Every second house in India has one diabetes patient. It is so common in our country that even people from the young generation are also found to be diabetic. A lot of it is because of the sedentary lifestyle we live. The majority of millennials these days sit in front of their computers for long hours and indulge in junk food. They hardly involve themselves in physical exercises. This is why so many of them are diagnosed with diabetes.
If you have also been diagnosed with this health condition, then it is time for you to ditch the chair every 45 minutes and stretch yourself. You should also include morning walks in your routine. Physical exercise for diabetes patients is a must. However, this is not enough if you do not control your diet. Timely meals are one of the most important things and eating the right portion size is another. Let us also take a look at the diet chart for diabetic patients.
Here is a list of different food groups that will be helpful for creating the right diet for diabetes patients.
Fruits and leafy vegetables
What to have?
Fruits are high in minerals, vitamins, fiber, and carbohydrates. The majority of them are low in fat; however, they have more carbohydrates as compared to vegetables. Leafy greens are low in calories. They are also a wonderful source of fiber and are filled with nutrition. They are also high in fiber. Diabetes patients are advised to eat more vegetables that can be eaten raw or steamed.
What not to have?
You must avoid food items that claim to have been extracted from vegetables and fruits. Canned juices are loaded with calories, sugar, and trans-fat.
Dairy
When we talk about dairy, we mostly associate it with the best source of protein. However, is it good for diabetes patients?
What to have?
One of the most important dairy items that you should include in your diet is milk. It is a great source of calcium, vitamin D, and proteins. However, try to stick to skimmed milk. As yogurt is concerned, opt for low-fat and unsweetened yogurt.
What not to have?
You must not have full cream milk and ice creams.
Fats and sweets
People may find it confusing when they see fats and sweets for diabetes patients. Well, they can have these two in a very moderate amount.
What to have?
You can add seeds, nuts, and avocados to your diet. These are rich in vitamins and fibers. While you feel like indulging in snacking, you can opt for nuts and seeds. If you are fond of chocolates, you can opt for unsweetened chocolates once in a while.
What not to have?
Food items like cakes, cookies, burgers, and other fast food items are very harmful to diabetes patients. These items have huge sugar in them and can cause glucose spikes in the body.
Whatever you are eating, you need to make sure of maintaining portion control. You must keep your diet healthy and your weight in check. Some of the options that you can choose from are:
- Olive oil
- Olives
- Canola oil
- Avocados
- Walnuts
- Almonds
- Salad dressing
- Flax seeds
- Pepper
- Carrots
- Zucchini
- Tomato
- Cauliflowers
- Cucumber
- Celery, etc.
Apart from food, you also need to put a lot of focus on walking. Make sure you complete your 10,000 steps each day. This will keep you in the right shape and maintain your weight. While you are doing all these, you can also look for a health insurance policy for diabetes patients. To check the several health insurance policies for diabetes patients, you can visit the IIFL website and find the right one for you.
