Baked items like puffs/pastries/cakes to be avoided
- Stay away from refined starch products like all-purpose flour, corn flour, custard powder and arrow root powder.
- Increase intake of green/ vegetables, gourds and reduce intake of starchy veggies like potato and yam.
- Proteins can be taken in normal amount except in special situations like Nephropathy.
- Avoid food containing saturated
- Fats ( red meats, dairy products like whole milk, butter, cheese and cream, palm oil and coconut oil)
- Trans fats (margarine, fast food, baked food, snacks)
- Cholesterol( egg yolks, organ meats like liver and similar meat)
- Do not skip breakfast, it is the most important meal of the day. Have a light and early dinner.
- Free food (20 calories per serving) like black coffee/tea (without sugar), tomato /lime juice (without sugar), clear soup, buttermilk, greens/vegetables, fresh green salads can be taken in between meals to keep you full.