Diabetes has become one of the most common lifestyle diseases in the world. In India, the most recent data shows that about 11 per cent of the country’s population is diabetic, and it’s getting worse!
According to a recent study by Indian Council of Medical Research (ICMR), over 101 million Indians have diabetes and it’s estimated this number will increase to 134 million by 2045. Already, 136 million Indians have been diagnosed with pre-diabetes so this is an issue that needs to be addressed with great urgency.
Diabetes has been linked to several serious health problems such as cardiovascular disease, loss of vision and kidney disease, and in extreme cases, it can even cause death.
But there’s hope: lifestyle changes such as focussing on nutrition can prevent diabetes and even help with remission. And one of the best tools in your arsenal is a healthy diabetic diet.
In this guide, we will provide you with valuable insights and practical tips for following a diabetic diet. Whether you are newly diagnosed or simply want to enhance your diabetes management, this comprehensive resource will equip you with the necessary knowledge and guidance.
Understanding Diabetes
What is Diabetes?
Diabetes mellitus, commonly called diabetes is a chronic condition characterised by impaired blood sugar regulation, leading to elevated levels of glucose in the body.
When you consume carbohydrates in your diet, your body converts it into glucose. Initially, this glucose enters your bloodstream and in response, your pancreas releases a hormone called insulin.
Insulin makes sure that the glucose in your bloodstream is carried to the cells where it is used as a source of energy.
But when a person has diabetes, their body doesn’t use insulin properly. As a result, too much glucose remains in the bloodstream and causes what is called “high blood sugar”.
Uncontrolled diabetes can lead to severe consequences, including an increased risk of cardiovascular diseases and other complications. Therefore, it is crucial to adopt a proactive approach towards managing your diabetic or prediabetes condition through proper nutrition and lifestyle choices.
Types of Diabetes
Type 1 diabetes, also called insulin-dependent diabetes, is an autoimmune condition in which the immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. As a result, the body is unable to produce insulin, a hormone that regulates blood sugar levels. Individuals with Type 1 diabetes require lifelong insulin therapy to survive.
Type 2 diabetes is a metabolic disorder characterised by insulin resistance and inadequate insulin production. Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin. This leads to elevated blood sugar levels. The good news is that it can be managed through a combination of lifestyle modifications, including diet, exercise, weight management, and sometimes medication or insulin therapy.
This guide will primarily focus on Type 2 diabetes lifestyle management especially proper nutrition. For Type 1 diabetes, we recommend talking to your doctor before starting any dietary intervention.
Causes of Type 2 Diabetes
- Genetic Factors: Family history and genetics play a role in the development of type 2 diabetes. Having close relatives with the condition increases your risk of developing diabetes.
- Excess Weight: Obesity and diabetes have a direct link and being overweight is a significant risk factor for type 2 diabetes. Excess weight, particularly belly fat, can contribute to insulin resistance. If you are overweight you should definitely consult with a diabetes coach and learn how to lose weight with diabetes diet plan.
- Sedentary Lifestyle: Lack of physical activity and a sedentary lifestyle can increase the risk of developing type 2 diabetes. Regular exercise helps improve insulin sensitivity and blood sugar control.
- Unhealthy Diet: Consuming a diet high in processed foods, sugary beverages, refined carbohydrates, and saturated fats can contribute to the development of type 2 diabetes. A poor diet can lead to weight gain and insulin resistance.
Symptoms of Type 2 Diabetes
- Increased Thirst and Frequent Urination: Excess sugar in the blood leads to increased thirst and frequent urination as the body tries to eliminate the excess glucose.
- Fatigue: The cells are not effectively receiving glucose for energy, resulting in persistent fatigue and lack of energy.
- Unexplained Weight Loss or Gain: Some individuals with type 2 diabetes may experience unexplained weight loss despite increased appetite. Others may have weight gain due to insulin resistance.
- Blurry Vision: High blood sugar levels can affect the lens of the eye, leading to blurred vision.
- Slow Wound Healing: Diabetes can impair the body’s ability to heal wounds or infections, resulting in delayed healing.
- Frequent Infections: Individuals with type 2 diabetes may be more prone to infections, particularly urinary tract infections, yeast infections, and skin infections.
- Numbness or Tingling in Hands or Feet: Over time, high blood sugar levels can damage nerves, leading to numbness or tingling sensations in the hands or feet, known as diabetic neuropathy.
It’s important to note that some people with type 2 diabetes may not experience noticeable symptoms in the early stages. Regular check-ups and blood sugar monitoring are essential for early detection and management of the condition. If you experience any of these symptoms or have concerns about your health, it is recommended to consult a healthcare professional for proper evaluation and diagnosis.
How to Diagnose Diabetes?
The diagnosis of diabetes involves various methods and tests. Here are the common methods:
- Fasting Plasma Glucose (FPG) Test: This test measures your blood sugar level after an overnight fast. A blood sample is taken, and if the fasting blood sugar level is 126 milligrams per deciliter (mg/dL) or higher on two separate occasions, it may indicate diabetes.
- Oral Glucose Tolerance Test (OGTT): This test measures your blood sugar level before and two hours after consuming a sugary drink. If the blood sugar level is 200 mg/dL or higher two hours after the drink, it may indicate diabetes.
- Haemoglobin A1c (HbA1c) Test: This test provides an average of your blood sugar levels over the past two to three months. If the HbA1c level is 6.5% or higher, it may indicate diabetes.
- Random Plasma Glucose Test: This test measures your blood sugar level at any time of the day, regardless of when you last ate. If the blood sugar level is 200 mg/dL or higher, along with symptoms of diabetes, it may indicate diabetes.
If you receive a diabetes diagnosis, it is important to work closely with your healthcare professional to develop a comprehensive management plan tailored to your needs. They will guide you on proper treatment, monitoring, and lifestyle adjustments to effectively manage your diabetes.
How to Control Diabetes with Diet?
To effectively manage diabetes, it is crucial to understand the relationship between blood sugar control and diet. In this section, we will explore the key components of a diabetic diet and their role in maintaining stable blood sugar levels.
What is a Diabetic Diet?
A diabetic diet is not a simple weight loss diet but rather, a well-balanced eating plan specifically designed to regulate and manage blood sugar levels. By making smart food choices, controlling portion sizes, and considering the timing of meals, individuals with diabetes can optimise their blood sugar control and overall health.
Role of Carbohydrates, Proteins, and Fats in a Diabetic Diet
As we saw earlier, carbohydrates get converted into glucose which is why they have the most significant impact on blood sugar levels, making it crucial to choose the right types and manage their consumption effectively.
FITTR recommends: Opt for complex carbohydrates, such as whole grains, legumes, and vegetables, as they can help regulate blood sugar levels more steadily compared to simple carbohydrates.
Proteins contribute to satiety, repair tissues, and play a role in blood sugar management.
FITTR recommends: Incorporate lean protein sources like poultry, fish, tofu, and beans can support a well-rounded diabetic diet.
When it comes to fats, it is important to choose healthier options that promote heart health and can be beneficial for individuals with diabetes.
FITTR recommends: Unsaturated fats found in avocados, nuts, and olive oil.
The Importance of Portion Control and Meal Timing
Is Portion Control The Best Method For Diabetic Diet Plans?
The common view is that controlling portion sizes and maintaining regular meal timing are essential strategies for managing blood sugar levels.
However, portion control usually means eyeballing or guesstimating how much food you are eating. The problem with this approach is that you could end up eating more or less food than you need. You also don’t know if your body is receiving all the nutrients it requires in the right amounts.
A much better method is to measure your food so that you know exactly how many calories and macros (i.e. protein, carbohydrates and fats) you are consuming.
This method of measuring and controlling food intake is called Quantified Nutrition and is a proven method that has helped more than 300,000 members of the FITTR community transform their health.
Later in this guide, we’ll give you a sample diabetic diet plan based on the principle of Quantified Nutrition that was prepared by one of our expert diabetes lifestyle management coaches.
Meal Timing for Diabetes Management
In addition, consistent meal timing can prevent spikes or drops in blood sugar. Establishing regular eating intervals helps maintain stable blood sugar levels throughout the day.
Overall, here are a few general guidelines you could follow:
- Aim for three to four quantified meals a day, spaced evenly throughout the day.
- Include healthy snacks between meals to prevent long gaps without food.
- Listen to your body’s hunger and fullness cues to determine appropriate portion sizes.
- Incorporate a variety of nutrient-dense foods from different food groups in each meal.
- Avoid skipping meals or delaying meals excessively.
By understanding these aspects of a diabetic diet – including the impact of carbohydrates, proteins, and fats, portion control, and meal timing – individuals with diabetes can take proactive steps towards achieving better blood sugar control and overall well-being.
The Diabetic Diet Chart: Foods List
To effectively manage diabetes, it is crucial to have a well-planned diet. A specifically designed diet chart for diabetes patients would incorporate local food choices.
But first, let’s take a look at some basic principles that you need to remember while making your diabetic diet chart:
Choosing the Right Fruits and Vegetables
Making the right food choices can make a world of difference when you’re trying to eat healthy, especially if you have diabetes. Keep the following points in mind:
Fruits for Diabetic Patients
Diabetics need to choose fruits carefully. Generally, fruits that have a lower impact on blood sugar levels are preferable. Pick options that are loaded with essential nutrients, vitamins, and fibre. Some examples include:
- Berries: Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, fibre, and vitamins. They have a relatively low glycemic index and can be enjoyed in moderate portions.
- Citrus Fruits: Oranges, grapefruits, lemons, and limes are excellent choices. They are high in vitamin C and fibre. Citrus fruits also provide a refreshing burst of flavour and can be included in various recipes or enjoyed as a snack.
- Apples and Pears: These fruits are high in fibre, which aids in digestion and promotes a feeling of fullness. Opt for whole fruits instead of fruit juices to benefit from their fibre content.
Fruits to Avoid In Diabetes Or Eat In Moderation
While fruits are generally healthy, some varieties have higher natural sugar content and may cause a more significant impact on blood sugar levels. It is important to consume them in moderation and consider portion sizes. Examples include:
- Tropical Fruits: Mangoes, pineapples, bananas, and melons are delicious, but they tend to be higher in natural sugars. Enjoy them in smaller portions and balance their consumption with other lower-sugar fruits and vegetables.
Vegetables For Diabetics and Their Nutritional Value
Vegetables are an essential part of a diabetic diet due to their low glycemic index, high fibre content, and rich nutrient profile. However, not all vegetables may be suitable if you have diabetes. Here are some diabetic-friendly vegetables and their nutritional benefits:
- Leafy Greens: Spinach, kale, lettuce, and Swiss chard are low in calories, packed with vitamins, minerals, and fibre. They are excellent choices for promoting satiety and supporting overall health.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are high in fibre and contain beneficial compounds that may support blood sugar control. They are versatile vegetables that can be incorporated into various dishes.
- Colourful Vegetables: Bell peppers, tomatoes, carrots, and zucchini are rich in antioxidants, vitamins, and minerals. They add vibrancy to meals and provide a range of health benefits. Including a variety of colourful vegetables ensures a diverse nutrient intake.
Indian Diabetic Diet: Dos and Don’ts
When following an Indian diabetic diet plan, it is important to choose whole, unprocessed foods and avoid added sugars and refined carbohydrates. Examples of Indian foods that fit well into a diabetic diet plan include whole grains like brown rice and quinoa, lentils, legumes, and specific regional dishes that are prepared with minimal oil and spices.
By incorporating these wholesome options, individuals with diabetes can enjoy a diverse range of flavours while effectively managing their blood sugar levels.
Prevention and Diabetes Management
Prevention is key when it comes to diabetes. In this section, we will explore strategies to prevent or delay the onset of diabetes and the importance of ongoing management.
Strategies for Preventing or Delaying Diabetes Onset
Making proactive lifestyle changes can significantly reduce the risk of developing type 2 diabetes. Focus on maintaining a healthy weight through a balanced diet and regular physical activity. Incorporate whole foods, control portion sizes, and practise mindful eating. Keeping a food diary can help track your progress and identify areas for improvement. Additionally, establish regular sleep patterns and prioritise adequate rest, as poor sleep can affect blood sugar control.
Regular Physical Activity and Weight Management
Regular physical activity is crucial in diabetes management. Engaging in moderate-intensity activities like brisk walking, cycling, or swimming helps improve insulin sensitivity, lower blood sugar levels, and manage weight. Alongside physical activity, maintaining a healthy weight is essential. While following a weight loss diet, portion control, choosing nutrient-dense foods, and seeking guidance from a registered dietitian can support weight management goals.
The Significance of Diabetes Education and Support Groups
Diabetes education plays a vital role in understanding the condition and developing self-care skills. Consider attending diabetes education programs or workshops to gain knowledge about healthy eating, blood sugar monitoring, medication management, and more. Additionally, participating in support groups can provide emotional support, encouragement, and shared experiences.
By implementing these strategies, individuals can take proactive steps towards preventing or delaying the onset of diabetes. Remember to consult with healthcare professionals for personalised advice and guidance on managing diabetes effectively.
FAQs about Diabetic Diet
Q1: What are the symptoms of diabetes?
A: Common symptoms of diabetes include increased thirst, frequent urination, unexplained weight loss or gain, blurred vision, fatigue, slow wound healing, frequent infections, and numbness or tingling in hands or feet. However, some people with diabetes may not experience noticeable symptoms. It is important to consult a healthcare professional for proper evaluation and diagnosis.
Q2: What is the best diet for a diabetic person?
A: The best diet for a diabetic person is a well-balanced eating plan that focuses on managing blood sugar levels. It includes a variety of foods from different food groups, with an emphasis on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Portion control, carbohydrate monitoring, and regular meal timing are important. Consulting a registered dietitian can provide personalised recommendations.
Q3: How can diabetes be controlled through diet?
A: Diabetes can be controlled through diet by making healthy food choices, managing portion sizes, and considering meal timing. Focus on consuming complex carbohydrates, fibre-rich foods, lean proteins, and healthy fats. Avoid sugary beverages, processed foods, and foods high in saturated fats. Regular monitoring of blood sugar levels and consultation with healthcare professionals are vital for effective diabetes control.
Q4: Can diabetics donate blood?
A: Yes, in most cases, individuals with diabetes can donate blood. However, it is essential to meet specific criteria, such as having well-controlled blood sugar levels and being in good overall health. It is recommended to consult with the blood donation center or healthcare professional to determine eligibility and any specific requirements.
Q5: What are some recommended vegetables for diabetics?
A: Recommended vegetables for diabetics include leafy greens like spinach and kale, broccoli, cauliflower, bell peppers, tomatoes, cucumbers, zucchini, and asparagus. These vegetables are low in calories, rich in fibre, and provide various nutrients. Incorporating a variety of colourful vegetables into meals supports a well-rounded diabetic diet.
Q6: Is jaggery good for diabetes?
A: No, jaggery is not considered good for diabetes. Although it is a natural sweetener, jaggery is high in sucrose and can significantly impact blood sugar levels. It is advisable for individuals with diabetes to avoid or limit their consumption of jaggery. Instead, opt for natural sugar substitutes recommended by healthcare professionals.
Q7: What is the normal blood sugar level for a diabetic person?
A: The target blood sugar levels for a diabetic person may vary depending on factors such as age, overall health, and diabetes management goals. In general, fasting blood sugar levels between 80-130 mg/dL (4.4-7.2 mmol/L) and post-meal blood sugar levels below 180 mg/dL (10 mmol/L) are considered within the target range. However, it is important to consult with a healthcare professional to determine individualised target levels.
Q8: What is a good diet for a diabetic?
A: A good diet for a diabetic includes a variety of whole foods, including whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. It emphasises portion control, carbohydrate monitoring, and regular meal timing. It is important to consult a registered dietitian to receive personalised recommendations based on individual needs and blood sugar management goals.
Q9: What foods to avoid if you have diabetes?
A: If you have diabetes, it is advisable to avoid or limit foods that can cause significant spikes in blood sugar levels. These include sugary beverages, processed snacks and sweets, white bread, sugary cereals, fried foods, high-fat dairy products, and foods high in saturated fats. It is essential to focus on nutrient-dense, whole foods and consult with healthcare professionals for personalised dietary guidance.
Q10: What breakfast food is good for diabetics?
A: Good breakfast options for diabetics include whole grain cereals or oatmeal topped with fresh fruits and nuts, low-fat yogurt with berries, vegetable omelettes or scrambled eggs with whole grain toast, or smoothies made with low-fat milk or yogurt, leafy greens, and berries. It is important to choose foods that provide a balance of carbohydrates, proteins, and healthy fats to support stable blood sugar levels.
Q11: Can diabetics eat rice?
A: Yes, diabetics can eat rice, but portion control and mindful choices are important. Opt for whole grain varieties like brown rice, which contain more fibre and have a lower impact on blood sugar levels. It is advisable to monitor portion sizes and balance rice consumption with other non-starchy vegetables and proteins. Working with a registered dietitian can provide personalised guidance for incorporating rice into a diabetic meal plan.
Q12: Is there an Indian diet plan for diabetes?
A: Yes, there are Indian diet plans available for diabetes management. These plans focus on incorporating local food choices and cultural preferences while ensuring a balanced diet. They include whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Consider working with a nutrition expert such as a FITTR coach as they specialise in diabetes management and can provide an individualised Indian diet plan based on your specific needs and blood sugar management goals.
Q13: Can I join gym if I have diabetes?
A: Yes, you can absolutely join a gym if you have diabetes. In fact, regular exercise is highly recommended for individuals with diabetes, as it can have numerous benefits for managing the condition and improving overall health. Before beginning any new exercise program, it’s crucial to consult your healthcare provider, especially if you have diabetes. They can provide personalized guidance based on your health status, medication, and any complications you might have.
Q14: Can diabetics follow a keto diet?
A: Yes, individuals with diabetes can follow a keto (ketogenic) diet, but it’s important to do so under the guidance of a healthcare professional, particularly a registered dietitian or a doctor familiar with both diabetes management and the ketogenic diet. The ketogenic diet is a high-fat, low-carbohydrate eating plan that aims to shift the body into a state of ketosis, where it primarily uses fats for energy instead of carbohydrates. For some people with diabetes, the keto diet might have potential benefits
Q15: Is low-carb diet good for diabetics?
A: Yes, a low-carb diet can be beneficial for many individuals with diabetes, particularly for those with type 2 diabetes. However, it’s important to note that the suitability of a low-carb diet can vary based on individual health factors, diabetes type, medications, and personal preferences. It’s recommended to consult with a healthcare provider or registered dietitian before making significant dietary changes.
