When you learn you have diabetes, your first thought will be how to manage it (Diabetes management). You can very well manage your diabetes by following a proper diet, provided you follow it regularly. Meanwhile, you should also limit your intake of sugar products for better control. In this blog let’s see some dietary guidelines for diabetes in detail.
Dietary guidelines for diabetes
It is important to limit your intake of high-fat foods for better diabetic control. Here are some tips you can follow for a low-fat, low-trans-fat, and low-saturated-fat diet for South Indian persons (Indian Diet list).
Choose lean protein sources
Opt for lean protein sources such as skinless chicken, fish, lentils, and legumes instead of red meat.
Use healthy cooking methods
Avoid deep-frying and instead, use healthy cooking methods such as grilling, baking, or steaming. Further, use non-stick cookware to reduce the amount of oil needed for cooking.
Incorporate whole grains
Choose whole grain options such as brown rice, whole wheat bread, and whole grain pasta instead of refined grains.
Include plenty of vegetables
Vegetables are low in fat and high in fiber, vitamins, and minerals. Incorporate a variety of vegetables in your diet such as spinach, broccoli, carrots, and cauliflower.
Use healthy fats
Use healthy fats such as olive oil, canola oil, and avocado oil in moderation instead of saturated fats such as butter and ghee.
Limit processed foods
Processed foods such as packaged snacks, baked goods, and fast food are often high in trans fats and saturated fats. Hence, limit your intake of these foods.
Choose low-fat dairy
Choose low-fat dairy options such as skim milk, low-fat yoghurt, and low-fat cheese instead of full-fat dairy products.
Use herbs and spices
Use herbs and spices to add flavour to your food instead of salt and high-fat sauces.
Include traditional South Indian dishes
South Indian cuisine offers many healthy options such as sambar, rasam, and vegetable curries. These dishes are often made with lentils, vegetables, and spices, making them a great source of fiber and nutrients.
Snack on fruits and nuts
Instead of high-fat snacks such as chips and cookies, snack on fruits and nuts. Fruits are a great source of fiber and vitamins, while nuts are high in healthy fats and protein.
Drink plenty of water
Drinking plenty of water can help you stay hydrated and reduce your intake of sugary drinks such as soda and juice.
Practice portion control
When consumed in large quantities, even healthful food can cause weight gain. So, practice portion control by using smaller plates and measuring your food.
To sum up
Thus, you can build a low-fat, low-trans-fat, and low-saturated-fat diet and how to intake it, that is suitable for South Indians by including the mentioned dietary guidelines for diabetes. Meanwhile, never forget to speak with a healthcare professional before making any significant changes to your diet.
