Diabetes is a disorder that affects the way your body uses food for energy. Normally, the sugar you take in is digested and broken down to a simple sugar, known as glucose. The glucose then circulates in your blood where it waits to enter cells to be used as fuel.

Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose. But, if you have diabetes, this process breaks down, and blood sugar levels become too high.

Diabetes Diet

A balanced diet is recommended. All foods cause a varying insulin response in our bodies. Eat plenty of foods such as green vegetables, legumes, whole grains, and fibre that influence the release of sugar into the bloodstream. Foods that should be avoided are refined sugar, processed food, junk food, pastries, and cookies.

When checking labels, watch out for hidden forms of sugar, such as dextrose, glucose, sucrose, corn sweeteners, fructose, dextrin, lactose, maltose, malt, fruit juice concentrate. Protein snacks should be eaten in between meals.

Alcohol, tobacco, and caffeine should be avoided. Foods that are high on the “glycemic index” cause the blood sugar level to rise quickly, than those with a lower rating. Essentially, the glycaemic index is based on how quickly a particular food is digested, metabolized and then released into the bloodstream as glucose.

Higher glycemic index foods are white bread, sweets, packaged foods, pastries, frozen desserts, dried fruit, whole milk, burgers. Lower glycemic index foods are most vegetables, leafy greens, 100% whole grain bread, skim milk, buttermilk, chicken, fish, and many nuts.

Many factors go on to influence the glycemic index of a food, such as preparation and consumption method.

Tips for planning a healthy diet for a diabetic patient:

• Eat a variety of foods - A platter of different-coloured foods give you nutrition from all the food groups. Include more of high-fibre foods, such as fruits, leafy green vegetables,and whole grains.

• Limit salt intake - which affects blood pressure. Avoid packaged snack foods, chips, pickles. Sodium intake of no more than 3000 mg per day is suggested. For people with high blood pressure, sodium should be limited to 2400 mg per day or as advised by a physician.

• Avoid saturated fats - like butter, ghee, and cheese. They increase “bad” (LDL) cholesterol. Instead, go for good fats, like omega-3 fats in fish, and vegetable oils made from plants such as groundnut oil, safflower oil etc.

• Eat good quantity of fibre - Rich sources of fibre are whole wheat breads, high-fibre cereals, green vegetables, and fibre supplements such as isabgol. Foods with fibre also help one manage blood sugar level as they reduce the need for insulin and also lower the level of fats in the blood.

• Fix up on portions you eat - Eat about the same amount of food each day. Do not keep fluctuating your diet, or the quality of meals.

• Do not skip meals. Eat small meals about every four to five hours.

• Eat meals at regular times every day. If you are on a diabetes medicine, eat your meals and take your medicine about the same time each day.

• Include in your diet all foods which you like to eat. Even sweets can be eaten occasionally in moderate amounts. If your diet includes foods that you dislike, or if something you like eating is left out, you’re less likely to continue with the meal plan.