BEST & WORST Food for Your Diabetes

Just identify them right

Having diabetes makes you aware and knowledgeable about what you eat, how you eat, how you exercise, how to tackle your stress. In general, you are evolved and are more aware about your life once you are diabetic. Although Grass-Diabetes.com deals in helping you to avoid diabetes we are equally concerned about people who suffer from diabetes.

The most commonly asked question from a diabetic is what to eat and what not to? Since the food you eat affects the glucose level in your blood, it is imperative that you should know about your food & dietary habits. Knowing what to eat is quite confusing, but just makes an attempt to break your food in food groups and then learn the best and worst choices from each food group.

The food groups and their worst & best options for diabetic are given in their respective preferences:

  

BREADS & GRAINS

BEST	WORST
Whole-grain flours: Whole wheat flour	White flour
Whole grains: Brown rice	Processed grains, such as white rice
Cereals containing whole-grain ingredients and little added sugar	Cereals with little whole grain and lots of sugar
Whole-grain bread	White bread

VEGETABLES

BEST	WORST
Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled Frozen vegetables, lightly steamed	Canned vegetables with lots of added sodium Vegetables cooked with lots of added butter, cheese, or sauce
Dark Green Leafy vegetables	Pickles (Avoid if you need to limit sodium; otherwise, pickles are a good choice)
Non Starchy Vegetables: Baby Corn, Beans, Bean sprouts, Beets, Cabbage, Carrots, Cauliflower, Cucumber, Eggplant, Mushrooms, Onions, Peppers, Green Salads, Sprouts, Tomato, Turnips,	- -

FRUITS

BEST	WORST
Fresh & Seasonal fruits	Canned fruit with heavy sugar syrup
Sugar-free or low-sugar jam or preserves	Regular jam, jelly, and preserves
100% fruit juice or low-carb juices	Fruit punch, fruit drinks, fruit juice drinks, sweetened soda
Common Fruits: Apples, Apricots, Banana, Berries, Cherries, Dates, Dried Fruit, Grapes, Kiwi, Mango, Orange, Papaya, Peaches, Pears, Pineapple, Plums, Strawberries, Watermelons	- -

MEAT & OTHER PROTEINS

BEST	WORST
Baked, broiled, grilled, or stewed meats	Fried meats
Lower-fat cuts of meat	Higher-fat cuts of meat, such as ribs
Low-fat cheeses	Regular cheeses
Skinless breast of chicken	Poultry with skin
Baked, broiled, steamed, or grilled fish	Fried fish
Baked or stewed beans	Beans prepared with butter
Best Protein Choices: Dried Beans, Seeds, Peas & Dals, Nuts, Fish & Seafood, Egg white or Whole eggs,	- -

DAIRY FOODS

BEST	WORST
Skimmed milk	Whole milk
Low-fat curd	Regular curd
Low-fat cottage cheese	Regular cottage cheese
Low-fat ice creams	Regular ice cream

FATS, OILS, AND SWEETS

This food group contains lots of calories but very little nutritional value. Eating such food items as snacks in large quantities can lead to weight gain, making it harder to keep diabetes under control, so try to select and eat them wisely:

BEST	WORST
Baked potato chips, baked corn chips, puffed rice, or corn snacks	Fried snacks such as potato chips, corn chips
Vegetable oils	Butter
Air-popped or calorie-controlled popcorn	Butter-flavored stove-top popcorn
Healthy Fats - Monosaturated Fats: Canola Oil, Almonds, Cashews, walnuts, peanuts, Olives, Olive oil, Peanut butter, Sesame seeds (Til), Rice Bran Oil, Corn Oil, Cottonseed Oil, Soybean oil, sunflower oil. Omega 3 Fatty Acids like Soybean products, Salmon fish, Flaxseed (Alsi). Note: Nuts are good for health but are high in calories, if you are trying to reduce weight, try to limit their consumption	Unhealthy Fats - Saturated Fats: Butter, High fat meats such as- regular meat, hot dogs; full-fat cheese, cream, ice cream, whole milk, cream sauces, regular chocolates, Palm oil, Coconut Oil, Poultry Chicken. Avoid Trans Fat such as chips, crackers, muffins, cookies, cakes, French fries etc.

BEVERAGES

Some beverages contain lots of carbohydrates while providing very little nutrition, thus making it easy for beverages to contribute to weight gain. Here are some best-choice and worst-choice examples. 

BEST	WORST
Water, unflavored or flavored sparkling water	Regular sodas
Light beer, small amounts of wine or non-fruity mixed drinks	Regular beer, fruity mixed drinks, dessert wines
Unsweetened tea (add a slice of lemon)	Sweetened tea
Coffee, black or with added low fat milk and sugar substitute	Coffee with sugar and cream
Hot chocolate	Flavored coffees and chocolate drinks
Sport drinks	Energy drinks
Low fat milk	Whole Milk
100% fresh fruit juices	Canned or juices with preservatives & added sugar

Alcohol in very moderate quantity has little effect on blood glucose control and doesn't have negative effect on heart disease risk. So, what is moderate quantity?

-  Women shouldn't have more than 1 drink per day

-  Men shouldn't have more than 2 drink per day

One Drink is equal to:

-       300-350 ML of Light Beer

-       150 ML of Wine

-       40 ML of Vodka or Whiskey etc.

Recommendation from www.GRASS-DIABETES.com

A FEW BEST PICKED FOODS FOR DIABETES

ü  Dark Green Leafy Vegetables

ü  Sweet Potato (Shakarkand)

ü  BEANS (Rajmas)

ü  Oranges, Lemons, Mosambi

ü  Strawberries, Blueberries etc.

ü  Fat Free Milk & Curd

ü  Whole Grains

ü  Nuts

We have tried our best to categories the common foods, but if you think we have missed anything in particular and you wish to know whether it is good or bad for you just let us know. Well, you can also contact us to know the details of quantity which is good or bad for your overall health. We at Grass-Diabetes believe in DEED - Diet - Exercise - Education - Drugs to handle the onslaught of diabetes. Be proactive and help your loved ones in your family to avoid diabetes.

If diabetes is preventable, just avoid it.

Over two decades of our services to diabetic patients through Singhal Diabetic Clinic located at Haridwar, has made us thinking of the health status of current generation. Be it the fast paced lifestyle lived by our younger friends or the life lived by middle aged generation under tremendous physiological career pressure, all this takes its toll on their health. If this lifestyle is clubbed with your genetic composition i.e. your family’s history of diabetes, the threat of diabetes will be one of the major concerns. As the old saying goes, prevention is better than cure, your knowledge towards your own body and the lifestyle you chose determines your future. You are welcome to explore and know more about your risk of diabetes by getting your personalized report on the risk of diabetes because of your genes and lifestyle. Visit us at www.Grass-Diabetes.com

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If you have any queries, feel free to contact us:

Yours,

Dr. M Singhal

Phone: +91-1334-224625 | Mobile: +91-9837178358

Email: doctor@grass-diabetes.com | Visit: Grass-Diabetes.com