Did you know that India ranks among the top three countries with the highest diabetic patients? Did you know that diabetes can be curbed at the initial stage by bringing changes in your lifestyle? Diabetes is a medical condition caused due to insufficient production and secretion of insulin in the pancreas in case of type 1 diabetes and defective response of insulin in case of type 2 diabetes. Type 2 diabetes can also happen due to overeating, over resting and over indulging.

Diabetes is a medical condition caused due to insufficient production and secretion of insulin in the pancreas in case of type 1 diabetes and defective response of insulin in case of type 2 diabetes. Type 2 diabetes can also happen due to overeating, over resting and over indulging. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Reason? Diet and lifestyle are the key pillars in the management of diabetes. However, our Indian diet tends to lack in both fibre as well as protein, which further increases the complication of this lifestyle disease.

One of the most frequent questions people with diabetes ask is: What is the best way to put together a nutritionally balanced yet delicious meal that will satisfy me as well as my whole family? Start by cutting out those excesses such as eating sugar-frosted flakes in extra sweet milk for breakfast. If you can’t do without sugar in your coffee or tea, opt for a sugar substitute. We know they are not the best option, but they are any day better than sugar!

There’s some good news too! You don’t have to cut down on all the foods you love. For instance, non-vegetarians can continue eating fish, chicken and meat. Only limit the portion size to 100 grams or get FIRST FREE CONSULTATION from us! Our doctors and nutritionists will check your current health status and other health related issues. Accordingly, they will arrive at your health goal and get you started on our diabetes management health plan.

Meanwhile, below is a simple and generic diet chart designed for Indians with diabetes:

Follow this diet for the next two weeks. If you are suffering from any medical problems or are under any medications, then please consult your family physician before starting any diet. Your health will tremendously improve by making a few key adjustments in your diets such as eating more fresh vegetables, less refined carbohydrates, plenty of lean protein, and additional ‘good’ fat’.

While some fats are bad, all are not. You can and must eat fats to keep your diet balanced. The only thing is the fat has to be from sources such as olive or canola oils. Limit your fat ingestion to around 30 per cent (or less) of your calorie intake. They all help improve blood-sugar levels and reduce the risk of diabetes-related complications.

Also, limit fruits and cut down on fruit juices. Those pulpy fruits like mangoes and jackfruits contain high levels of sugar. So, we recommend that you keep your food whole: whole grains, whole fruit, lots of vegetables, pulses and low-fat milk. Get toned milk. Boil it, let it cool and remove the creamy layer before pouring yourself a glass or making curd.

Fifty per cent of your calories must come from wholesome carbohydrates. Meals must be properly spaced out to small, frequent portions to keep sugar levels under control. Also, remember that the gap between meals should never be more than five hours.

Foods diabetic person should eat

• Spinach
• Broccoli
• Cucumber
• Egg plant, commonly known as Brinjal
• Greens
• Tomatoes
• Onions
• Cauliflower
• Cabbage
• Capsicum (in all colours)
• Radish
• Peas with their pods

Note: Basically, the food has to be non-starchy. You could eat nuts such as almonds, but just a handful. Do not assume that by just adding one or two changes your entire body will transform. But yes, a consistent integrated approach to diet along with lifestyle change surely helps

Other foods that should be included in your diabetic diet food list are:

Apples

Apples are a well-known superfood, thanks to the variety of health benefits that they offer. So, make sure to add them in your daily diabetes diet. Apples are naturally low in calories, yet their high fibre content fills you up, fights bad cholesterol and manages blood-sugar swings.

Karela

If you wish to keep blood sugar levels under control, drink a cup full of fresh bitter gourd (Karela) juice first thing in the morning Karela is known to be effective in lowering elevated blood sugar levels in type II diabetes.

Barley

Glycemic Index of barley is just 25, way low than even brown rice and oats. Try adding barley flour into your soups or rotis. It will not only help control your blood sugar but will also nutritionally fortify your body.

Amla (Indian Gooseberry)

When it comes to type II Diabetes, Amla is definitely a boon. This divine fruit is loaded with Vitamin C. Its regular intake helps bring down the blood sugar levels. Mix a tablespoon of amla juice with half a cup of bitter gourd juice and take it on an empty stomach in the morning.

Seeds

Seeds of all kinds such as pumpkin, sunflower, sesame are loaded with good fats, protein, vitamins, and fibre that work together to keep blood sugar low and stave off heart disease. They also help manage your cholesterol.

Lean Meat

Make sure to eat lean meat like chicken and fish in your diet regularly. They are very good sources of protein and keep you full for a long period of time.

Quick tips

• Get your weight under control
• Exercise every day for at least 30 minutes
• Eat small portions of meal and chew your food slowly
• Limit your fat intake
• Cut down on the carbs
• Go easy on fruits and fruit juices
• Opt for whole grains and lots of vegetables

Conclusion

Remember that type II diabetes is a nutrition-related problem and a major risk factor for your heart. Therefore, keeping a watch on what you eat can prove to be your best bet against diabetes.

Managing Diabetes with Health Total: A Comprehensive Approach

Managing diabetes requires a combination of the right diet, lifestyle changes, and expert guidance. At Health Total, we offer a scientifically-backed Diabetes Management Plan designed to help you regulate blood sugar levels naturally while addressing underlying health concerns. Our unique step-by-step approach combines nutrition, herbal therapy, and homeopathy to provide a holistic solution for diabetes care.

Our customized Low-GI diet plan is the cornerstone of this approach. Tailored to your specific needs, it includes foods like green veggies, lentils, and kidney beans that release energy slowly, preventing blood sugar spikes. Paired with this, our team of certified nutritionists prescribes nutrient supplements and herbal remedies to promote overall well-being and stabilize glucose levels.

We also integrate homeopathy, which works to promote self-healing, regulate blood sugar, and enhance immunity. This natural remedy addresses the root causes of your condition, ensuring long-term benefits beyond just symptom control.

To complement these efforts, we recommend incorporating light physical activity into your daily routine. A 40-minute walk or simple yoga stretches can work wonders for controlling blood sugar levels and boosting cardiovascular health.

At Health Total, we don’t just aim to manage diabetes; we strive to improve your overall quality of life. By addressing risk factors such as high blood pressure, cholesterol, and weight, our plan ensures that you not only control diabetes but also reduce the likelihood of heart complications.

If you’re looking for a natural and effective way to manage diabetes, get in touch with us today! With our expert guidance and a personalized plan, you can take charge of your health and lead a balanced, fulfilling life.

Our results are visible and measurable, and our processes are scientific, natural and safe.

Sign up for a FREE consultation with Health Total experts to get more tips on how to manage your diabetes for men and women or managing any other health condition. Call toll-free at 1-800-833-171709 and book an appointment!

Visit any Health Total centres, or you can chat with our experts or book a Free Consultation.