Friday, 28 November 2014


A healthy diet plays a big role in controlling and managing diabetes. A well balanced diet rich in nutrients is essential for all individuals irrespective of their disease profile. Diabetes is a metabolic disease characterized by rise in the blood sugar levels. Statistics have revealed an alarming trend -as high as 382 million individuals globally were diagnosed with diabetes in the year 2013. Researchers say that if this trend continues then by the year 2035, about 592 million individuals will develop diabetes.

Therefore, in view of this fact, we have to take corrective actions and preventive measures and make sure the number of diabetics does not keep increasing at an alarming rate. We also have to keep in mind that diabetics can also live a healthy life if they follow appropriate dietary plan that supplies all nutrients in adequate proportion.

The basic idea that haunts every diabetic individual is “what can I eat?” “What is allowed for me and what is not?” All these questions and many more are constantly worrying the diabetic population. The fundamentals of a diabetic diet are pretty simple; and with caution and practice every diabetic individual can prepare healthy and nutritious diet every day. A diet that is rich in complex carbohydrates, high quality proteins, fiber, vitamins and minerals is an ideal diabetic diet. Limiting the consumption of simple carbohydrates and staying away from processed foods should be the goal.

Here is a list of foods that are allowed for diabetics:

Complex carbohydrates – sources, which are products made from whole grains such as wheat and brown rice. Caution: boiled rice alone should be avoided. If it is cooked with plenty of fiber rich vegetables then it is a good alternative for diabetics and can be enjoyed twice a week. Breads made from whole wheat should be encouraged and consumed.

Good quality proteins
– sources are fish, lean meat, and chicken and egg whites. Products made from milk such as cottage cheese, yogurts are excellent sources of good quality protein for vegetarians. About ½ cup of yogurt prepared from low fat should accompany every lunch.

Green leafy vegetables – Sources such as spinach, fenugreek leaves, broccoli and collard greens are some of the great choices that every diabetic individual should include in their daily meals. These sources are rich in vitamin C, and minerals such as folic acid, magnesium, zinc and potassium. These are even great sources of sulphoraphane which is known to have beneficial effect on the insulin levels.

Fiber – Sources of fiber are all green leafy vegetable and whole fruits. In addition one can also incorporate psyllium husk daily in their dietary regime. This is so because this source of fiber has shown to do wonders on the blood sugar levels of diabetics.

In addition to all the above mentioned food sources, it also becomes worthwhile mentioning the fact that diabetic individuals should consume at least 4 -5 servings of vegetables on daily basis. This will help control their blood sugar levels and help them manage their disease effectively. Live healthy well managed diabetic life with these food tips!! by Tonya Tompkins


Post a comment