The Ultimate Guide to Diabetic Healthy Food Habits

The Connection Between Diabetes and Food

The development of diabetes is attributed to genetic and environmental factors. These factors include:

• Regular physical inactivity or a sedentary lifestyle.
• Extra storage of body energy molecules compared to what you spend.
• Macronutrient composition of your diet.
• Metabolic characteristics of your body.

Therefore, maintaining a healthy lifestyle and dietary habits is paramount in preventing and managing this chronic condition.

Did you know that the most recent diabetic diet plan put forth by medical scientists is not a one-size-fits-all approach? 

The diet plan is based on your ability to digest and metabolise, and your individual lifestyle changes. 

So, instead of just handing out a generic diet sheet, healthcare professionals work with you to tailor your diet to your specific needs. 

Type 1 Diabetes

It is an autoimmune condition, meaning your body’s immune system attacks the insulin-producing cells in your pancreas. This means your pancreas cannot produce insulin to regulate blood sugar levels.

• While your diet cannot entirely replace insulin, it’s still crucial for diabetes management. Choosing whole grains over refined carbohydrates provides sustained energy and minimises blood sugar spikes.

Type 2 Diabetes

Type 2 diabetes is the most common type of diabetes, usually found in the elderly population. It develops when your body doesn’t produce enough insulin or becomes resistant to its effects. Your body struggles to manage blood sugar levels.

• Managing your diet plays a significant role in controlling blood sugar spikes in type 2 diabetes. Here, your body still produces some insulin. A type 2 diabetes diet must be balanced with enough carbohydrates, protein, healthy fats, and fibre to help regulate blood sugar levels.

Gestational Diabetes

Gestational diabetes is a temporary form of diabetes. Just as it sounds, it’s the interruption in your body’s ability to maintain an average blood sugar level during pregnancy. The root cause is hormonal fluctuations. Even though gestational diabetes resolves after childbirth, the risk of being affected by type 2 diabetes later on increases.

• Food plays a vital role in managing your diabetes during your pregnancy. It is essential so that your baby doesn’t face health problems. Choosing fruits lower on the glycemic index (GI) scale, like berries, in your gestational diabetes diet, which are also highly beneficial in expectant mothers, helps prevent blood sugar spikes.

8 Smart Nutrition Tips for Healthy Diabetic Meal Planning

A diabetic diet plan is your ultimate guide to check your blood sugar levels. 

Preparing a plan helps determine when, what, and how much to eat rather than just looking for ‘healthy snacks for diabetics’ or ‘diabetic-friendly foods’. Chronic diabetes affects the balance and absorption of nutritional elements in the body. 

That is why a good diabetic meal plan must consider your goals, tastes, lifestyle, and any medicines you’re taking. 

The three basic rules of a diabetic diet plan will include the following;

• More non-starchy food.
• Fewer added sugars and refined grains.
• Whole foods instead of highly processed foods.

As per ayurvedic experts, the primary cause of diabetes (known as madhumeha) is stagnation of unwanted fat (medas)in different channels of the body. It occurs from excessive consumption of food rich in Kapha bio-energy, such as those that are too heavy to digest, or oily food items. 

So, swapping sugary drinks with water or choosing homemade meals instead of a takeaway from the subway isn’t the complete diabetic diet plan.

There are other crucial changes you must make. Read on to know them.

1. Add More Proteins With Carbohydrates

Eating more proteins with carbohydrates is a straightforward trick to managing healthy blood sugar levels. Proteins help slow down the digestion of carbohydrates and glucose absorption into your bloodstream. It means that blood sugar levels will stay more stable, and you’ll feel fuller for longer. 

So, the next time you pick a slice of bread for your breakfast, add some granola butter or eggs instead of jam. The aim is to include protein every time you have a carbohydrate-rich food.

2. Eat Fibre-rich Foods

Even though fibre is a carbohydrate, your body does not completely digest it. The breakdown process in your body is prolonged. Moreover, fibre is the fuel to a healthy gut microbiome, which significantly manages your blood sugar levels.

High-fibre foods include whole grains such as quinoa, whole-wheat bread, oatmeal, and whole-wheat pasta. Additionally, fruits, vegetables, beans, and lentils are excellent sources of fibre.

3. Practise the Diabetes Plate Method

The Diabetes Plate Method will ensure that you consume an appropriate amount of non-starchy vegetables and lean proteins while limiting the intake of high-carb foods. 

To follow this method:

• Start with a 9-inch dinner plate. 
• Fill half your plate with non-starchy vegetables such as broccoli, salad, green beans, carrots, cauliflower, and cabbage. Then, fill one-quarter of your plate with lean proteins. 
• Finally, fill the last quarter of your plate with starchy vegetables (potatoes and peas), grains, rice, pasta, fruit, beans, and yoghurt. 

The diabetes plate method is one of the most efficient methods of mindful diabetic meal planning.

4. Lose Extra Pounds

Losing 5% -10% of your body weight will help you manage your sugar control in a better way. However, your key to losing weight must not be fad diets, weight cycling or unhealthy fasting. You must focus on balanced nutrition and lifestyle changes that are beneficial for losing weight and aiming for healthy blood sugar levels.

5. Have a Regular Meal Routine

Having diabetes can make you feel frequently hungry. This happens because the glucose does not enter the cells to be converted into energy. Sometimes, your hunger doesn’t go away even after eating food. Moreover, your circadian rhythm tracks your blood sugar levels and body metabolism.

So, it becomes essential to maintain a regular meal routine. The general rule is to have three meals daily and one or two high-protein and high-fibre snacks. 

Skipping meals is not an option as it will lead to overeating later and cause fluctuations in your blood sugar levels.

6. Know Your Healthy Portion Size

Studies have shown that you eat more when someone serves you more food. So, being mindful about portions is crucial. 

If you’re eating out, consider having half of your meal wrapped up to enjoy it later. When you’re at home, try measuring out your snacks instead of eating straight from the bag or box. During dinner time, keep the serving bowls out of reach to reduce the temptation of returning for seconds. 

7. Eat Based on Your Prakriti, Dosha and Agni

The metabolic response to different foods you consume depends upon your body’s dosha imbalance associated with your body constitution (Prakriti). So, an Ayurvedic expert will not recommend the same dietary principles in a vata-dominant diabetic person as a kapha-dominant one.

Find out your Prakriti and your body’s ability to digest and metabolise food (type of agni) with Nirva.

8. Satisfy Your Cravings with Healthy Options

An excellent way to curb sugar cravings is to have fruits with low glycemic index, like apples, pears and oranges. You can make tasty recipes with these food choices. Find out some fantastic options you can choose from in our previous blogs on ‘The Best Low-Glycemic Fruits for Diabetics’.

Make sure you take care of your body with these healthy food habits for people with diabetes. However, avoiding a sedentary lifestyle is the most crucial bottom line towards building a foolproof plan. Regular exercise is vital to a healthy metabolism, especially if you have diabetes.

Wrapping Up

Managing diabetes with food goes beyond sugar control. You must have good digestive health and body type to choose appropriate portions of protein, carbs, and fibre-rich options. Aim for a healthy weight, establish a routine, and be mindful of meal portions. 

While Ayurveda can give you personalised insights, make sure to consult Nirva Ayurvedic experts to create a safe and effective diabetic meal plan. Remember, delicious and nutritious choices can empower a healthier you!