diabetic diet - what to eat and what not eat

The importance and benefits of Diabetic Diet

Knowing about diabetic diet can be helpful for not only choosing what to eat but also what not to eat. Individuals with diabetes have about double the danger of heart disease and are at a more serious danger of creating psychological health issue, for example, depression. But most instances of type 2 diabetes are preventable and some can even be switched. So finding a way to control or prevent diabetes doesn’t mean living in hardship, because it means eating a tasty, balanced diet that will boost your energy and improve your state of mind. And you don’t need to surrender sweets totally or give up to a lifetime of flat food.


Do eat

diabetic food

Your diabetes diet is just a smart dieting plan that will enable you to control your blood sugar. 

  1. vegetables: Non starchy: includes broccoli, carrots, greens, peppers, and tomatoes 
  2. starchy: includes potatoes, corn, and green peas 
  3. Fruits: includes oranges, melon, berries, apples, bananas, and grapes 
  4. Grains: at any rate half of your grains for the day ought to be whole grains
  5. Protein: lean meat, chicken or turkey, fish, eggs, nuts and peanuts, dried beans 
  6. Dairy: nonfat or low fat, like milk, yogurt, cheese

In short

  • Green leafy vegetables
  • Whole grains
  • Fatty fish
  • Beans
  • Walnuts
  • Citrus fruits
  • Berries
  • Sweet potatoes
  • Probiotic yogurt
  • Chia seeds
  • Eggs
  • Apple Cider Vinegar
  • Garlic

Don’t eat

fried food - do not eat in diabetes
fried food – do not eat in diabetes
  • Deep-fried foods
  • Fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
  • White rice
  • Sugary cereals
  • Processed meat and red meat
  • Fat-free yogurt
  • White bread
  • Puffed rice
  • Pumpkin
  • Popcorn
  • White pasta
  • Pelons
  • Pineapple
  • Sugary drinks
  • Salty foods
  • Alcohol
  • White potatoes

The plate strategy

The plate strategy for diabetes

The American Diabetes Association offers a straightforward strategy for meal arranging. Generally, it centers around eating more vegetables. So, follow these means when setting up your plate: 

  • Fill a fourth of your plate with a protein
  • half of your plate with non starchy vegetables
  • and the last quarter with a whole grain thing
  • Include a serving of dairy or fruit and a drink of water or unsweetened tea or coffee.

Supplements and vitamins

No clear evidence exists that taking dietary supplements, for example, nutrients, minerals, herbs, and spices can help control or manage diabetes. You may need supplements on the off chance that you can’t get enough nutrients and minerals from foods. But converse with your doctor before you take any dietary supplement since some can cause reactions or influence how yours medicines work.

Do aerobic exercise

aerobic exercise - good for diabetes
aerobic exercise – good for diabetes

Oxygen consuming activity will be exercise that makes your heart beat quicker and causes you to inhale more diligently. You should aim for doing high-impact practice for 30 minutes every day most days of the week. And don’t need to do all the action at once. Because you can separate these minutes into a couple of times for the duration of the day. Talk with your doctor about how to warm up and cool down before and after you exercise.

  • Walking briskly or hiking
  • Climbing stairs
  • Swimming or a water-aerobics class
  • Dancing
  • Riding a bicycle or a stationary bicycle
  • Taking an exercise class
  • Playing basketball, tennis, or other sports

Do stretching exercises

Stretching exercises are light or moderate physical activity. When you stretch, you increase your adaptability, bring down your pressure, and help prevent sore muscles. You can choose numerous kinds of stretching exercises Yoga is a sort of stretching that spotlight on your breathing and causes you unwind. Regardless of whether you have issues moving or adjusting, and particular kinds of yoga can help.

Want to know more about causes, types, prevention and treatment of diabetes? Read here

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Blood Glucose Testing - Diabetes
Blood Glucose Testing – Diabetes

Individuals with diabetes can work with their healthcare professional to devise an individual nutrition plan. But eating a balanced, healthful diet including the foods recorded above can help individuals with diabetes deal with their condition and prevent complications by

  • controlling their blood sugar levels
  • lowering inflammation
  • lowering risk of heart disease
  • increasing antioxidant activity
  • reducing the risk of kidney disease
  • keep your digestive system working well
  • protect the body from stroke and some cancers


A diabetic diet essentially means eating the most advantageous foods in moderate sums and sticking to ordinary eating times. For those with diabetes, it is essential to monitor the aggregate sum of sugars in a meal. A diabetes diet is a smart dieting plan that is normally wealthy in supplements and low in fat and calories. Key components are organic products, vegetables and whole grains. So truth be told, a diabetes diet is the best eating arrangement for generally everybody. And a dietitian can prescribe specific carbohydrate rules to best meet an individual’s issues.

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  1. 3
    Louis wilson

    I like the information regarding the diabetic benefits you share Dear! And you always seem to share them when I need them most. I write out a gratitude list every morning, but I’ve never thought of practicing gratitude like this before. I love it! Thank you for sharing!

  2. 4
    vurtil opmer

    Hi, Neat post. There is a problem with your website in internet explorer, would test this… IE still is the market leader and a big portion of people will miss your excellent writing because of this problem.

  3. 6
    Diabetes Healing

    Great post! Thank you for the insightful article. I would like to include a little bit more information that long-term hyperglycemia during diabetes causes chronic damage and dysfunction of various tissues, especially the eyes, kidneys, heart, blood vessels, and nerves.

  4. 7
    Ridhima Patel

    Life is full of nutrition and we can’t live without healthy food. Eating small portions scattered throughout the day can really make a big difference than eating three heavy meals. Great article. This article is really well written and I agree with everything you said. To stay healthy we should sacrifice our health.

  5. 9
    Mohd Rushan

    The “What Mattered” has written the best blog post I found anywhere, I read it everyday, and I’m also so grateful to found.
    It helped me not only control my diabetes but keep it off, hope it helps some others!

  6. 17
    Zoe Campos

    Thanks for reminding me that I shouldn’t eat deep-fried foods to avoid the symptoms of diabetes. I’ve seen a Youtube video about what it’s like to experience it and I want to prevent it as much as I can. Maybe I should consult a dietitian who can prepare a menu that I should follow.

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