A Healthy & Balanced Diet for Diabetics

A Healthy & Balanced Diet for Diabetics

Healthy and balanced diet is always needed for everyone whether you are trying to control diabetes or not. As it helps in controlling your blood sugar, you should pay attention to some of your food choices to count carbohydrates. We should not only follow the healthy diet plan, but also do regular yoga exercises and yoga for digestion to stay away from diabetes.

Definition

A diabetes diet is a healthy-eating plan consists of foods rich in nutrients and low in fat, carbohydrates and calories. According to the diet plan, you need to eat healthiest foods in modest amounts adhering to regular mealtimes. Your diet should be comprised of fruits, vegetables and whole grains.

Purpose

Doctors always recommend diabetic patients to consult a dietitian for a healthy eating plan. A healthy and balanced diet checks blood sugar, maintains your weight and controls diseases like heart diseases, high blood pressures and also high blood fats. If you do not control blood sugar, you will have long-term complications like kidney, nerve and heart damages.

In addition to healthy food, you have to practice yoga exercises to reduce weight and stay fit.

Diet factors

Diabetic patients need to eat three meals a day at regular intervals. So that, your body can properly use the insulin produced by the body or taken as medication. With healthy foods you can do yoga for digestion for better results. A dietitian can prepare a good diet plan according to your health, tastes and lifestyle.

Suggested foods

Here are the suggested foods for type 2 diabetic patients to keep blood sugar level under control.

Fiber contained foods.

Mainly plant foods contain dietary fibers. Fiber both controls the digestion of your body and helps in checking blood sugar levels. Fiber rich foods include fruits, vegetables, nuts, whole-wheat flour, wheat bran and legumes such as beans, peas and lentils.

Fruits and vegetables are low in fat and calories and rich in vitamins, minerals and fibre. You can get different variety and flavours from these foods. They give protection to your body against heart diseases, high blood pressure, strokes and also against some cancers.

Healthy carbohydrates

The foods like sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose by digestion. But you can get useful carbohydrates from fruits, vegetables, legumes (beans, peas and lentils), whole grains and low-fat contained dairy products.

Low fat fish

These fishes are known as heart-healthy fishes. You can eat these fishes twice a week as an alternative to high-fat meats. Cod, halibut and tuna have less total fat, saturated fat and cholesterol than any kind of meat. The heart healthy fishes are rich in omega-3 fatty acids, which improve heart health by reducing fats or triglycerides in the blood. It will be better if you can avoid fried fish and high mercury contained fish.

Good fats

Monounsaturated and polyunsaturated fats help in lowering the cholesterol levels in the blood. You can get these good fats from avocados, almonds, walnuts, flax seeds, pecans, olives, and canola. You can also take olive oils and peanut oils for good fats. But too much of these are not good as they are high in calories.

Foods to avoid


As diabetes increases the risk of different diseases, diabetic people need to avoid some specific foods. These are packaged and fast foods, sweets, desserts, chips, baked and deep-fried foods, sugar contained cereals, white bread, pastas and rice, red meat and also processed meat.