Diabetes Diet Planning and Eating
People with diabetes should consume approximately 45 percent of their calories from carbohydrates, with the remainder coming from lean protein, such as skinless chicken, fatty fish like salmon, and plant-based protein like tofu; and heart-healthy fats, such as those found in vegetables, nuts, and fish.
Fruits and vegetables are usually good choices, but fruits should be consumed in moderation due to the fructose content. Vegetables with no starch are especially a good choice such as spinach, carrots, broccoli, green beans, and so on. Whole-grain foods such as brown rice, ragi, bajra, corn, whole-wheat bread, and whole-wheat pasta can be included in your daily diet. Legumes, such as lentils, kidney beans, and peas, are high in protein and fiber and should be included in meal plans.
Popular Diet Plan
In general, low-carb eating is defined as limiting the total amount of carbs consumed in a day to less than 130g. There is evidence that it is safe and effective in the short term in helping people with type 2 diabetes manage their weight, blood glucose (sugar) levels, and risk of heart disease. However, there is also evidence that they can impair children’s growth and thus should not be recommended for them.
Benefits Of Following a Low-Carb Diet
Weight loss is one of the primary advantages of a low-carb diet. This aids in the reduction of HbA1c and blood fats such as triglycerides and cholesterol in people with type 2 diabetes. Losing weight can also help you improve your diabetes management and lower your risk of complications.
What to consider before following a low-carb diet?
A low-carbohydrate diet may increase the risk of hypoglycemia.
It is critical to begin by reducing carbohydrate intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices, and smoothies. It’s also a good idea to get your carbs from high-fiber foods like pulses, nuts, vegetables, whole fruits, and whole grains.
Keto diet:
The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate diet that may aid in blood sugar support for some people. Carbohydrate intake on a keto diet typically ranges from 20–50 grams (g) per day.
Carbohydrates are severely limited on the ketogenic diet. It makes the body break down fat for energy. Ketosis refers to the process of burning fat for energy. It generates ketones as a fuel source.