Diabetic diet plan for beginners

Due to unhealthy lifestyles and food patterns, diabetes is becoming more common these days. It prevents your body from producing adequate insulin and raises the blood glucose level in the body. Insulin is the hormone that converts the glucose in the blood into energy. This chronic ailment leads to various other critical problems if left unmanaged such as heart and kidney disease. However, it is manageable through a healthy diet and regular Exercise.

Dietitians often suggest consuming 1200 – 1500 calories every day for a balanced glucose level and weight but it is always advised to get suggestions from your dietitian for knowing your exact calorie as per your body weight.

If you are diabetic or prediabetic, you are required to add more Protein and other Nutrients rich diet and less fat and carbs.

Table of Contents

Here are some healthy diet plans for diabetic patient

Non-Starchy Vegetable diabetes diet plan

Green Leaves such as Spinach, Collards, Kale, lettuce, mustard greens, cabbage, bok choy Coriander leaves, etc are extremely beneficial in controlling blood sugar levels.

Other options available in vegetables are Carrots, tomatoes, mushrooms, Broccoli, and peppers.

Avoid starchy vegetables such as potatoes, peas, and corn.

Try to add these fresh vegetables to your Soups, chillas, salads, and stews.

Fruits for diabetes diet plan

Citrus Fruits such as lemons, oranges, and grapefruits are the best sources to get Vitamin C, folate, and potassium.

Berries such as Blueberries, strawberries, raspberries, and blackberries are rich in vitamins C, K, Potassium, and magnesium.

Cherries, apples, coconuts, peaches, apricots, and pears are some of the best fruits for controlling diabetes.

You can make your evening or morning smoothies from any of your favorite Fruits above.

Protein for diabetes diet plan

It is advised to take 10-35% Protein of your total Calorie every day. The best Proteins available for Diabetic patients are the following

Fish
Chicken
Eggs
Lentils
Tofu
Nuts
Greek Yoghurt

Whole grain

100% whole grains are very healthy for diabetic Patients and are also fulfilling. You can add oats, brown rice, wild rice, and whole grain flour bread to your lunch and dinner with healthy vegetables.

Fibre Rich Foods for diabetes diet plan

Chia seeds, Flaxseeds, and nuts are extremely high in fiber. It prevents weight gain, manages blood pressure, and reduces inflammation. Other than that, it reduces the risk of heart disease by raising LDL levels.

Summary

If you do not change your diet plan after getting diabetic, it will keep on increasing and may worsen your condition. So try to eat the above-mentioned healthy food. It’s always advised to eat timely for better results. It is not a very difficult task to manage the high blood sugar level with these options. No one diet plan will work for all and You are free to customize your food plan.