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Are you diabetic? Or is your dear one diabetic? It is the most common health concern in almost every family. But! You don’t have to consider as you are almost done with most of the things in life. Make your life easy and simple, by just following simple tips in your daily routine. Life is full of choices. To be happy, just make a right choice.

Top diabetic diet tips for Indians

Most important essence of Diabetic control is choosing right diabetic diet along with medication suggested by your physician. That means you should be aware of what to eat and what not to eat. This helps a lot in controlling diabetes, curing diabetes or diabetes reversal. This is even for those who are borderline diabetic, pre-diabetic or those who is a part of the family that has diabetic history.

Diabetes diet should be rich in fibre, milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc. All these are to be taken in moderate amounts.

Per day calorie intake: 1,500-1,800 calories (as Small frequent meals)

Proportion of carbohydrates, fats and proteins: 60:20:20

Daily diet may include:

Two fresh seasonal fruits (papaya, apple, orange, pear and guava)
Three vegetables (Fiber veges include peas, broccoli, beans and spinach /leafy vegetables)
Pulses
Milk without cream (combination of carbohydrates and proteins)
Buttermilk
Seafood and chicken can be preferred for non-veg
Fibre foods like oats, channa atta, whole grains, millets.
Canola oil, flax seed oil, fatty fish (good fats such as Omega-3 and monounsaturated fats)
Loads of fluid
Snacks
Nuts, husk, sprouts, Dhokla, fruit, butter milk, high fibre cookie, upma/poha with vegetables, yogurt etc.

Foods not good for diabetic:

Dry fruits (as fructose in those spike sugar levels)
Mangoes, bananas, and grapes contain high sugar (can be consumed occasionally in lesser amounts)
Sweets with high ghee content
Carbohydrate rich food
Artificial sweeteners

Simple morning tips for diabetic people:

- Soak a teaspoon of methi seeds in 100ml water overnight and consume early in the morning
- Consume tomato juice with salt and pepper on empty stomach
- Consume 6 overnight soaked almonds to keep a check on diabetes

Planned diabetes diet for Indians should include carbohydrates, proteins and fats. Planned diabetic diet may look boring, but it’s worth it and drastically improves your personal health and confidence. Take suggestions from a good cook to prepare diabetic friendly diet. Who else can it be than your mom? Call her up right now.

-Sumana