What is Glycemic Diet?
Carbohydrate is important for the body. But, experts say that not all food has equal carbohydrate. The Glycemic Index (GI) is a diet designed for diabetes patients. Under this diet carbohydrates in foods rank according to how they affect blood sugar levels. For instance carbohydrates with 55 or fewer GI values are digestive. It is also slowly absorbed and metabolized that result in a slower rise in blood glucose levels in the body.
What is the need of a Low Glycemic Index Diet?
It is an eating plan according to how food affects the blood glucose level in your body. It assigned a number to the food that has carbs. It also includes calorie, sugar, and nutrients counting. With low glycemic foods, you feel stuffed and satisfied. Read below its purposes:
- Eat the right amount of carbs
- Help in reducing weight
- Maintain blood sugar levels
- Prevent chronic disease
What are the Low Glycemic Foods?
The food you eat given scores on the glycemic index on a scale of 0 to 100. It is based on the extent they can increase your blood sugar level.
Low-GI foods (55 and below): The most preferred glycemic diet is low GI foods for diabetics. It includes green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils, bran breakfast cereals, oatmeal, and peanuts.
Medium-GI foods (56-69): The food comes under medium-GI food index have carbs but still can be taken as per the advice of a dietician. It includes sweet corn, grapes, bananas, pineapple, multigrain, spaghetti, ice cream, raisins, corn, and oat bread.
High-GI foods (Above 70): These are a big no to diabetics. It includes white rice, white bread, potatoes, crackers, sugar-sweetened beverages, etc.
Indian Diet Chart for Diabetic Patient
A good health plan is a must for those having diabetes. And, that should include meals with a mix of complex carbohydrates, vegetables, fruits, lean proteins, low-fat dairy products and lots of fiber.
Traditional Indian meals, for instance, Chole Bhature, are delectable and, at the same time, high on calorie and fat content. If you are a diabetic, it is safe to avoid foods of such kind that can increase your blood sugar levels and keep them away from your daily diet chart.
However, Indian cuisine is not limited to hot and spicy, deep-fried items and sweets dipped in sugar syrup. There are plenty of dishes and spices that have originated in India and are known to have great nutrition value, particularly benefitting diabetic patients. For instance, Fenugreek seeds or Methi seeds aid in diabetes cure. They are best consumed after soaking a teaspoonful of them overnight into 100 ml of water.
Following a healthy diet for diabetes is as important as getting medical insurance for managing the expenses arising out of the treatment of the disease. We mention below the best health plan for diabetes that can help you maintain your blood sugar levels and lead a healthier life.
Start your day with a healthy breakfast according to your diet chart. Some options that you have to include:
- Upma made with a variety of vegetables
- Besan or Moong Chilla
- Steamed Idlis made of multiple grains viz oats, whole wheat, brown rice, etc.
- Sprouts mixed with onion, cucumbers, and tomatoes
- Hard-Boiled Eggs or omelets served with slices of multigrain bread
Having a balanced diet is crucial when it comes to minimizing the harmful effects of diabetes. Continue to have the typical meal containing roti, dal, veggies, and curd. The only thing you should do is to replace the ingredients with healthy ones in your diet chart.
- Cereals or Carbs: Instead of wheat, go for roti prepared from oats or jowar. If you are fond of rice, switch to brown rice which is rich in fiber. White rice has a high Glycemic Index which is a measure of the blood sugar amount released into the bloodstream when the food is digested. Quinoa is a class of whole grains that have good protein and fiber content.
- Pulses or Proteins: Opt for a single source of proteins like dal, curd or milk.
- Vegetables: Go for high-fiber vegetables such as spinach, cauliflower, broccoli, peas, lettuce, etc. Include a large serving of salads, too.
- Fats: Omega 3 is a class of good fats that your body needs. Use healthy oil for cooking like flaxseed oil, canola oil, and mustard oil.
- Fiber: Make sure your meal includes plenty of roughage like flaxseeds, Chia seeds, nuts, leafy vegetables, etc.
If you wish to have non-veg food, include seafood and chicken but avoid red meat that contains high saturated fats.
For people with diabetes, it is extremely important to adhere to strict meal timings as delaying or skipping a meal may cause your blood sugar levels to fluctuate. Also, it is advised to opt for small meals at regular intervals rather than one huge meal. This means you have scope for having snacks in between meal times.
- Fruits: Fruits are good noon-time or evening snack. Avoid dried fruits or tropical fruits like mangoes. Instead opt for papaya, berries, oranges, apples, grapes, dates, guava, etc.
- Nuts: Take a bowlful of roasted or boiled channa and soaked almonds or peanuts. Make a careful selection of dry fruits as most of them have a high caloric value.
- Salads: Munch healthy salads including cucumber, carrots, radish, spinach, etc. Tomato juice spiced with salt and pepper is good for diabetics.
Similar to lunch, have a complete meal for dinner with cereals, vegetables, and salads. Do not forget to include soups, dal or curd. Make efforts to have dinner early, at least 2 hours before going to bed.
If you prefer, have a glass of low-fat milk around 2 hours after you have dinner. This will aid in keeping hypoglycemia in check.
To sum up, have low glycemic foods with vital ingredients that can control blood sugar. It is the best way to lead a healthy life with diabetes. However, this diet chart is generic. You can use it as a reference but consult with your doctor or dietician about your specific diabetes needs.
Vegetables for Diabetes Patients in India
Choose your Diabetes Insurance today. An ideal diet chart for diabetes patients in India is a blend of different food, vegetables, and fruits. A low glycemic index diet is advisable for diabetics. But, the concern is the availability of such food items in your locality. Here is a list of some essential veggies that are easily available in the local markets and work really well to curb the blood sugar levels.
- Bitter gourd
- Green beans
Therefore, a healthy diet chart should include all the fresh fruits and vegetables for diabetes patients in India to keep their blood sugar levels balanced, naturally.
Care Health Insurance (formerly Religare Health Insurance) offers Health Insurance for Diabetes does not let you suffer any financial burden due to the medical expenses for diabetes treatment.