Healthy eating which is a part of lifestyle modification and includes exercise and meditation too, can help you prevent, control, and even reverse diabetes However, formulating the appropriate diet for diabetic patients can be a cumbersome task because of the diverse nature of dietary references in India. While the main goal is to keep blood sugar levels under control, it is also important to eat foods that help in preventing any complications that may be aggravated due to diabetes and that certainly does not mean living in deprivation.

Diet Food Best Suited For Diabetes Patients

Below is a list of diet foods for diabetic patients,

• Whole Grains

Whole grains contain high levels of fibre and more nutrients than refined white grains. Eating a diet high in fibre is more important for people with diabetes because fibre slows down the digestion process. Slower absorption of nutrients especially carbohydrates helps keeps blood sugar levels stable.

• Beans

Beans are an excellent food option for people with diabetes. They are a source of plant-based protein and they can satisfy the appetite while helping people reduce their carbohydrate intake.

1. Beans may help people manage their blood sugar levels.
2. Beans can also help with weight loss and could help regulate a person’s blood pressure and cholesterol.

• Walnuts

Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid. Walnuts also provide key nutrients, such as Protein, Vitamin B-6, Magnesium and Iron.

• Citrus fruits

Citrus fruits such as oranges, grapefruits and lemons have anti-diabetic effects. Citrus fruits are also a great source of Vitamin C, Potassium and Folate.

• Lentils

Lentils are rich in something called resistance starch, a type of carb that has a very minimal impact on your blood sugar levels.

• Turmeric

Packed with some of the most powerful health benefits, turmeric is a spice or an active ingredient that can lower inflammation and blood sugar levels, while also vehemently reducing heart diseases.

• Extra-Virgin Olive Oil

This contains oleic acid, which is a type of monounsaturated fat that considerably improves triglycerides, which is more often than not at unhealthy levels in patients with type 2 diabetes and is hence, extremely healthy for diabetic people.

• Garlic

Garlic is one of the most delicious herbs available in the market and comes with really impressive health benefits. It can not only reduce inflammation but also maintains blood sugar levels, keeping cholesterol under control in people with type 2 diabetes.

• Cinnamon

Consisting of some quotient of antioxidants, cinnamon is one of the most delicious and commonly used spices. Several studies over time have shown that cinnamon can actually lower blood sugar levels as well as improve insulin sensitivity.

• Leafy Greens

Green leafy vegetables are not only nutritious but also low in calories. They also help in maintaining your blood sugar levels since they are extremely low in digestible carbohydrates. Spinach is one of the best sources of several minerals and vitamins, including vitamin C. Green leafy vegetables are useful for people with diabetes due to their high antioxidant content and starch-digesting enzymes.

• Eggs

It is a fact that eggs provide amazing health benefits. In fact, eggs are one of the best foods for keeping you full for hours. Consuming eggs regularly may also incredibly reduce your risk of heart disease in more ways than one. The egg is a low-carbohydrate food and has a very low glycemic index, this makes them a good source of protein for people with diabetes.

• Fatty Fish

Fish is perhaps, one of the healthiest foods on the planet. From sardines and mackerel to salmon - all are great sources of the Omega-3 fatty acids EPA and DHA. Both of these greatly help to maintain your heart's health. A diet high in polyunsaturated and monosaturated fats can improve blood sugar control and blood lipids in people with diabetes.

Foods to Avoid in Diabetes

In diabetes, it's beneficial to limit or avoid certain foods that can significantly affect blood sugar levels. Here are some foods to consider avoiding or minimizing:

• Sugary Foods and Beverages: Foods high in added sugars like candies, cookies, cakes, sugary drinks, and sodas can spike blood sugar levels.
• Processed Carbohydrates: Refined grains and processed carbohydrates like white bread, white rice, and sugary cereals can rapidly raise blood sugar.
• Highly Processed Foods: Foods with high levels of unhealthy fats, excessive salt, and artificial additives can negatively impact blood sugar control. Examples include fast foods, fried snacks, and certain packaged meals.
• Fruit Juices: Although natural, fruit juices can contain concentrated sugars without the beneficial fiber found in whole fruits. It's better to consume whole fruits in moderation.
• Fried Foods: High-fat fried foods like french fries, fried chicken, and battered foods can contribute to weight gain and affect insulin sensitivity.
• Fatty Cuts of Meat: Opt for lean protein sources over fatty cuts of meat, which may increase the risk of heart disease when consumed in excess.
• Alcohol: Excessive alcohol consumption can lead to fluctuations in blood sugar levels and interfere with diabetes medications.
• Sugary Condiments and Sauces: Some condiments and sauces, like ketchup, barbecue sauce, and sweetened salad, can contain hidden sugars that affect blood sugar levels.

Conclusion

A proper diet plan perhaps is as important, if not more, than medicines for a patient with diabetes. A properly formulated dietary plan can give healthy choices to an individual and prevent complications associated with diabetes.