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Home (http://www.thehealthsite.com) / Diseases & Conditions
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nutritionist Prema Kodical

Sample diet plan for diabetics by nutritionist Prema

Kodical
These diet tips by our expert will help you maintain your blood sugar levels if you
are suffering from diabetes.
Tania Tarafdar (http://www.thehealthsite.com/author/tania-tarafdar/)Jan 19, 2015 at 01:31 pm

5
SHARES

Tags: Diseases & Conditions (http://www.thehealthsite.com/topics/diseases-

conditions/) Diabetes (http://www.thehealthsite.com/diseases-
conditions/diabetes/001/) Diabetic food (http://www.thehealthsite.com/topics/diabetic-
food/) Healthy diet (http://www.thehealthsite.com/topics/healthy-diet/) Diet
(http://www.thehealthsite.com/fitness/diet/001/)
Maintaining a healthy diet and monitoring blood sugar levels is vital
for any diabetic. A healthy diet will have a positive effect on your
glucose levels and will help you deal with diabetes. Well-known
nutritionist Prema Kodical
(http://www.thehealthsite.com/author/prema-kodical/) tells you
which foods you should eat as well as steer clear off from your diet if
you are suffering from diabetes Social Media Conversation
(http://www.thehealthsite.com/diseases-conditions/diabetes/001/).
The Health Site
You may also read expert diet and exercise tips to manage diabetes.

(http://www.thehealthsite.com/fitness/expert-diet-and-exercise-
Thehealthsite.com
tips-to-manage-diabetes-world-diabetes-day-2013/)
Foods to be avoided by a diabetic Mumps can affect adults too! Click on the image
to know its symptoms!
Avoid refined and processed food like flour or maida and rawa as
Read more
they have a high glycemic index that can cause a spike in your
blood sugar levels. 12 h
Refrain from fruits with higher glucose than fructose content like
mangoes, grapes, jackfruit and bananas.
Thehealthsite.com
Foods containing trans fats like bread and bakery products can
also fluctuate your blood sugar levels.
Avoid foods with saturated fats like butter, ghee, deep fried foods,
sweets and starchy vegetables like yam, potatoes and raw
bananas.
Foods with high salt content like canned and dried fish sauces,
papads, pickles and chutneys, and sausages should also be
avoided by a diabetic. Crowdynews

Why is it important to avoid fats? (http://info.crowdyn

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Unhealthy fats like trans fat and saturated fat have entered our diets
regular&utm_campa
in a big way through commercially available snacks, biscuits, cookies,
fried foods and refined oils. The high intake of these fats is associated ign=cn_widget)

with insulin resistance. Consumption of fats increases bad cholesterol

Read More
in the body, leading to heart diseases like arteriosclerosis and (http://widget.crowdynews.com/fullpage/#?
atherosclerosis, thus, increasing the risk of heart attack cnCO=TheHealthSite/the-health-site)
(http://www.thehealthsite.com/diseases-conditions/heart-
attack/001/)or stroke. (http://www.thehealthsite.com/diseases-
conditions/stroke/001/)
Why should a diabetic cut down on sodium?

Diabetics are at a higher risk of developing high blood pressure

Diabetics are at a higher risk of developing high blood pressure
(http://www.thehealthsite.com/topics/high-blood-pressure/), a
leading cause of heart disease. High sugar damages the inner lining of
blood vessels, making it difficult for the vessels to constrict and
expand smoothly, increasing the risk of high blood pressure. A
diabetic should therefore, reduce intake of salt to prevent or control
blood pressure. According to Prema, the daily recommended value of
salt intake per day is 1,500 mg.
Cooking tips to cut down on sodium by Prema Kodical
Use homemade or unsalted butter.
Use less cheese in your recipes.
Make use of herbs, garlic, seasonings and spices instead of salt.
Avoid adding too many sauces to your dishes.
Avoid eating dried fish, pickles and chutneys.
Avoid processed and packaged foods. The more processing a food
undergoes, the more fibre it loses and more sodium it gains.
Foods a diabetic should eat
Fibre-rich foods
Fibre-rich foods have a low glycemic index that do not cause any
spike in blood sugar levels. Include fibre-rich fruits like apple, pear,
papaya, orange and muskmelon, green leafy vegetables and other
vegetables like karela, ladys finger and cabbage in your diet. Also eat
more of whole grains like oats, brown rice, bajra, jowar and barley.
Here's another reason for consuming fibre-rich foods, keeps you off
heart disease (http://www.thehealthsite.com/news/stave-off-heart-
disease-eat-fibre-rich-foods/).
Antioxidant-rich foods
Foods rich in antioxidants can protect the body from oxidative
properties of high blood sugar. Antioxidants can also assist in proper
absorption of insulin leading to a drop in blood sugar in diabetics. In
order to maximise your antioxidant intake, eat five to six servings of
fruits and vegetables in a day. This roughly translates into one serving
of a salad, two servings of cooked vegetables and at least two fruits
in a day. Another very good source of antioxidant is soybean. Here's a
healthy breakfast recipe, soya dosa.
(http://www.thehealthsite.com/fitness/healthy-breakfast-recipe-
soya-dosa/)
Sample diet plan for diabetics by nutritionist Prema Kodical
Breakfast
1 wholewheat paratha or 1 medium bowl oats porridge topped with 1
tsp each of cut walnut and almond
Mid morning snack
1 medium size apple/pear/orange
Lunch
1 medium bowl salad with a dash of vinegar or lime juice
2 phulkas/1 cup brown rice
1 medium bowl dal
1 bowl sabzi
1 bowl of low-fat curd/2 pcs grilled chicken or curry
Evening snack
1 moong chilla /1 bowl roasted chana with few peanuts/ 2 egg white
omelette and phulka roll
Dinner
1 mug vegetable soup (homemade)
1 jowar bhakri /1 cup daliya and moong khichdi
1 bowl sabzi
1 bowl of low-fat paneer/1 slice grilled fish or curry

Water- 8 to 10 glasses (Read: Another healthy diet plan for diabetics)

Water- 8 to 10 glasses (Read: Another healthy diet plan for diabetics)
(http://www.thehealthsite.com/fitness/diet-plan-for-diabetics-
diabetes/)
Image source: Getty Images

For more articles on diseases & conditions, visit our diseases &
conditions (http://health.india.com/topics/diseases-conditions/)
section. For daily free health tips, sign up for our newsletter
(http://www.thehealthsite.com/get-free-daily-health-tips-from-
thehealthsite-com/).

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the
procedures mentioned here and the results may vary from person to person. The topics in
these pages including text, graphics, videos and other material contained on this website
are for informational purposes only and not to be substituted for professional medical
advice.

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