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Do’s and Don'ts for Daily Nutrition

27 December

How does diabetes occur?

Diabetes is the result of excess blood sugar in the body due to a lack of/ underutilization of insulin in the body. This is often attributed to poor lifestyle choices, especially when it comes to daily nutrition. Certain foods are known culprits of spiking sugar levels in the blood, while others are associated with numerous other risks that hamper the production of insulin.

The importance of nutrition for diabetes-free life

Making the right choices can have a positive impact on blood sugar levels. Moreover, daily diet plays a direct role in one’s body mass index which is an important factor in diabetes, since obesity is linked to the development of certain types of diabetes. Hence, avoiding diabetes starts with giving utmost importance to nutrition on an everyday basis.

Foods to prioritize in daily diet

Some food groups to include in everyday meals are:

  • Vegetables -They (especially leafy green ones) are an important source of nutrition and are a must as part of any meal. They can be broadly divided into 2 groups -
    • Non-Starchy: carrots, broccoli, tomato
    • Starchy: green peas, corn, potato
  • Fruits - A sweet replacement to foods high in processed sugar, they act as a healthy snack rich in important vitamins that can be enjoyed at any time during the day. Some good ones include apples, bananas, oranges, berries, grapes, and so on.
  • Whole grains - Some great whole grains to incorporate in your nutrition include brown bread, pasta, wheat, rice, oats, barley, and quinoa.
  • Protein - This food group enjoys a positive reputation for muscle building and weight balancing, and for all the right reasons. Prominent sources of protein include eggs, chicken, lean meat, fish, nuts & peanuts, chickpeas, and paneer.
  • Healthy fats - Fats are good when they are unsaturated and come from clean sources, some of which include: avocado, olive oil, and fish such as salmon, tuna, and mackerel.

Foods to avoid/ limit

Some food groups are not suitable for a lifestyle that is devoid of diabetes. Some of them include:

  • Fried foods
  • Foods high in saturated & trans fats
  • Foods high in salt/ sodium
  • Carbonated drinks
  • Sugary sweets, baked foods, candy
  • Alcohol

Good habits to coincide with healthy nutrition

A healthy nutritious food can be supplemented with smart lifestyle choices to make the most out of your well-being. Some healthy eating habits to inculcate include:

  • Adequate sleep every night
  • Regular physical exercise
  • Mental health activities such as yoga & meditation  

Dr. Rajesh Padhi

Associate Clinical Director
MBBS, MD (Gen Medicine)
CARE Hospitals, Bhubaneswar

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