Guide to Diabetes and Heart-Healthy Eating: What to Include

The Importance of a Heart-Healthy Diabetic Diet

For individuals with diabetes, a heart-healthy diabetic diet helps manage their condition effectively. Let's see how.

Brings Blood Sugar Levels Under Control

Unprocessed foods, complex carbohydrates, fibre-rich foods, and limited or no added sugars are part of a heart-healthy diet. These foods help create a balance in blood sugar levels.

Reduces Cardiovascular Risk

By adopting a diet which is low in saturated and trans fats, cholesterol, and sodium.

Helps Maintain a Healthy Body Weight

Portion control and nutrient-dense foods are essential components of a heart-healthy diet. This way, individuals can enhance their insulin sensitivity and lower the demands on their pancreas.

Improves Blood Pressure Numbers

High blood pressure and diabetes together increase the risk of heart problems. Fruits, vegetables, whole grains, and lean proteins help reduce blood pressure levels.

Enhances Lipid Profile

Healthy fats from those found in nuts, seeds, and fatty fish contribute to better cardiovascular health, lowering LDL (Bad cholesterol) and increasing HDL (good cholesterol).

Components of a Heart-Healthy Diabetic Diet

A heart-healthy diet for people with diabetes should do two things - Reduce blood sugar levels and protect your heart. So, let's look at all the items you can put on your plate.

Fruits and Vegetables

Yes. You can load up on these. Increased consumption of fruits and vegetables can lead to glycemic control and reduced HBA1c levels. Being rich in flavonoids and carotenoids, they are also a rich source of antioxidants, promoting heart health and lowering cholesterol levels.

A wide range of vitamins can be consumed daily from a colourful plate of fruits and vegetables.

Fruits

Persimmon, plums, dried apricots, papaya, kokum fruit, blackberries, pomegranates, avocados, red raspberries, kiwi, black raspberries, blueberries, cherries, apples, raisins, grapes, watermelon, oranges, guava, dates, bananas, cranberry, jackfruit, goji, strawberries, barberries, grapefruit, peaches, melon, figs.

Avoid - Canned fruits with syrup, olives and pineapples and fruit juices with sugar.

Vegetables

Green leafy vegetables, spinach, kale, collard.

Fresh vegetables like tomatoes, cucumber, broccoli, cabbage, carrots, cauliflower, squash, green beans, pumpkins, and artichokes.

Avoid - White potatoes.

Pro Tip: Ayurveda recommends all kinds of bitter vegetables and greens - Bitter gourd, fenugreek, garlic, kale, beet greens etc

Whole Grains

Opt for whole grains to regulate your glycemic response and increase insulin sensitivity. They improve the functioning of the pancreas and increase insulin production.

Pro Tip: Ayurveda suggests Barley is the best for managing diabetes. You can cook Barley with water or have porridge or pancakes. Old/Aged rice is also known to have a low GI index.

Herbs and Spices

Fresh spices have multiple physiological benefits. Spices help improve short-term hypoglycaemia as well as help manage glucose levels from a long-term perspective.

Pro Tip: Saute these spices in oil before adding your veggies, greens or grains

Lean Protein

Fish contain healthy fats like Omega 3 Fatty Acids, which help protect against heart disease. These are a must-have.

Pro Tip: According to Ayurveda, rabbits and poultry are very beneficial in diabetes

Legumes

Vegetarian Alert! Low in glycemic index and high in fibre, legumes are a staple food for people with diabetes. The hypoglycemic effect can be compared to that of anti-diabetic medicines.

Nuts and Seeds

Some nuts and seeds are a great snacking option. These are known to lower glycemic index and are high in healthy fats, contributing to good heart health.

Oils

Certain oils add much-needed healthy fats for good heart health.

Pro Tip: Opt for organic or cold-pressed oil for the best results

Balancing Carbohydrates for Optimal Heart Health

Carbohydrates are the main culprits for fluctuating sugar levels in people with diabetes. Be wary of what and how much you are consuming.

1. Opt for complex carbohydrates.
2. Limit consumption of simple sugars.
3. Pay attention to portion sizes and avoid loading up on carbs.
4. Increase fibre-rich foods to control blood sugar.
5. Choose foods with lower glycemic index.

Limiting Sodium Intake

1. Reducing sodium intake is a critical component of supporting heart health. Excessive sodium can cause blood pressure to rise, a significant risk factor for heart disease.
2. Read nutrition labels when grocery shopping. Opt for products with lower sodium content. Be aware of the fact that processed foods are usually high in sodium.
3. Choose to cook at home. You can have control over fresh ingredients and manage sodium content, too.
4. Include Herbs and Spices like garlic, lemon, and vinegar to add taste to your dishes without relying on salt.
5. If you choose to use canned vegetables or beans, rinse them thoroughly before use to wash off the sodium.
6. Gradually reduce salt in your diet to allow your taste buds to adapt to less salty foods.

A Heart-Healthy Diabetic Diet Plan

Here is a suggestive list of food items you can include in your meal plan to manage diabetes and cardiovascular diseases

Breakfast

1 cup oatmeal, 1 tbsp sliced almonds, 1 tbsp ground flaxseed

Or

2 slices French toast made from whole wheat bread, Sugar-free maple syrup

Or

Scrambled Egg Beaters omelette with vegetables, two slices whole wheat toast, Sliced tomatoes

Lunch

Turkey sandwich on two slices of whole wheat bread, Raw veggies, Hummus dip

Or

1 cup vegetable soup, ½ turkey sandwich on one whole wheat bread, Raw veggies

Or

Large green salad with grilled chicken breast, 1 cup skim milk, one fruit

Dinner

3 oz grilled salmon, ½ cup baked potato Spinach salad, 1 cup skim milk

Or

Chicken or steak stir-fry with plenty of vegetables, ²⁄3 cup brown rice

Or

3 oz pan-seared trout, 1 cup stir-fried vegetables, ²⁄3 cup brown rice

Wrapping Up

Diabetes is not just about avoiding sweet stuff. It is also about prioritising heart health and following a suitable diet for optimal heart health. By stabilising blood sugar levels and reducing the risk of cardiovascular diseases, you can considerably improve the quality of your life and overall well-being.