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How to Plan Your Meals if Type-2 Diabetic

First, let's understand this type of Diabetes.

Type-2 diabetes is a condition where body cell is unable to uptake glucose from the bloodstream due to a lack of insulin hormone. In type 2 conditions, a decrease in insulin sensitivity takes place which needs to be improved in order to reverse the condition.



A need to develop healthy eating habits.

There is a crucial role of a diet in a diabetes condition as diet plays a maximum role in maintaining blood glucose levels as compared to other factors such as physical activity, medications, etc. Healthy diet habits will lead to maintaining healthy blood glucose levels and preventing the effect of high blood glucose levels i.e., hyperglycaemia, which is associated with kidney, liver, and neural disorders.


Before you begin, do consider this.
  1. Any medicine a person is taking: Choice of food for a diabetic person should be done considering other medical conditions also. For example, spinach, being a low GI food, is recommendable for a person who is diabetic, but it cannot be given to him if the same person is on medication for high blood pressure and taking medicines of blood thinner as spinach is rich in vitamin K which promotes blood clotting factor and may lead to drug-food interaction.

  2. Weight of the patient: We cannot always give a calorie-restrictive diet to all diabetic patients. What if the diabetic patient is not overweight? Anthropometric factors such as weight, height, age, etc. of the patient should always be considered by planning a diet.

  3. Lifestyle of a patient: The lifestyle of a person plays a major role in maintaining their health. A healthy lifestyle including an increase in physical activity, good food choices, proper timing schedules for food intake, etc. promotes decreasing blood sugar levels of the body.

  4. Food choices of a person: A diabetic person should always prefer food being low in GI, high in fibre, nutrient-rich and has complex carbohydrates. Such foods will not quickly raise up the blood sugar level of a body.

  5. Food preferences: Even if a person is diabetic, does not mean a person can't have their favourite foods. Just a thing that should keep in mind while planning a diabetic plan is cat food should get fit into the calculated calories, total carbohydrate count and portion control.


Before you plan your meals, know this.

While a person can find different approaches in order to prepare a diabetic-friendly diet plan, here are some basic guidelines a person can go through in order to plan out meals that are favourable to diabetic condition on their own: -


Plate system: The American Dietetic Association simply offers a plate system to general people so that they are able to plan up their meals which includes the plate to be filled as follows:

  • Half a plate with non-starchy vegetables (carrot, spinach, tomatoes)

  • Quarter plate with lean protein (tuna, lean pork, chicken)

  • Last quarter plate with carbohydrates (brown rice) or starchy vegetables (green peas)


Counting Carbohydrates: As blood glucose levels depend upon the total intake and type of carbohydrate, it is an important factor that cannot be ignored, instead should be kept as a priority while planning a plan for a diabetic person. A person can ask a health professional how much carbohydrate a diabetic person can take per day and plan out its smells accordingly by setting up the carbohydrate content of their meals by fitting it into the recommended amount.

Choice of food: A food should be used which are low in the glycaemic index as low GI food does not Spike up blood glucose level immediately and hence, leads to the maintenance of healthy blood glucose level.


Portion Control in Meals: Even though a person is taking food that is low in GI, doesn't mean that food can be taken in unlimited amounts. Portion size should be controlled for every food.



Let Us Create A Meal Plan Now

The following diet plan is designed for a diabetic person whose total calorie intake falls between between1200 -1400 kcal/ day:


Early morning: - 1 bowl Veg Dalia + 1 katori curd
Mid-meal: - 1 apple + 2 tbsp soaked mixed seeds
Lunch: - Salad + 1 bran roti + 1 katori moong dal + 1 katori pumpkin sabzi (without sugar)
Evening tea: - 3 plums
Pre-dinner: - 1 bowl of papaya
Dinner: - Salad + 1 bran roti + 1 katori mix-veg sabzi (excluding potatoes) (including 50gm paneer) + mint chutney

The result.

Such a diet plan leads to control of the blood glucose level which is beneficial in diabetes condition and may even be helpful in reversing the condition. Apart from this, since such a diet includes more portions of fruits and vegetables, it is packed with a bundle of vitamins and minerals that lead to the intake of antioxidants (decreasing oxidative stress), as well as due to high fibre content, it lowers chances of cardiovascular diseases and certain cancers as well and is helpful in treating gastrointestinal issues also.


Healthy Recipes for Type-2 Diabetes


Tropical Overnight Oats

Serves 4 | 281kcal, Carbs - 42gm, P - 7gm, Fibre - 8gm

Ingredients

  • 0.75 cup unsweetened coconut milk beverages

  • 0.25 cup diced apple

  • 1 tbsp chopped sweetened dried mango

  • 1.5 tsp chia seeds

  • 1.5 tsp unsweetened shredded coconut

  • 0.5 cup rolled oats


Steps

  1. Combine oats, coconut milk, chia seeds, apple, and mango in a small bowl.

  2. Cover and refrigerate overnight.

  3. Top with coconut before serving.




Chickpea Salad

Serves 1 | 351kcal, Carbs – 37.5gm, P – 21.2gm, Fibre – 10.2gm


Ingredients

  • 100gm boiled chickpeas

  • 50gm boiled mushrooms

  • 50gm boiled broccoli

  • 20 gms chopped spinach

  • 20gm boiled sweet corn

  • 50gm cottage cheese

  • ½ tsp mango powder

  • Salt- per taste

  • ½ tsp garam masala

  • 1/s tsp red chilli

Steps

  1. Pre-soak the chickpeas overnight.

  2. Boil the ingredients like mushrooms, corn, broccoli, spinach and chickpeas separately.

  3. Cut paneer into small cubes.

  4. Include all the ingredients in a bowl and add salt, black pepper, and other spices according to the taste.

Vegetable Sooji Cheela Wrap

Serves 1 | 257kcal, Carbs - 41.9gm, P - 10.1gm, Fibre - 5.5gm

Ingredients

  • 40gm suji

  • 0.5 carrot

  • 0.25 onion

  • 0.25 capsicum

  • 25gm paneer

  • Salt- per taste

  • ½ tsp mango powder

  • ½ tsp garam masala

  • ½ tsp red chilli powder

  • Oil- for brushing pan


Steps

  1. Prepare a batter including oats powder, chopped onions, carrots capsicums and spices.

  2. Pour a batter onto the pan and let it roast on the pan until it gets golden-brownish in colour.

  3. Flip the cheela to the other side.

  4. Let the other side also be roasted.

  5. Roll the cheela including paneer-stuffing into it.

  6. Serve it with mint chutney.

Besan Egg Wrap

Serves 1 | 360kcal, Carbs - 33.7gm, P - 23.9gm, Fibre - 6.6gm

Ingredients

  • 50gm besan

  • 2 whole eggs

  • 0.25 onion

  • 0.25 capsicum

  • 0.25 tomato

  • Salt- as per taste

  • ½ tsp mango powder

  • ½ tsp garam masala

  • ½ tsp red chilli powder

  • Oil – for brushing pan






Steps

  1. Prepare batter by putting gram flour, finely chopped onions, capsicum, tomato, coriander leaves, and spices into it and include water in it to make it flow form.

  2. Mix the batter till you get a light consistency and it becomes lump-free.

  3. Include eggs in the batter and mix it well.

  4. Brush the non-stuck pan with oil.

  5. Pour the batter into it and flip the other part of the batter after a few minutes till it gets golden brown in colour.

  6. Let both sides of the batter get cooked.

  7. Serve it with mint chutney.


References

https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295

https://www.webmd.com/diabetes/how-sugar-affects-diabetes

https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes

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