Diabetic diet: Things you can fill your plate with

The biggest worry for a diabetic person is diet. Counting calories for everything one eats becomes a tolling task for patients. Here are a few tips to simplify the choices one can make while keeping sugar levels in check:

Eat plenty of vegetables

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Green vegetables like broccoli, spinach, ladies finger, lettuce, bell peppers, etc are a big yes for a diabetic patient. Among the greens, bitter gourd is claimed to have medicinal properties to bring down one’s sugar level. It is advisable to include complex carb veggies like corn, pea, sweet potato, carrot, etc in one’s plate. Almost 50% of your plate should be veggies.

Have whole grains and complex carbs

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Switch to wheat, oatmeal, quinoa, red rice, millets, corn flour from refined flour (Maida) or rice flour as they difficult to break down and maintain insulin levels. Keep the staples at 25% of your food intake.

Proteins are a must

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Protein should form the remaining 25% of your diet. Vegetarians and vegans can opt for nuts, beans, legumes, lentils, as well as tofu. The rest can consume yoghurt and milk that are low in fats, have lean meats (chicken, turkey), fish and eggs.

Choose the right fruit

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Fruits with low calorific value can be consumed in moderation which includes oranges, apples and grapes. Ensure the intake of fruits for maintaining antioxidant levels.

Junk and sugary foods are a no-no

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Foods that are full of sugar and salt should be completely avoided by diabetic patients. Moreover, high-fat foods also need to be eliminated from your diet. Switch to natural, homemade, light oiled foods, instead of processed and junk food.