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It is not easy, it never was. Diabetes management is one of the trickiest terrains you have to tread if you are diabetic yourself, or have someone in the family afflicted with the condition. Since Diabetes is not curable, everything you add to your plate will define how it affects your blood sugar levels. That’s right, even the ‘good foods’ like honey, jam and jaggery can end up resulting in blood sugar spikes, so where do you start eliminating? Moreover, what do you eat?
Diabetes, for the uninitiated, is a condition that is characterized by fluctuating blood sugar levels. It is caused when your body is either not able to produce adequate insulin, or is not able to respond the insulin produced. Raised blood sugar can cause dizziness, weakness fatigue, confusion. If diabetes is left unmanaged, it could also start affecting your other organs such as kidney, liver and eyes.
Diabetics need to be extra careful about their diet, and refrain from foods that cause abrupt blood sugar spikes. They also need to keep a check on their diet in terms of calories, as rapid weight gain and weight-loss are common in diabetes. A lot of doctors prescribe women a 1400-calorie diet, that is everything you eat in the day should be under 1400, and should also be nutritious. It must be understood that any calorie-restricted diet should be advised by a medical professional or a certified nutritionist only, else it may do more harm to your body than good.
So, if you have been looking up about the 1400-calorie diet, then here is a diet plan you may look into. Do not forget to run it by your doctor.
- You can include 2 glasses of milk, without cream in your diet. Milk offers protein which is also known to be instrumental in diabetes management.
- Two small bowls of curd (100 ml) each can also help boost your gut health, which can also be effective.
- 25 grams of paneer, raw or cooked, can also boost protein intake.
- It is best to avoid rice, a total of 6 rotis (chapati) through the day, three in the afternoon and three in dinner can add up to a wholesome, high-fibre fare.
- 1 bowl (25 gms) of dal and 600 grams of sabzi (mixed vegetables made of any combination of veggies), will make your diet balanced and full of healthy fibres.
- 200 grams of fruits daily, scattered around the day will help keep your metabolism active, digestion stable and blood sugar in check.
- Refrain from oil, especially refined oil, try to cook majority of your meals in under 3 tbsp.
- If you eat meat and eggs, then 100 grams of egg whites or simple chicken stew can also prove to be very helpful.
