By: Dr Pradeep Gadge,
Leading Diabetologist, Gadge Diabetes Centre
Diabetes and obesity are considered to link with each other and to get rid of both, you can pay attention to eating habits and exercise.
Dine out on weekends and partying late nights has become trend nowadays and Indian people are no exception to that. While eating out, you may go for lot of fast food and junk food which are high in calories and less in micronutrients. Dine out is also associated with lot of sugary fizzy drinks consumption which increases sugar levels unnecessarily. All these may increase the risk of diabetes.
On the other hand, home cooked meals are likely to be healthier than those consumed outside. They are rich in fibers, micronutrients which are essential components of whole diet. There is always less chance of food contamination with home food if you follow proper hygienic practices.
Some tips for choosing your food for diabetic patients:
Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat.
- Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods.
- Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.
- Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.
- Eat sweets with a meal, rather than as a stand-alone snack.
- Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.
- Add some healthy fat to your dessert. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts. Fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly.
- Reduce soft drinks, soda and juice.
- Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar.
The safest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health.