Diabetic Diet Menu Plan Type 2 – India is called the diabetes capital of the world! “In 2020, according to the International Diabetes Federation (IDF), 463 million people have diabetes worldwide and 88 million in the Southeast Asian region. Of these 88 million, 77 million are India. The prevalence of diabetes in the population is 8.9%, according to the IDF.” – International Diabetes Federation.
Pulling yourself up every week to test your blood glucose can be a frustrating task. I saw my father go through it and he can live with it. In fact one of the reasons I chose this career as a nutritionist is to help people heal through food.
Diabetic Diet Menu Plan Type 2
No one should have to go through constant stress over their favorite food. So let’s discuss here how diabetes can not only be prevented, but can also be reversed through lifestyle and dietary changes.
Meal Planning With Gestational Diabetes
Imagine eating something (anything). As you eat, food breaks down into substances called
Your body needs this glucose to function. Everything you do, even something as simple as using your eyes to read this blog requires constant effort. When your body receives a molecule of sugar, it distributes it to the parts of the body where energy is needed.
But we never eat exactly what the body needs at that time. We can eat a little or a lot. So the body decides to store excess glucose molecules that we don’t use in the liver and muscles.
‘. This is very important because if we starve or skip a meal, glycogen will be converted back into glucose to be used for energy.
Indian Diet Plan For Type 2 Diabetes: Sample Diet To Control Blood Sugar Level
In the case of diabetes though, the body cannot convert glucose to glycogen and store it. So,
The hormone responsible for converting glucose into glycogen is called insulin. It is produced in the pancreas.
Unlike type 1 diabetes, where the pancreas slows down or stops producing insulin altogether, type 2 diabetes is when the pancreas produces enough insulin, but for some reason, glucose does not convert.
Think of insulin as a key that, when attached to the muscles and liver, opens the door to release glucose.
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Sugar is a type of carb. What most people think is that only carbohydrates are broken down into glucose so if we stop eating carbohydrates, there will be no excess glucose. So, they stop eating rice, roti, bread etc.
Glucose. Fat can also be broken down in a similar way to be used as energy. Reducing calories in general can have a short-term effect, but again, it is not a long-term solution, as it will reduce the body’s overall metabolism.
Think about it this way. If the grass in your garden turned black, would you paint it green to make it look better? Or do you water the soil, add fertilizer, nurture the soil and make sure there is plenty of sun?
Carbon sequestration is like keeping the grass green. A short-term solution without going through the serious process of solving the root cause. You need to understand WHY the body does not store excess glucose as glycogen and WHY the body does not respond to insulin.
Daily Intake Of Dietary Approaches To Stop Hypertension (dash) Diet…
I’ve linked several surveys below for you to share as well. Although there are no drastic measures listed below, consult your doctor before making any lifestyle changes.
Obesity is associated with diabetes. A person with a BMI of 35 or more has a 93% greater risk of developing diabetes than a person with a BMI of 25 or less.
Even if you are thin, having enough muscles is important. Muscles require a lot of glucose to function, so there is free floating glucose.
A plant-based diet allows you to eat anything that comes from plants. Cut back on meat/eggs and dairy, but choose to eat anything that is minimally processed and as close to the environment as possible.
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You don’t have to worry about checking parts or getting ripped off. You still get to enjoy your roti, sabzi, daal, chawal and still lose weight.
In a long-term study, it was found that people who lost weight who switched to a plant-based diet were more likely to stick to their diet and maintain weight loss vs. a normal diet.
Consider eating plain rice. This causes blood glucose levels to rise. But rice alone, when eaten with pulses/lentils, reduces the rise in blood glucose to almost half.
But that’s not all, if you have pulses for lunch, the level of blood glucose shows the slow rice to eat, even if you have white sugar to eat! This phenomenon is called the lentil effect and is widely studied.
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This is because beans are PREbiotic fiber for the gut and cause the production of a substance called SCFA (unsaturated fatty acids). These SCFAs, increase insulin in the body.
Beans are a fibrous carbohydrate rich in vitamins. The only thing you need to keep in mind is to add a source of vitamin C like 1/2 lemon/ghee for better absorption.
Sometimes it’s the simple things we need to put into our lives that make the biggest difference. This is one of the easiest changes that doesn’t require you to lift a finger or diet.
Over a thousand articles have been published about the benefits of black cumin and diabetes reversal. Not only for controlling blood sugar, black cumin is well known for its benefits in terms of lowering cholesterol and weight loss. Take a look at the meta-analysis below:
Diabetic Diet Chart: A Complete Guide To Control Diabetes
The above meta-analysis combined seven different studies and showed the benefits of eating just 1/2 teaspoon of cumin per day.
If you follow this lifestyle change while also working on the other changes mentioned in this article, you should expect to see results within 6 weeks! If you are on diabetes medication, work closely with your doctor to adjust your dosage as you get the health benefits.
Whether it is through molecular mimicry as mentioned in the above blog or the saturated fat, chemicals, enzymes and adulteration in the dairy industry, milk can be a major cause of diabetes.
I would like to extend this to animal protein sources as well. It is not clear whether saturated fat is in meat, hema- fer, enzymes or trans fats (or a combination of all of the above). But eating about fifty grams of meat per day is associated with an 8% increase in the risk of diabetes (the more you eat, the more likely you are to develop diabetes).
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People with diabetes are also more likely to develop coronary artery disease because their blood vessels are filled with saturated fat from dairy/meat and fat.
All types of fat (including coconut oil) are empty calories with no nutritional benefits that you can get from different food groups.
Avoid fat or limit feeding for two weeks. Look for free oil and you’ll be surprised at what you can cook.
If you’re reading this and thinking it’s impossible to eliminate fat from your diet.
Diabetic Diet And Nutrition Tips
I personally like to cook in the park, pressure cooker, air fryer and oven. Try some dry spices like cumin seeds, mustard seeds, bay leaves, dry red chillies etc and add water once they release the aroma.
You can add more vegetables at this time and spice powder. Oil-cooking takes a little time, but it’s one necessary step you need to take to heal yourself.
When you take wheat and grind it into flour (maida), you keep the endosperm part which is the part that is colored purple/red in the picture above.
By processing or further processing the grain, the nutritional value is reduced but the sugar level in the body tends to increase.
Gestational Diabetes Diet And Meal Plan
Switching from brown rice to white rice increases your risk of diabetes by 16%, when in fact, whole grains are believed to be anti-inflammatory and help treat diabetes. Avoid whole grains, they are good for you.
Swap your roti/white rice for whole grains like barley, ragi, foxtail millet, quinoa, buckwheat and brown rice. Avoid anything floury or refined like bread and white rice.
If you think about it, white rice itself has little taste. It takes on the flavor of whatever you’re cooking it with. Try cooking brown rice and millet instead and eat the same with sabzi/daal.
You can make as many changes as you want in your diet and exercise routine, but if you can’t deal with the emotional issues, the rest is useless.
Type 1 Diabetes And Nutrition
In today’s world, the struggle is when you have deadlines to meet, loans to pay and relationships to settle?
There are many ways to solve problems, such as, taking time for yourself, choosing exercise, learning time and people management skills, try mindfulness techniques.
You will have to work together
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