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What do you eat with diabetes can have a significant impact on your risk of long-term complications from this metabolic disorder. Unchecked sugar levels can wreak havoc on many body processes and organs, and over time, chronic disease will affect your quality of life. Kidney diseases, nerve disorders, heart disease, thyroid problems, dental problems and even amputation – not following a diabetes-friendly lifestyle has dangerous implications. Indians in particular are twice as likely as their western counterparts to have diabetes and it is estimated that the figure of around 80 million with diabetes in India will rise to 135 million by 2045, meaning that many among us who have a history of diabetes coupled with a sedentary lifestyle can’t overlook the many risk factors that surround us. (Also read: Diabetes: bedtime rituals that can help manage blood sugar)
With diabetes, it’s important to establish a diet that includes all of your meals—breakfast, lunch, dinner, and snacks in between.
“Someone with diabetes can feel very stressed due to the ongoing management of this chronic condition. But if you have the right doctor and the right health coach to guide you on this journey, it can become an easy task. As we all know, eating the right foods is key to keeping your sugar levels within the recommended range.The foods you eat should have less carbs and more fiber.You should also avoid eating fried and sugary foods. if you want to reach your health potential,” says Sujata Sharma, BeatO’s Senior Diabetes Educator.
Sujata Sharma also shares a very effective Indian meal plan for diabetics with HT Digital.
“As well as being a treat for your taste buds, this diabetes-friendly diet will also help you control your blood sugar,” says Sharma.
Here is an overview:
Morning
Start your day with a refreshing cup of green tea or regular (sugar-free) tea. For food options, you can have scrambled eggs with sautéed vegetables. For a vegetarian option, you can opt for scrambled paneer with sautéed vegetables. You can even have buttermilk flavored with flax seeds.
Lunch
You need to make sure you feel full from your lunch, but also don’t overdo it. You can opt for a low carb roti with palak paneer, sautéed cabbage with radish raita. Other options include low carb paratha with masala bhindi, baigan bharta and cucumber raita.
Evening snack
Healthy snacking options include a handful of roasted makhana or Greek yogurt. You can even take green tea with a mixture of nuts and oilseeds.
Dinner
You can have low carb roti with chicken curry and cucumber carrot salad. Continental meal options include thick mixed vegetable soup, paneer tikka or chicken tikka or fish tikka with green salad.
“Monitor your blood sugar regularly with a smartphone-connected blood glucose meter that can help you track the impact of different foods on your blood sugar and then make wise choices. One of the most important aspects of meal planning for a person with diabetes understands portion sizes. You should remember not to overdo your favorite foods, even if they are diabetes-friendly or labeled sugar-free. You should also make sure that you use cooking methods that are suitable for your diabetes – you can opt for baking or grilling instead of frying,” concludes Sujata Sharma.
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