Diabetes has been spreading like an epidemic among Indians. So much so that India today is one of the top 3 countries with the maximum number of diabetic population.
In India, the number of people having diabetes has crossed over 64 million and according to the report of the World Health Organization (WHO), India will have about 80 million people suffering from diabetes by the year of 2030.
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Not a very pleasant scenario, isn't it? This increase in the number of diabetes patients and that too at such an alarming rate needs special measures to be taken.
Numerous studies have established the fact that the cause of this increase in diabetic patients in India is chiefly driven by the lack of nutrition, lifestyle and demographic transitions, increasingly faulty diets and physical inactivity.
To keep diabetes at bay, one has to make sure of a proper diet regimen. One has to follow the correct diet chart for the Indian diabetic patients as well as follow the dos and the don'ts as mentioned by the doctors.
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Here is a list of diabetic tips that Indians need to follow so as to keep diabetes as much in control as possible. Have a look.
1. Diet Must Be High On Fibre:
Diet for diabetes control should always be high on fibre content; it must also include milk, excluding the cream of course, and buttermilk in dairy products, fresh fruits of the season, fresh leafy and green vegetables, etc. However, one must also remember that everything in moderation is the key for maintaining a healthy diet.
2. Correct Ratio Of 60:20:20 To Be Followed:
As per the nutritionists for Indians, the ratio for carbs, proteins and fats in a diabetes diet should have the ratio of 60:20:20. The calorie intake should range between 1500 and 1800 calories per day in the above-mentioned proportion. With this diet, one also has to incorporate two seasonal fruits and at least 3 vegetables in the everyday diet.
3. Fruits Rich In Fibre To Be Consumed:
Fruits such as apples, guava, papaya, orange, pear, etc, are rich in fibre and thus should be consumed. However, fruits like lychee, mangoes, grapes and bananas have a high quantity of sugar in them; hence, it is better to avoid such type of fruits as much as possible.
4. Check With Your Doctor Before Consuming Dry Fruits:
In India, dry fruits are usually considered as a very healthy snack but for diabetic patients, the presence of fructose in dry fruits can raise the blood sugar level. Do not consume them more than the amount allowed by your doctor. For better options, go in for fresh seasonal fruits with a few exceptions.
5. Including Fibre-rich Whole Grains Is A Must:
In the diet chart, whole grains like oats, millets, gram flour and other fibre-rich foods should definitely be included in the diet. Fibre helps in reducing down the blood sugar levels and thus is extremely beneficial in controlling diabetes.
6. Split 3 Big Meals Into 5 Small Meals:
Instead of consuming 3 big meals in a day, in a diabetic diet, it is advisable to split it into 5 small meals. This does not allow a sudden spike of sugar in the blood and also helps in maintaining a constantly regulated blood sugar level.
7. Opt For Lean Meat:
For those who prefer a non-vegetarian diet, they should be avoiding red meat and consume seafood and chicken instead.
8. Drink Fluids And Reduce Intake Of Alcohol:
Drink a lot of fluids so as to flush out the toxins from your body. Also, you must limit your intake of alcohol to maintain a healthy diet regimen.