Control Diabetes

Control Diabetes

OVERVIEW

Type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the
movement of sugar into your cells — or doesn’t produce enough insulin to maintain a normal glucose
level.
More common in adults, type 2 diabetes increasingly affects children as childhood obesity increases.
You may be able to manage the condition and control it by eating well, exercising and maintaining a
healthy weight. If diet is ordinary to manage your blood sugar well and you don’t exercise then you
have to need diabetes medications or insulin therapy.
It’s no secret that diet is essential to managing type 2 diabetes symptoms So let’s eat right and do
little bit workout to fix this problem.

TIPS: DO’s & DON’T’s

The Basics of Blood Sugar Control
Type 2 diabetes is a condition in which the body doesn’t make enough insulin. This can cause high
blood sugar and symptoms such as:

  • Fatigue
  • Blurred vision
  • Increased appetite
  • Excessive thirst
  • Excessive urination

The normal blood sugar range for diabetics, as determined by the American Diabetes Association,
is between 70 and 130 mg/dL before meals and less than 180 mg/dL a few hours after you began
eating. You can use a blood sugar monitor to check your blood glucose levels and adjust your diet
accordingly.

Low-Sugar Diet
When someone with diabetes has low blood sugar, a spoonful of honey can help raise glucose levels.
However, sugar is often considered the nemesis of diabetes because of how quickly it can spike blood
glucose levels.
If you have diabetes, you should closely monitor your sugar consumption — especially refined sugar
and other forms of the simple carbohydrates. In addition to low-sugar foods, you should also eat lowfat foods and a well-balanced diet.

Low-Fat Diet
Foods that are high in sodium, saturated fats, cholesterol, and trans fat can elevate your risk for heart
disease and stroke. However, that doesn’t mean that you have to avoid all fats. Foods rich in good
fats—monounsaturated and polyunsaturated fat — can help lower cholesterol levels.
Try replacing refined oil with Olive oil, and nuts are also good sources of this nutrient.
Foods to Avoid:

  • Whole meat
  • Mutton
  • Processed foods
  • High-fat dairy products like whole fat milk, cheese, butter, etc

Fruits and Vegetables
Balancing carbohydrates, fats, and sugars is integral to a diabetes-friendly diet. While processed and
refined carbs are bad for you, whole grains and dietary fiber (good carbs) are beneficial in many

ways. Whole grains are rich in fiber and beneficial vitamins and minerals. Dietary fiber helps with
digestive health, and helps you feel more satisfied after eating.
Foods to Eat:

  • Leafy green vegetables & Lettuce
  • All Nuts (Peanuts, Almonds, Cashews, Walnuts, etc)
  • Whole grains (Brown Rice, Whole wheat roti, Wheat bead, Oats, Quinoa, Millet, etc)
  • All Seeds (Flaxseed, Sesame seeds, Chia seeds, etc)
    Low-fat dairy products
  • Beans, Channe and peas
  • Fresh low-sugar fruits (blueberries, raspberries, blackberries, cranberries, pears, melon,
    grapefruit, apple and cherries)

Fruit to Avoid:

  • Watermelon
  • Pineapple
  • Raisins
  • Apricots
  • Grapes
  • Oranges

Complex Carbs (Starches)
Starches are another type of food your body converts into blood glucose. They not only provide a
source of energy but also vitamins, minerals, and fiber. Whole grain starches are the healthiest
because they maximize nutrition and break down into the bloodstream slowly. I recommend at least
one serving of starch at every meal.

Foods to Eat:

  • Whole Grain Bread
  • Whole Grain Pasta,
  • Whole Grain Cereal,
  • Brown Rice,
  • Whole Wheat Roti
  • Sweet Potato

Foods to Avoid:

  • Potato chips
  • Packaged snacks
  • Candy bars
  • White Rice
  • White Bread
  • Refined Aata
  • White Naan
  • White Potato
  • Soft Drinks
  • Packed Juices
  • Indian Sweets

Cut back on refined carbs and sugary drinks. White bread, white rice, white pasta and potatoes
cause quick increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time,
eating lots of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. To
lower your risk, switch to whole grains.

When to Eat
If you have diabetes, you should eat smaller meals throughout the day to avoid unnecessary spikes in
your blood glucose level. However, your body requires more sugars and carbohydrates during
exercise, so eat before and after a workout.
Checkout nutrition plan at the bottom.

Diabetes Problem

  • Age 0-5
  • Age 6-18
  • Age 19-40
  • Age 41-70+

FOOD TO AVOID

  • Whole meat
  • Mutton
  • Processed foods
  • High-fat dairy products like whole fat milk, cheese,
  • butter
  • Watermelon
  • Pineapple
  • Apricots
  • Grapes
  • Oranges
  • Potato chips
  • Packaged snacks
  • Candy bars
  • White Rice
  • White Bread
  • Refined Aata
  • White Naan
  • White Potato
  • Soft Drinks
  • Packed Juices
  • Indian Sweets

FOOD TO EAT

  • Leafy green vegetables & Lettuce
  • All Nuts (Peanuts, Almonds, Cashews, Walnuts, etc)
  • Whole grains
  • All Seeds (Flaxseed, Sesame seeds, Chia seeds, etc)
  • Low-fat dairy products
  • Beans, Channe and peas
  • Fresh low-sugar fruits (blueberries, raspberries, blackberries, cranberries, pears, melon, grapefruit, apple and cherries)
  • Whole Grain Bread
  • Whole Grain Pasta,
  • Whole Grain Cereal,
  • Brown Rice,
  • Whole Wheat Roti
  • Sweet Potato
  • Millet
  • Oats
  • Quinoa
  • Eggs
  • Chicken
  • Fish
  • Tofu/Low Fat Paneer
  • All Vegetables

NUTRITION PLAN

For All Age MEN & WOMEN
MEAL 1 – BREAKFAST – 8-9AM
OPTION#1 Banana Shake

• 1 Banana
• 1 cup Non Fat Milk
• 2sp Flaxseed (grounded)
• 2pinch Cinnamon
ALTERNATES:
1cup Strawberries/Blueberries
1cup Almond Milk or Soy Milk
2sp Chia or Sesame Seeds
1sp Peanut Butter
OPTION#2 Muesli
• 1 cup Muesli (Bagrry’s Brand)
• 1 cup Non Fat Milk
ALTERNATES:
1cup Bran Cereals
1cup Whole Grain Cereals
1cup Almond Milk or Soy Milk
OPTION#3 Scrambled Eggs & Toast
• 1 Whole Egg
• 1 Egg White
• 1 Whole wheat Bread or Roti
• 1cup Melon
ALTERNATES:
1cup Cherries
1 Pear
OPTION#4 Oats
• ½ Oats
• ½ Apple
• 10 Almonds
• 2pinch Cinnamon
ALTERNATES:
½ cup Millets
10 Cashews/Walnuts

EXTRA OPTION: You can add 1 plain Roti with plain curd as well

MEAL 2 – AFTERNOON SNACK – 11-12PM
OPTION#1 Almonds & Dried Cranberries
• 10-12 Almonds
• 10-12 Cranberries
• 1cup Indian Tea [5g Stevia]
ALTERNATES:
25g Walnuts/Cashews
10-12 Raisins
1 cup Green or Herbal Tea
OPTION#2 Nuts & Fruits
• 1 cup Papaya
• 1 Pear or Guava
• 10 Cashews (non salted)
ALTERNATES:
1cup Bran Cereals
1cup Whole Grain Cereals
1cup Almond Milk or Soy Milk
OPTION#3 Almonds & Apple
• 1 Apple
• 10-12 Almonds
• 1cup Indian Tea [5g Stevia]
ALTERNATES:
1 Apple
1cup Berries or Cherries
28g Peanuts
OPTION#4 Nuts & Fruits
• 1 Pear
• 1 cup Cherries
• 1 Peanuts (non salted)
ALTERNATES:
25g Walnuts/Cashews
10-12 Raisins
1 cup Green or Herbal Tea
MEAL 3 – LUNCH – 2-3PM
OPTION#1 Rice Palao
• ½ cup cooked Brown Rice
Add vegetables
• Peas
• Cauliflower
• Carrots
• Bell pepper
• Onion (Add Tulsi)
• 1cup Low fat Yogurt (Curd)
ALTERNATES:
½ Flattened Rice (Poha)
Add any other vegetable as well
OPTION#2 Paneer Bhurji
• 60-80g Fresh Paneer
Add 2 cup vegetables
• Peas
• Bell pepper
• Tomato
• Ginger
• Onion
• 1 Whole Roti
ALTERNATES:
60-80g Soy Paneer (Tofu)
Add any other vegetable as well
OPTION#3 Rajma Chawal
• ½ cup cooked Brown Rice
• 1 cup Kidney Beans
(Cooked in olive oil)
½ Cucumber
ALTERNATES:
½cup Black Lentil½cup White/Black Chickpeas
cooked in coconut oil
OPTION#4 Egg Bhurgi
• 3 Egg Whites
Add 2 cup vegetables
• Peas
• Bell pepper
• Tomato
• Ginger
• Onion
• 1 Whole Roti
ALTERNATES:
Tofu or Paneer Bhurji

EXTRA OPTION: You can add 1 plain roti with mixed vegetables or Dal or Channe or Spinach as well

MEAL 4 – EVENING SNACK – 5-6PM
OPTION#1 Roasted Channe
• 1 cup Roasted White Chickpeas
ALTERNATES:
1cup Black Chickpeas
OPTION#2 Cookies
• 2 Oats Cookie(Britannia Nutricare)
• 1 cup Skim Milk
ALTERNATES:
2 Fiber Biscuits
OPTION#3 Roasted Soy
• 1 cup Roasted Soy Beans

ALTERNATES:
1cup Black/White Chickpeas
OPTION#4 Protein Laddoo
• 1 Protein Laddoo**
• 1cup Indian Tea [5g Stevia] ** For Recipe click here
ALTERNATES:
1 Home made protein bar
For Recipe click here
MEAL 5 – DINNER – 8-9PM
OPTION#1 Bean Bowl
• ½ cup Kidney Beans
• 2sp Onion
• 2sp Tomato
• 50g Paneer
• ½ chopped Carrot
• ½ chopped Cucumber
• ½ Lemon
• Little bit cilantro
ALTERNATES:
½cup Black Kidney Beans
½cup Lentil
60g Grilled Chicken
50g Soy Chunks
50g Tofu
Add any other vegetable as well
OPTION#2 Roti Roll
• 1 Whole Roti
• 1cup mixed vegetables
• Peas
• Cauliflower
• Carrots
• Bell pepper
• Onion
ALTERNATES:
½cup Brocolli
Red Bell Pepper
Green Beans
OPTION#3 Dal Chawal
• ½ cup cooked Brown Rice
• 1 cup Any Lentil
(Cooked in olive oil)
• ½ Apple
ALTERNATES:
½cup Mushrooms
1 Roti
½ Orange
OPTION#4 Soup
• 1 Bowl Home Made Tomato Soup
• 2 Boiled Egg Whites
ALTERNATES:
1 Bowl Chicken Soup

EXTRA OPTION: You can add 1 plain roti with mixed vegetables or Dal or Channe or Spinach as well

WORKOUT PLAN

NOTE: PRINT OUT THIS PAGE AND FILL OUT THE BODY MEASUREMENTS ON WEEKLY BASIS TO SEE THE PROGRESS

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