Diabetes Diet: Diabetes Meal Plan And Sample Menu

Diabetes, which is more commonly known as "blood sugar" is a situation wherein there is an excessive level of glucose in the bloodstream.

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In order to understand that, we need to know a little bit about metabolism. Metabolism is defined as the way our bodies use digested food for energy and growth. All the food that we consume gets broken down into glucose eventually, which is a form of sugar in our blood. Glucose is also one of the principal sources of fuel for our bodies.

When the food that we eat gets digested, the glucose enters our bloodstream. From the bloodstream it enters the cells with the help of insulin. Insulin is a hormone produced by the pancreas which aids in lowering the level of sugar in the blood by releasing the glucose to the cells. Hence insulin plays a very important role in our digestive system.

Now due to some reason if the pancreas do not produce any insulin at all or an insufficient amount insulin or the cells do not respond properly to the produced insulin, the level of glucose in the blood would start to build up which would result in a diabetic condition.

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There are three main types of diabetes:

Type 1 - No insulin is produced at all.

Type 2 - Enough insulin is not produced or it is not working properly.

Gestational Diabetes - Diabetes develops only during pregnancy.

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Food is classified into the following 4 categories.

• Carbohydrates which includes Fibers
• Proteins
• Fats
• Vitamins and Minerals

The time taken for each type of food to get broken down into glucose and hit the bloodstream is different. If the food has high sugar content like sweets or fruits it happens almost immediately. Next is carbohydrates, which take about 1 - 2 hours. Proteins take about 4 hours and fats about 6 - 8 hours to disintegrate. Again the disintegration time also depends on the complexity of the food molecule.

The basic diabetes meal plan should include a balanced diet comprising of adequate and appropriate quantities of each food type so that the glucose hits the bloodstream at a regular pace.

Hence, it is recommended to eat at least five to six small meals in a day along with some light exercise such as walking to help the digestive system function properly and remain healthy.

Another important factor is to control obesity. Obesity increases the risk of diabetes and heart diseases. Most patients with Type 2 diabetes are asked to lose weight to control the level of blood glucose in their body. So it is crucial to keep your body fat percentage in check through diet and exercise.

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Carbohydrates include sugars and starches and constitute the major source of energy for our body. But they can also be a menace if they are not burned up quickly. Hence it is important to know which carbs to consume in order to maintain a steady level of glucose in the blood. Healthy carbs to be included in your diet are:

• Fruits
• Leafy vegetables
  
• Whole grains
• Legumes (pulses, beans, peas)
• Low fat dairy products such as yogurt

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Fibers are the non - digestible carbohydrates in vegetables and fruits. Fiber rich foods are:

• Vegetables
• Fruits
• Nuts
• Legumes
• Whole wheat flour
• Brown rice
• Cereals such as whole wheat pasta

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Fishes which have lower fat content are a healthier option than meats with higher fat content. Fish can be added to your diet plan at least twice a week. Examples are tuna, cod, salmon, mackerel and herring. However care must be taken to avoid fried fish or fishes with a high level of mercury.

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Fats must be consumed with care as they can increase the cholesterol level. Monosaturated and polysaturated fats such as walnuts, almonds, olives, avocados and peanut oil can be consumed.

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Drink lots of water as it will flush your system and aid in digestion.

It is also important to eat all your meals on time and not to skip any so that your blood glucose level does not fluctuate drastically.

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Dairy products and animal proteins with high fat content must be avoided. Examples are beef, bacon, dairy products such as cream, cheese, butter and ghee, coconut oil and chocolate.

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Trans fats are unsaturated fats and they must be avoided completely. Examples are processed foods, baked goods, fried foods and margarine.

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Again dairy products and animal proteins with high fat content will contain more cholesterol and must be avoided. Some examples are egg yolks, organ meats such as liver, shellfish such as shrimp and lobster, milk cheese and ice cream.

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It is recommended to consume less than 2000 mg of sodium in a day. Foods rich in sodium are cured meats such as bacon, salted nuts, canned beans and potato chips. Foods low in sodium are fresh fruits and vegetables and unsalted meats.

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Artificially flavored soft drinks and fruit punches which have a very high sugar content must be avoided completely.

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Along with a healthy diet exercise is equally important in maintaining the optimal blood glucose level. The more you exercise the more energy you will burn which means that your cells will use more glucose from your bloodstream to replenish their fuel.

You don't have to resort to rigorous exercise but you can stick to the ones of moderate intensity. Some examples are:

• Brisk walking
• Swimming
• Cycling
• Or if you are not sure what to do, join a gym and do some basic exercises like walking on a treadmill or cycling for 30 mins at least 5 days a week.
  

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