An ideal diabetic diet simply means eating the healthiest foods naturally rich in nutrients, low in fat, having moderate calories and sticking to regular mealtimes. A carb:protein:fat ratio of 55:25:20 is an ideally balanced diabetic diet, with a total daily calorie intake of 1500-1800 Kcal based on the BMI. This helps in better utilisation of the insulin that your body produces or gets through medication.
Whole grains, oats, channa, atta, millets and other high fiber foods should be included in the meals. Vegetables rich in fiber help lowering down the blood sugar levels and thus are healthy. High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included. Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. A healthy protein and fat intake is also essential in addition to the above mentioned good carbohydrates.
Carbohydrates
Carbohydrates are the main source of energy, these are mainly sugars and starches that the body breaks down into glucose. They do affect your blood sugar level, that’s the reason you'll need to keep up with how much you eat each day. Some carbohydrates have vitamins, minerals, and fiber.
GLYCEMIC INDEX: Glycemic Index (GI) is simply a measure of how quickly a carbohydrate food raises blood glucose levels. Glycemic Index is classified as Low, Medium and High. Foods with Low Glycemic Index digest slowly , thus causing a much lower and slower rise in blood glucose and insulin levels. They also help us burn more fat and avoid weight gain over the longer term. Foods with a high glycemic index digest faster and thus cause the blood sugar and insulin levels to spike fast. This could not only be dangerous for diabetics but could also cause some other health problems like heart diseases and obesity.
Proteins
Proteins are important building blocks for muscles. Unlike fats and carbohydrates, the body does not store proteins and has no reserves to draw on. It is, therefore, essential that an adequate amount of protein becomes a part of our regular diet. An average adult requires about one gram per kg of body weight of protein as per recommendations by the Indian Council of Medical Research (ICMR).
PROTEIN DEFICIENCY IN INDIA:
According to a recent study by the Indian Dietetic Association (IDA), about 84% Indians are deficient in protein. This is due to predominantly vegetarian diets and a lack of awareness about the importance of getting enough protein. About 93% are unaware of the ideal protein requirement. What is further alarming is that about 65% of Indian non-vegetarian diets are also deficient in protein.
IMPORTANCE OF ADEQUATE PROTEIN INTAKE:
Protein is an important component of every cell in the body. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Protein boosts Metabolism and increases fat burning. And helps to stay fit as you age.
Animal protein like chicken,fish and egg are excellent sources of protein, and are very beneficial if taken the right way. Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet.
Fats
Fats serve as a source of energy and supply much more calories than that provided by carbohydrates and proteins. They help in the absorption of fat-soluble vitamins. Fats are very essential for making the food palatable. Some fats, known as essential fatty acids, (EFA), are derived from vegetables and are vital for the structure and function of body cells. Excessive consumption of fats in diet, especially those derived from animal sources, elevates blood cholesterol, which is then responsible for atherosclerosis, leading to cardiovascular and other related disorders.
Good Fats:
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. These fats can help to lower the risk of heart disease and stroke.
Good fats such as Omega 3 and MUFA should be consumed as they are good for the body. Natural sources for these are canola oil, flaxseed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.
Bad Fats:
Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.
Diabetes Treatment:
Dr. Kalyan Gurazada is a diabetes doctor, endocrinologist, and weight loss expert in Hyderabad. He is one of the Best Diabetes doctor and Sugar specialist in Hyderabad and also one of the best Endocrinologist in Hyderabad to give best treatment.