Diabetic Diet Plan Type 2 – India is known as the diabetes capital of the world! “In 2020, according to the International Diabetes Federation (IDF), 463 million people have diabetes in the world and 88 million people in the Southeast Asian region. Of these 88 million people, 77 million belong to India. The prevalence of diabetes in the population is 8.9%, according to the IDF.” – International Diabetes Federation.
Puncturing yourself every week to check your blood glucose can be quite a frustrating task. I have seen my father go through this and I can relate to the same. In fact, one of the reasons she chose this career as a holistic nutritionist is to help people heal through food.
Diabetic Diet Plan Type 2
No one should have to suffer constant anxiety in the place of the food they love. So let’s discuss here how diabetes can not only be prevented but also reversed by making lifestyle and nutritional changes.
Prediabetes Diet Plan: Risks, Foods, & Lifestyle Changes
Imagine you are eating something (anything). The moment you eat it, the food breaks down into something called “
Your body needs this glucose for activity. Anything you do, even as simple as using your eyesight to read this blog requires energy constantly. When your body receives these sugar molecules, it quickly redistributes them to the parts of the body where energy is required.
But we never eat exactly the amount that the body needs at that moment. We can eat a little less or a little more. Thus, the body makes the decision to store excess glucose molecules that we have not used in the liver and muscles.
‘. This is extremely important because if we starve or skip a meal, the glycogen will be converted back into glucose to be used as energy.
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In the case of diabetes, however, the body is unable to convert glucose into glycogen and store it. Like this,
The hormone responsible for converting glucose into glycogen is called insulin. It occurs in the pancreas.
Unlike type 1 diabetes, where the pancreas limits or even completely stops insulin production, type 2 diabetes is when the pancreas produces enough insulin, but for some reason, glucose is not being converted.
Think of insulin as a key that, when attached to your muscles and liver, opens a lock to let glucose in.
Condiments And Spices For The Diabetes Diet
Sugar is a type of carbohydrate. What most people think is that only carbohydrates are broken down into glucose, so if we stop consuming carbohydrates, there won’t be excess free glucose. Thus, they stop eating rice, rotis, bread, etc.
In glucose Fats can also be broken down in a similar process to be used as energy. So limiting overall calories may have a short-term effect, but again, it’s not a long-term solution, as it will lower your body’s overall metabolism.
Think of it this way. If the grass in your yard turned brown, would you paint it green to make it look good? Or would you water the soil, add fertilizers, nourish the soil and make sure it gets plenty of sun?
Stopping carbs is like painting the grass green. It’s a temporary fix without going through the hard work of fixing the cause. You need to understand WHY the body does not store excess glucose as glycogen and WHY the body does not respond to insulin.
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I have also linked many studies for your reference. Although no drastic steps are mentioned below, consult your doctor before making any lifestyle changes.
Obesity is linked to diabetes, no doubt. A person with a BMI of 35 or more has a 93 times greater risk of diabetes than someone with a BMI of 25 or less.
Even if you are thin, having enough muscle mass is essential. Muscles need more glucose to function, so there is less free-floating glucose.
A plant-based diet allows you to eat anything that comes from plants. Cut down on meat, eggs and dairy, but choose to eat anything that is minimally processed and as close to nature as possible.
Low Carb Diabetic Meal Plan: Week Of 2 26 18
You don’t have to worry about portion control or deprivation. You can still enjoy your roti, sabzi, daal, chawal and still lose weight.
In long-term studies conducted, it was clear that people who lost weight by switching to a plant-based diet were more likely to stick to their diet and maintain their weight loss compared to a calorie-restricted diet.
Consider eating plain rice. This causes blood glucose levels to rise. But the same rice, when eaten with pulses/lentils, reduces the rise in blood glucose to almost half.
But not only that, if you have legumes for lunch, your blood glucose levels also show slower rice for dinner, even if you have plain white sugar for dinner! This phenomenon is called the lens effect and is widely studied.
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This is because beans are PREbiotic fiber for the gut and trigger the production of something called SCFA (short chain fatty acids). These SCFAs increase the absorption of insulin in the body.
Beans are fibrous carbohydrates loaded with vitamins. The only thing you’ll need to consider is adding a source of vitamin C like 1/2 lemon/serving of beans for better absorption.
Sometimes it’s simple changes that we have to include in our lifestyle for a big difference. This is such a simple change that it literally doesn’t require you to lift a finger or go on an extensive diet.
Over a thousand articles have been published on the benefits of black cumin and reversing diabetes. Not only for controlling blood sugar levels, black cumin is known for its cholesterol-lowering and weight-loss benefits. Check out the meta-analysis below:
Day Indian Diabetic Diet Plan (for Type 2 Diabetes , Vegetarian And Non Vegetarian Meal Plan)
The previous meta-analysis combined seven different research studies and showed the benefits of consuming just 1/2 teaspoon of black cumin per day.
Given that you follow this lifestyle change while working on the other changes discussed in this article, you should expect to see results in as little as 6 weeks! If you’re taking diabetes medication, work closely with your doctor to adjust your dose as you experience great health benefits.
Whether through the process of molecular mimicry as mentioned in the previous blog or saturated fat, chemicals, hormones and adulteration from the dairy industry, milk could be your main reason for diabetes.
I want to extend this to animal proteins from meat as well. Whether it’s the saturated fat from the meat, the iron, the hormones, or the excess AGE products (or the combination of all of the above) is unclear. But the consumption of as little as fifty grams of meat per day is associated with an 8% increase in the occurrence of diabetes (the more consumption, the more likely you are to suffer from diabetes).
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Most people with diabetes are also susceptible to coronary artery disease because their blood vessels are clogged with saturated fat from dairy, meat and oil.
Any type of oil (including coconut oil) is empty calories with no nutritional benefits that you can otherwise get from different food groups.
Avoid oil or limit it to fortnightly reward meals. Explore oil-free cooking and you’ll be amazed at the variety you can cook.
If you are reading this and think it is impossible to eliminate oil from your diet.
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Personally, I love to cook with a steamer, pressure cooker, deep fryer and oven. Try dry roasting spices like cumin seeds, mustard seeds, bay leaves, whole dry red chillies etc. and add water when they release a lovely aroma.
You can add other vegetables at this time with powdered spices. Oil-free cooking takes a little longer, but it’s a necessary step you must take to heal.
When you take a grain of wheat and process it into flour (maida), you are only keeping the starchy endosperm section marked pink / purple in the image above.
By refining or processing the grain more and more, its nutritional value decreases, but the sugar spike it causes in the body tends to increase.
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Just switching from brown rice to white rice makes you 16% more susceptible to diabetes, when in fact the grains are supposed to be anti-inflammatory and help cure diabetes. Don’t avoid grains altogether, they are healthy for you.
Switch your roti/white rice to whole grains like barley, ragi, foxtail millets, quinoa, buckwheat and brown rice. Avoid anything that is floured or polished, such as bread and white rice.
If you think about it, white rice by itself has little flavor. It takes up the flavor of whatever you’re cooking it with. Try cooking brown rice and millets and eat the same with sabzi/daal.
You can make as many changes as you want to your nutrition and exercise program, but if you can’t manage emotional stress, the rest is pointless.
The Best Diabetes Friendly Diets To Help You Lose Weight
In today’s world, are the fights when you have deadlines to meet, loans to pay and relationships to manage?
There are several ways to manage stress, such as taking time for yourself, improving your fitness, learning time and people management skills, trying the tapping meditation technique.
You will have to work with
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