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3 Best Diabetes Diet Plans

                                       As we all know, the incidence of diabetes and obesity is increasing worldwide. We tend to put on weight if we eat more than what our body requires. Our sedentary lifestyle habits tend to increase the process. Urbanization has accelerated the incidence of diabetes and obesity. 

                                      After all we human beings are also a species of animals. There are different animals on the planet. Human beings have evolved more than other animals like lions and elephants. Human beings like other animals used to live in jungles. Humans were hunter-gatherers. Few events changed our lives forever. 

                                       The first event was the agricultural revolution. Humans started to live in villages in small groups. With the advent of scientific advances, human beings have started to live differently. The industrial revolution followed. We have built cities and industrial complexes. We developed electricity. Trains and cars were developed that helped us in transportation from one place to another. Highways and airports were built. We need not to walk long distances anymore. We can hop into any car, taxi, or bus. 

                                       The third ongoing revolution is in the field of information technology. Information technology has reshaped our lives. With the arrival of television and computers, we are spending more time in sitting positions. On the plus side it has made our lives easier and communication faster.

                                     On the other side of the development is the rapid increase in the incidence of Diabetes and obesity in developed as well as developing countries. Developed countries are facing an epidemic of diabetes and obesity. Many times obesity coexists with diabetes which makes matters worse. Many people with diabetes have to take many medicines and injections for long periods. Some have to take medicines lifelong. This causes huge psychological and financial stress on the people suffering from diabetes. 

Blood Sugar Check Up By Glucometer

                                      Diabetics and obese people are more prone to infections. The recent ongoing pandemics have affected these two groups of people the most. Mortality is higher in uncontrolled diabetes than in otherwise normal people. Hence it is vital to control diabetes properly. Proper diet plans play a key role in controlling diabetes. 

                                      Here I Have outlined three different diet plans. They have some common elements in them. If you follow these diet plans then your dependence on medicines and injections can decrease. For weight loss also they are very effective. You need to follow these plans for at least 3 to 6 months to show results. Diet should contain proteins, vitamins, and Micronutrients.

                                     Have you seen animals eating pizzas and hot dogs? Have you seen elephants drinking Pepsi or coke? As we have progressed our diet pattern which was more like animals has changed dramatically. Our body has to tolerate what we eat. We never had Pepsi or coke 200 years back. Nor we had burgers, french fries, and pizzas. Now every corner of the street has a fast food joint. We have an abundance of food. In many countries which are developing, food was scarce until 60 years back. Famines were a regular feature. With rapid economic development, the scarcity of food has changed to an abundance of food. We have refrigerators at home. On the slightest pretext, we open the door and start eating. 

                                        Here I have described three excellent Diabetes Diet plans.

 Twice a Day Meals Plan 

                                      In this diet plan, you can have two meals per day. The idea to have repeated small meals throughout the day is playing havoc with people. How much is small? This is highly variable. The amount varies with the individual. On the pretext of small divided meals, people are eating throughout the day. 

                                  In the twice a day meal plan, it depends on the individual to choose the timings of two meals. You can choose breakfast and early dinner. You can choose Lunch and Late Dinner. Some people advocate skipping breakfast. Each person should choose the two meals according to his hunger pattern. Some people are very hungry in the mornings. If you fall into that category you should choose a heavy breakfast and dinner diet schedule. If you don’t feel hungry in the morning do away with a heavy breakfast. You can choose lunch and dinner. The duration of the meal can be 30 to 45 minutes. 

                                  If you feel hungry in between you can drink tea without sugar or coconut water. Diabetic patients are prone to hypoglycemia ( sudden lowering of blood sugar). You can eat if you feel giddy or start sweating or develop any signs of low blood sugar. Otherwise, try not to eat intermittently.

  Low Carb Diet

                                   If you have diabetes then a Low Carbohydrate diet will be of great help. Carbohydrates increase blood sugar levels. Carbohydrates are broken down into glucose in the body. Cutting down on sugar and glucose will reduce blood sugar levels. Soft drinks like Coca-cola, Pepsi, etc have high sugar levels. Tea and coffee with sugar should be avoided. People tend to drink 5-6 cups of coffee and tea per day. Chocolates, pastries, and Icecreams are also rich sources of sugar. 

                                  Those having diabetes and prediabetes should avoid such high sugar food items. Fruits contain predominantly fructose. Deep carbohydrates like potatoes and rice should be consumed less. Brown rice can be substituted in place of regular white refined rice. The glycaemic index of the food should be considered before consuming it. One should read carefully the composition of the precooked food that you purchase from the stores. Some breakfast cereals may contain sugar. 

Diabetes Diet 

High Protein & Fibre Diet

                                   High protein intake helps in diabetes control. It is helpful for weight loss as well. Egg white, Pulses, Soybeans, Chicken, legumes, and fish are rich in proteins. Amino acids are the building blocks of muscles. Loss of muscle mass is a feature of diabetes. Regaining muscle mass helps you in controlling diabetes. 

                                  A high fiber diet also helps you to feel full. Fruits are also a good source of fibers. Oats are also rich in fibers. Salads and green leafy vegetables are rich in vitamins and fibers. Tomatoes, Cauliflower, Broccoli, Spinach, etc should be added to the diet. However, you should consult your physician doctor before you take up any diet program. Your weight and body mass index need to be checked. Renal function tests should be done. If kidneys are not functioning properly then your doctor may advise protein restriction. Similarly, Uric acid levels need to be checked. Your doctor will advise you accordingly.

                           If you have any questions we will be glad to answer. Please fill the contact form to receive diabetes and nutrition updates by email. You send your comments and feedback by filling the form. Your feedback is very important to us.

Dr.Nishikant Sharma MD FACP

 Author: Dr. Nishikant Sharma MD FACP Dr. Nishikant Sharma MD FACP is a Consultant Internal Medicine Specialist. He is a Diabetes Specialist. He has vast Clinical Experience in treating Diabetes. He is a Fellow American College Of Physicians. He is also a Member Of the American Diabetes Association (ADA). He is also a Medical and Content Writer. 

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