What’s the most common thing that’s associated with living with diabetes? Probably giving up your favourite food.
Skip the rice, have an extra chappati.
Bina cheeni ki chai (Unsweetened tea)
No meetha, only namkeen
You must have heard all this (and more) at some point or the other.
But here’s the good news – diabetes does NOT mean you have to give up your favourite food. Shocked to hear this? Don’t be! The key is moderation and balancing your meals. Don’t have too much or too little of anything and balance your meals.
Here are some tips that will help you make your home-cooked meals more diabetes-friendly.
If all this is talk about what to eat, what not to eat, how much to eat, how often to eat is confusing you – fret not! Here’s a general diet plan that will help people with diabetes enjoy what the eat while keeping their blood sugar levels in check.
A quick word of caution: This diet plan is a generalised one. You can use it as a reference but do talk to your doctor or dietician about your specific needs since they know your medical history the best.
With that being said, let’s get started – here’s what an ideal diet for a person with diabetes should look like:
Early morning: Rise and shine! Start your day with a glass of lukewarm water to flush out the toxins and a tsp. of methi seed powder. Read how methi seed powder helps manage your blood sugar levels.
Breakfast: In an ideal situation, you would have time to sit and sip a hot cup of chai or coffee and have a hearty breakfast before rushing off on your busy day. But for most of us – that’s rarely possible. But don’t let a busy schedule keep you from skipping breakfast. Breakfast is a MUST and here are some options you can try out:
Mid – Morning: A common mistake most people with diabetes make is keeping a long gap between meals. Don’t do that, try these instead:
Lunch: Eat good, feel good! Make sure you have a wholesome meal. These are some of the things you can try having for lunch:
Evening snack: Make sure you always snack at around 4-5 PM – it’s VERY IMPORTANT! You can always satiate your hunger with:
Dinner: Eat less? No! Eat Right! You can try having these for your dinner. Make sure to add any vegetable of your choice in the salad but avoid eating roots and tubers.
Bedtime: Go Nuts! You can have 2 walnuts OR 4 almonds with a glass of lukewarm water before going to bed. Here’s why nuts are so healthy for you!