Diabetes Food Chart & Diet Plan: Diabetes is one of the major diseases in the world. Around 375 million people suffer from this disease and the worst part is half of them don’t even know that they are diabetic. There is no permanent cure for this disease but you can control diabetes with the help of natural remedies and other medical treatments.
Food plays a big role in a diabetic to control of his/her sugar level. A diabetic patient should take care of his/her diet and know what to eat and what not to eat.
What is diabetes? It is a health condition in which a person’s body starts producing less amount of hormone known as insulin. Due to less amount of insulin in the body sugar level starts increasing and results in diabetes. There are 4 common types of diabetes type 1, type 2, prediabetes, and Gestational diabetes.
10 Suggested Fruits for Diabetes: What Can Diabetics Eat?
If you are diabetic you need to pay extra attention to what you are having for your breakfast, lunch, and dinner. A diabetic should not eat too much at a single time, we recommend you split your food into 4-5 times throughout the day.
Broccoli is one of the perfect food for diabetics because it contains sulforaphane. It helps to maintain blood sugar also helps to prevent any kind of cardiovascular damage to the blood vessels.
Another wonderful fruit for a diabetic patient. Blueberries contain soluble fiber and insoluble fiber. Soluble fibre helps to improve blood sugar and insoluble fibre help to control fat in your body. You can take 2-3 cups of fresh blueberry juice to maintain blood sugar.
As they say, one apple a day keeps the doctor away is a proven thing. If you eat apples continuously for 4 weeks it will reduce your bad cholesterol by 40 percent.
In a study, it is found that people who eat apples more than four times a week have less chance to get type 2 diabetes. Apple also contains soluble and insoluble fibre which helps to maintain blood sugar in the body.
Another good fruit to control diabetes. It helps to improve cholesterol levels and remove bad cholesterol. Consuming avocados on a daily basis can reduce the chances of having heart disease.
Avocados also help with type 2 diabetes according to the American Journal of Clinical Nutrition. You can take avocados in salad, sandwiches, eat ripe avocados, etc.
Cranberries are well known to prevent urinary tract infections. But it also helps a diabetic to maintain blood sugar. Add cranberries to your diet plan and reduce the chance of having heart disease. They will also reduce your bad LDL cholesterol and improve your good cholesterol HDL. It also helps in lowering blood pressure.
If you need something sweet to eat go for melons there are many types of melons such as watermelon, cantaloupe, muskmelon, honeydew, casaba, Pepino, etc. Melons are wonderful fruit for diabetes patients and also help with heart diseases by reducing cholesterol.
In the study, it is also found that melons also prevent cancer. Consume one and a half cups of watermelon daily or one cup of any other type of melon.
7. Dry fruits or Nuts
Dry fruits are considered one of the healthiest food. Most nuts or dry fruits contain omega-3 fatty acids, unsaturated fats, vitamin E, fibre, and unsaturated fats. All these nutrients present in nuts make artery walls more flexible and avoid blood clots.
They help you control blood sugar in type 2 diabetes. Take almonds, cashews, or mixed nuts 6 nuts, 10 nuts of peanuts, 4 halves of pecan, 5 nuts of hazelnuts, and 12 nuts of pistachios daily to control blood sugar.
Raspberries contain vitamin c and have antioxidant properties. It also contains ellagic acid, which helps to control blood sugar. Raspberries are also beneficial for skin problems and prevent heart disease. You can consume raspberries with Custard Sauce or brownie raspberry tart.
9. Red Grapefruit
Red grapefruits are very delicious and sweet in taste. This fruit has antioxidant properties, contains vitamin c, and is rich in soluble fibre which makes it a superfood for a diabetic. You can consume it raw or in a salad. Take one cup of raspberries daily to control blood sugar.
Strawberries are another delicious fruit you can eat to control blood sugar. It reduces bad cholesterol and helps in the main insulin level of the body. This fruit also helps to prevent heart disease. Consume one cup of strawberries daily to maintain blood sugar.
Diabetes Food Chart – List Of Fruits to Avoid In Diabetes
Fruits that contain carbohydrates in large amounts can be avoided. Below is the list of fruits you can avoid.
- Avoid eating banana
- Fruit jelly
- Fruits Jam
Detailed Diabetes Food Chart for a Diabetic
We try to prepare a diet chart for you but you can make some changes according to the availability of fruits, vegetables, and snacks. Try not to eat food that is worst for a diabetic.
|Time||What to Eat?|
|Early Morning||Consume 2 walnuts or 5-6 almonds in the morning. One glass of water. You can also take one cup of green tea or one cup of low-fat milk.|
|Breakfast||Oat flakes with milk and one slice egg sandwich. Use brown bread to make a sandwich.
Vegetable oats in one glass of low-fat milk
Vegetable stuffed roti + Curd
Toast with one glass of low-fat milk.
|After breakfast and one hour before lunch||Eat one cup of fruit. We have listed the perfect fruits for diabetics above, so you can choose any of the fruit.|
|Lunch||You can eat chapattis or Brown Bread along with brown rice and vegetables. And you can take any curd or pulses or boiled or cooked low-fat chicken with Salad.|
|Evening Snack||Boiled leafy vegetables
|Dinner||One bowl of Salad and soup of your choice
One bowl of cooked pulses. And chicken or fish curry.
|Drink one cup of low-fat milk with a pinch of cinnamon or turmeric.|
List of Perfect and Worst Foods for Diabetics
It is very important to know which food is good for a diabetic. A good diet chart can help to maintain blood sugar.
Perfect Food For diabetes patients
- Greek Yogurt
- Whole grains such as brown rice,
- Fresh vegetables can be eaten raw or boiled, roasted, or grilled.
- Sweat Potato’s
Worst Food for a Diabetic
- Fried meats
- Pork bacon
- Regular cheeses
- Deep-fried fish
- Deep-fried tofu
- Purchased Smoothies
- Fried Chicken
- French Fries
- Coffee Drinks
Most Suggested Snacks for Diabetics
The diabetic person feels hungry all the time and they something to eat. So you should know what snacks are perfect and worst for diabetics.
List of Perfect Snacks for Diabetics
- Baked Sweet Potato
- Cannellini beans boiled or cooked with leafy vegetables.
- Boiled leafy vegetables
- Fruit and Nut Yogurt
- Tuna Salad Crisps
- Tomato and Avocado sandwich.
List of Worst Snacks for Diabetics: What not to Eat
- Candy is one of the worst snacks or food for a diabetic.
- French fries
- Cakes and Pastries
- White bread
- Pancakes and Syrup
Diabetes is a very common disease. This is an incurable disease that can be controlled by home remedies or medical attention. But your eating habits are more important than the treatment itself.
A diabetic person should have a proper diet chart including the right Fruits, Food & Snacks to control diabetes. You can follow the above diet chart or you can ask your doctor to advise you on a diet plan. Please provide your feedback in the comment box below.