Dr. Sanoop Kumar Sherin Sabu M.B.B.S., M.D. (Int Med), MRCP-I(UK),FCPM , Physician & Diabetologist
Right diet plan is very important for controlling your sugars. Treating diabetes is not just doctors job but doctor do 25% job while patient should put rest of the efforts.
Correct diet plan will help your body respond well to the medicines that are provided to you and the medicine requirement will also be reduced.
While eating major meals the below Plate Plan should be done:
- Use a Medium to small sized plate to eat meals from. A large sized plate motivates you to eat more. While a average sized plate appears full even with little rice/meals and its curry
- Ideal recommended size is about 9inch diameter
The proportion of food that you can eat during every major meals ( Lunch / Dinner)
| Food items in a plate | For people without diabetes | For Diabetic People |
| Rice/ wheat / millets | 50% ( Half plate) | 25 % ( 1/4th plate) |
| Vegetables | 25% | 50% ( Half plate) |
| Meat/ fish | 25% | 25% ( 1/4th plate) |
Calculating calories of food that you eat in every day life is merely impossible. But If you practice this concept it is very easy in daily life.
Breakfast- use any one of these items
| Maximum amount in a meal | |
| Dosa | 3 ( 9 inch size ) |
| Iddily | 3 |
| Uppuma | 1 1/2 Cup (350 ml) |
| Oats | 1 1/2 Cup (350 ml) |
| Bread | 3 |
| Chapati / Rotty | 3 |
| Naan | 3 piece |
Rice and Cereals
| Maximum amount in a meal | |
| Rice / wheat / biriyani | 1 cup cooked rice (200ml) |
Cereals like rice, wheat etc increase the sugar content in blood very much. So always reduce its quantity in meals
Vegetables
Vegetables are very good as they increases the bulk of you meals, reduces your appetite and are less glycemic.
All vegetables are good except- tubers like potato, sweet potato, Yam, Caasava, beet root, turnip.
Avoid all these tubers, as they increase sugars very much
All other vegetables can be taken in plenty especially spinach, cabbage, ladies finger, cauli flower, tomato, peas.
Fruits
Any 1 of the below fruit can be used in a day
| Fruits safe in diabetes | Maximum amount in a day |
| Apple | 1 small |
| Orange | 1 average size |
| Guava | 1 average size |
| Small banana | 1 |
| Large banana | ½ of a large banana |
| Fruits to be reduced in quantity | Maximum amount in a day |
| Pappaya | 1 small slice only |
| Watermelon | 1/10 of 1 medium sized Water melon. Or else avoid it |
| Pomegranate | 1/3 of 1 average size |
| Mango | ½ of a small sized mango |
| Grapes | Only 10 -12 nos. |
| Jack fruit | Only 3 pieces |
Note-
- Any Fruits should be taken only 2 hours after major meals.
- Never take fruits along with major meals, as it will increase your sugars
Milk
- Can use 100ml Cows milk or 60 ml goats ml per day
Nonvegetarian diet
- While cooking reduce the oil used for preparing them
- Prefer curries rather than fried items
- Recommended amount of non vegetarian that be eaten per day is:
| Maximum amount in a day | |
| Egg | 1 |
| Chicken Curry | 1/2 Cup (125 ml) or 20 Gram meat |
| Beef Curry | 1/4 cup (75 ml) or 10 Gram Meat |
| Fish curry | 1 small sized fish 0r 50 grams |
Food items that should be completely avoided by Diabetic individuals
- White Sugar and brown colored country sugar
- Honey
- Chocolates
- Jam
- Cake and pastry
- Dried fruits like dates, cashew, dry grapes
- Fried chips
- Fired Meat
Exercise
Exercise improves your body’s response to the medicines given. It can reduce your sugars. IT can reduce your HbA1C by average to 1 to 1.5 % from your previous value. I have seen many of my patients who have good diet habits and regular exercise living with the lowest doses of medicines without any diabetes related complications.
You must do at least 30 minutes of aerobic exercise every day either as brisk walking or thread mill or running or playing badminton or swimming
Read the below articles to know more about
Diet for patients with high uric acid
Ask our specialist at – yourfamilydoctor100@gmail.com
Nice article on most common condition. Easy to understand
Pingback: Facts about Diabetes Mellitus - YOUR FAMILY DOCTOR
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