Diet Plan For Lowering Blood Sugar

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Diet plan for lowering blood sugar that includes the low glycemic index diet (LGI) and high-fiber foods will improve blood sugar levels, even if you make no other lifestyle changes. If you are someone who has blood sugar problems like hyperglycemia and/or hypoglycemia and if you want to keep track of your blood sugar levels, then having a diet plan for regulating blood sugar can be very useful.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

What does a diabetes diet involve?

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

Recommended foods

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes, such as beans and peas
  • Low-fat dairy products, such as milk and cheese

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

  • Vegetables
  • Fruits
  • Nuts
  • Legumes, such as beans and peas
  • Whole grains

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

Avoid fried fish and fish with high levels of mercury, such as king mackerel.

‘Good’ fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

  • Avocados
  • Nuts
  • Canola, olive and peanut oils

But don’t overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

  • Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.
  • Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
  • Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
  • Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.

Putting it all together: Creating a plan

You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian’s help, you may find that one or a combination of the following methods works for you:

The plate method

The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:

  • Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.
  • Fill a quarter of your plate with a protein, such as tuna, lean pork or chicken.
  • Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
  • Include “good” fats such as nuts or avocados in small amounts.
  • Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.

Counting carbohydrates

Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It’s important to keep track of the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to measure food portions and become an educated reader of food labels. He or she can also teach you how to pay special attention to serving size and carbohydrate content.

If you’re taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

Choose your foods

A dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats.

One serving in a category is called a “choice.” A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates.

Glycemic index

Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you.

A sample menu

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

  • Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1 percent low-fat milk, a piece of fruit, coffee
  • Lunch. Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomato and mayonnaise, medium apple, water
  • Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk
  • Snack. 2 1/2 cups popcorn with 1 1/2 teaspoons margarine

What are the results of a diabetes diet?

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

Are there any risks?

If you have diabetes, it’s important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications.

Diet Chart For Lowering Blood Sugar

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A high sugar diet aims at controlling the blood sugar levels in your body. A diet cannot lower blood sugar levels, only medication and exercise can help with that. However, a high sugar diet aims at preventing from blood sugar levels from rising further. Blood sugar levels can increase because of excessive carbohydrates such as bread, cereals, rice, pasta, milk and desserts. A high sugar diet plan focuses on the amount and type of carbs to be consumed in order to avoid over-eating and prevent poor dietary choices.

The fundamentals of a high sugar diet are as follows:

  1. Low-carb vegetables and greens – Consumption of vegetables such as zucchini, tomatoes, onions, eggplant and mushrooms is advised. To make them more flavoured, they can be eaten with low-fat dressings such as guacamole, hummus and salsa.
  2. Protein – Protein is essential for a well-balanced diet. It can be obtained from yogurt, cottage cheese, eggs and lean meats.
  3. Berries and melon – Berries and melon are low carb fruits that taste sweet, are filling and nutritious and are high in fibre. They can also be eaten with yogurt or ice cubes.
  4. Whole grain high-fibre foods – To prevent overeating, it is recommended to consume whole grain high fibre foods such as legumes (beans, peas, lentils) and pulses.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)4 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30PM)2 Roti / chappati.+ Tomato subji 1/2 cup.
Monday
Breakfast (8:00-8:30AM)2 Slice brown bread.+1 slice low fat cheese+1Boiled egg+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM)Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light tea+ 2 wheat rusk.
Dinner (8:00-8:30PM)2 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM)Chappati 3 + 1/2 cup Potato green peas curry.
Mid-Meal (11:00-11:30AM)1/2 cup boilled black channa
Lunch (2:00-2:30PM)1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30AM)Methi Parata 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM)1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad.
Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1/2 cup Bitter guard subji.
Thursday
Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)2 Roti/ chapati+ 1/2 cup mix veg curry
Friday
Breakfast (8:00-8:30AM)Mix veg Poha 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM)3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.
Evening (4:00-4:30PM)1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
Dinner (8:00-8:30PM)2 Roti / chappathi+Ridge guard subji 1/2 cup.
Saturday
Breakfast (8:00-8:30AM)Utappam 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji
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Food Items To Limit

  1. Grains – white rice, pasta, flour, white bread, cookies, cakes, muffins has to be avoided as they have high glycemic index which may increase your blood glucose levels.
  2. Protein – red meat (beef, pork, lamb), fried, high-sodium meats, poultry with skin, deep-fried fish, processed meats like bacon- high in saturated fat and sodium which may cause other co-morbidities such as heart disease and hypertension.
  3. Dairy – whole milk, full-fat yogurt, full-fat cottage cheese, full-fat sour cream, ice cream- high in saturated fat.
  4. Fruits & Vegetables – dried fruit, fruit drinks, fruit juice drinks, pickles, canned fruits with sugar syrup, regular jam, jelly, and preserves- high glycemic index which may increase your blood glucose levels.
  5. Fats and Sugars – butter, pastries, mayonnaise, french fries, potato chips, doughnuts, cakes and cookies- high in saturated fat and high glycemic index.

Do’s And Dont’s

Do’s:

  1. Do eat Vegetables such as Spinach, tomatoes, cucumbers, broccoli, brussels sprouts, cauliflower, and asparagus. They’re packed with nutrients and low in carbohydrates, which your body quickly breaks down into glucose.
  2. Do eat whole-wheat bread and pasta, brown rice, and oats. Whole-grain starches give you more vitamins, minerals, and fiber than white or refined versions. They’re also less likely to lead to rapid spikes in blood sugar.
  3. Do eat small servings of peaches, apples, oranges, berries, kiwi, and other fruits. Fruit is a low-calorie, high-fiber, nutrient-rich source of carbohydrates.
  4. Do eat skinless poultry, fish, tofu, beans, and lean cuts of red meat.
  5. Do eat unflavored and low-fat yogurt, milk, and cheese. Low-fat dairy gives you protein, calcium, vitamins, and minerals in every serving.

Don’ts:

  1. Fried and breaded vegetables – they add extra calories, carbs, and fat.
  2. White bread, chips, and pastries, which quickly increase blood sugar.
  3. Jellies and fruit juices with added sugar.
  4. Full-fat dairy products. They come with extra calories and saturated fat, which raises LDL or “bad” cholesterol. Remember diabetes increases your risk of heart disease.
  5. Fatty cuts of meat and processed meat, like sausages and hot dogs.

Food Items You Can Easily Consume

  1. Cereals: Brown rice, Oat meal, Broken wheat, Ragi, Quinoa.
  2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
  3. Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
  4. Fruits: Melons, apple, pine apple, papaya, citrus fruits, guava, berries etc.,
  5. Milk and Milk products: Skim milk, Paneer, Cottage Cheese, Yoghurt.
  6. Meat, Fish and Egg: Lean Meat, Skin out chicken, Tuna, Salmon, mackerel and sardines, egg white.
  7. Oil:
    1. 5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
    2. Sugar: 2 Tsp/ day.
    3. Other beverages: Green tea.

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