(Tips to control portion sizes)

The majority of diabetic patients worldwide live in India, hence India is referred to as the “diabetic capital of the world.” Diabetes is a chronic condition that can lead to other metabolic disorders if left untreated. A small change in your diet can greatly impact your health. Let’s examine in detail in this blog how to manage to consume an Indian diabetic diet

Why diet is needed to treat Diabetes?

When a person has diabetes, their eating habits impact a lot on their health. You need to know that the food you eat provides you with blood glucose or blood sugar. Regardless of the kind or type of diabetes a person has, choosing the correct foods is essential for maintaining healthy blood sugar levels.

How Effective Is Diet in Treating Diabetes?

With a healthy diet and regular exercise, diabetes can be managed and good blood sugar levels can be reached. There is a widespread misperception that Indian foods cannot support a healthy diabetic lifestyle. But it’s a myth, here are some tips to control portion sizes in Indian Diabetic Diet

  • Use smaller plates, bowls, and utensils. This will make portions appear larger and help prevent overeating.
  • Measure out servings using measuring cups and spoons. Be aware of standard serving sizes for foods like rice (1/2 cup), roti (1 medium), dal (1/2 cup), and sabzi (1 cup).
  • Avoid “all you can eat” buffets. These make it easy to overeat. Take small servings and go back for seconds if still hungry.
  • Share desserts or sweets instead of eating a whole serving. Take a small spoonful and pass it on to others.
  • Make one katori or bowl of rice/roti instead of taking multiple helpings. Pause halfway through to check if still hungry.
  • Load half your plate with non-starchy vegetables to fill up on low-calorie foods.
  • Drink water before and during meals to help feel full faster.
  • Even if there is still food on the plate, stop eating when you are full. Save leftovers for the next meal.
  • Be mindful while eating. Chew slowly and pause between bites. This gives time for fullness signals.
To sum up

Now, you may better understand how to eat foods that are part of the Indian diabetic diet. A nutritious diet improves one’s overall health and lowers the risk of developing numerous conditions. Additionally, have a good physical activity which boosts metabolism and helps in weight management thereby controlling  blood sugar levels.