Diabetes Diet Plan

Do you often feel dizziness, fatigue or thirst? Are you constantly tired, uneasy and loosing your weight? Is your vision getting blurred? Get yourself checked up at the earliest because you might be going in for diabetes. And if results are positive then keep in mind that if proper care is not taken, you will soon have sleepless nights.

Diabetes mellitus is a metabolic disorder characterized by the decreased ability or complete inability of the tissues to utilize carbohydrates, accompanied by changes in the metabolism of fat, protein, water and electrolytes. The disorder is due to a deficiency or diminished effectiveness of the hormone insulin.

According to studies conducted by ICMR, the prevalence of diabetes in India is about 2.1% in the urban population and 1.5% in the rural areas. Thus, about 2% of the total population in our country is suffering from diabetes. The diet plan for any diabetic individual is based on height, weight, age, sex, physical activity and the nature of diabetes.

Diabetes Diet Plan:

Fiber-Rich Foods:

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. It can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.

Eat Fish:

Eat fish at least twice a week. Fish can be a good alternative to high-fat meats. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than meat and poultry. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.

Carbohydrates:

Diabetics are often given simple carbohydrates and complex starches rather than simple sugars because they break down more slowly to release glucose. Fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products are an ideal source of Carbohydrates.

Fats:

Foods containing monounsaturated and polyunsaturated fats - such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils can help to lower your cholesterol levels.

Foods to Avoid:

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.

Trans fats found in processed snacks, baked goods, shortening and stick margarines should be avoided completely.

Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver and other organ meats. Level of cholesterol should not more than 200 milligrams (mg) in a day.

Sodium should be less than 2,000 mg a day.

A person must try to avoid high calorie foods because it is the prime reason for diabetes. Diabetes has often been referred to as the “Silent Killerâ€