Indian food is famous in the world for its intense and tasty flavours. However, did you know that Indian food is mainly based on the ancient systems of Ayurveda that aims to keep your body healthy and balanced? From preventing diseases to managing them, Indian food has always been effective. Today, although the steep rise in lifestyle conditions such as diabetes and hypertension has increased among the young and old, Indian food holds the key to control diabetes effectively and sustain it.
A person with Diabetes must include lots of fibre-rich foods, proteins and simple carbohydrates in their diet. Refined and packaged foods cause an increase in glycemic index and must be avoided altogether. It is also essential that an individual with uncontrolled blood sugar levels consume foods that release energy slowly and eliminate toxins.
Though there is no one-size-fits-all when it comes to a daily diet plan. Here’s what the recommended daily nutrition chart of a person with diabetes should look like-
The recommended macronutrient distribution is to make 55% of your diet include fibre-rich carbohydrates; 15% to 20% of protein, and 15% to 20% of fat.
Carbohydrates are the food group that provides our body with energy to function. However, consuming an excess of carbs can increase the sugar levels in the blood, which is a characteristic of diabetes. For this reason, other food groups, especially proteins, are vital for diabetes control. According to experts, consuming proteins prevent muscle loss (wasting) in people with diabetes. This muscle wasting further contributes to a rise in blood sugar levels. Indian diabetic diet allows an immense scope of including proteins in your diet for in vegans, vegetarians and non-vegetarians.
Some Protein-rich Foods that you can include in your diet are-
Most important Meal of the day and Skipping it is not an option.
Eating on and at the same time every day is vital to maintain normal blood sugar levels.
Avoid high-carb and starchy foods and eat dinner 2 to 3 hours prior your usual bedtime. Read more about what foods to avoid with diabetes?
Some options for healthy snacks be it day or night.
Contrary to popular belief, the Indian diet does comprise of many healthy and nutritious superfoods that are effective in lowering your blood pressure and blood sugar levels. However, it is important to understand that every body is different and no one plan can fit all. So always make sure you consult your doctor and nutritionist before starting any new diet plan.