Ms. Preety Tyagi, Lead Health Coach, Nutritionist and Founder of MY22BMI.
Food Groups for a Diabetic Diet
The common belief is that you must give up all your favorite foods as soon as you are diagnosed with Diabetes. It’s not true, but there are a few items that should be either avoided or eaten in moderation.
Before we proceed to our diabetic diet, let’s talk about the five important food groups that should be included in our everyday meals.
Group I: Non-starchy veggies: broccoli, capsicum, bottle gourd, carrot, cabbage, leafy vegetables, onion, lady’s finger.
Group II: Whole grains: like roti, brown rice, whole wheat bread, oats, bajra, jowar, barley, corn.
Group III: Lean Protein: like soybean, pulses, eggs, fish, nuts, skinless chicken.
Group IV: Dairy/Dairy products: like low-fat milk, yogurt, cheese.
Group V: Fruits: like apples, berries, papaya, melon
A healthy diabetic diet should consist of all these above-mentioned food groups in the right portion size.
- One- half of your plate should have cooked or raw vegetables.
- One-fourth should have whole grains, and
- the other one-fourth portion should have lean protein along with one serving of fruit and one serving of dairy or dairy product.
Sample Menu For Lunch & Dinner For a Diabetic Plate for Weight Loss
- Whole grains: 2 Roti or 1 cup of brown rice
- Proteins: 1 cup dal, or ½ cup of homemade fresh paneer.
- Veggies: I cup raw salad and 1 cup of mixed vegetables.
- Dairy: 1 cup Raita
- Fruit: 1 cup pomegranate.
DIET TIP: While planning a diabetic plate, always be careful with the portions.
The right food in the right portion is the key to living healthy with Diabetes.
It is always better to ask an expert dietician’s advice to know exactly what and how much to eat from the above-mentioned food groups for a better glycemic control.
Diabetes Diet Related Myths, Busted!
- Fruits like Mangoes and Bananas should not be part of a diabetic person’s diet. Not true! In fact, there is a compound called Mangiferin which is an antioxidant and helps in lowering the blood sugar levels. Just mind portion control, and consume during the day time, not in evening or night.
- High fat sweet fruits such as coconuts are not good for diabetic people diet. Not true! Coconut in dry form and coconut oil is good in diabetes.
- Carbs must be avoided. Not true! Carbs are an integral part of a diabetic diet plan. Go for high fiber and low glycemic index carbs while planning the diet.
