Diabetes is about diet management, not starvation

Bangla Press Desk:   Many people are afraid that they can't eat anything anymore when they are diagnosed with diabetes! But the reality is exactly the opposite.

Diabetes does not mean depriving yourself of food; rather, developing the habit of eating the right food, the right amount, and the right time is the key here.

You can eat a variety of foods—only eating some foods in moderation is the most important thing.

3 basic principles of food management to control diabetes

1. Eat a variety of foods

Instead of eating the same foods every day, include foods of different colors and flavors in your diet.

A variety of vegetables, fruits, and moderate amounts of starchy foods. For example, red rice, red flour bread, potatoes.

This provides the body with the necessary nutrients and keeps blood sugar fluctuations under control.

2. Eat on time

Meal timing is very important in diabetes management. Breakfast, lunch, dinner—do not skip any meal. Eating at regular times maintains blood sugar balance.

3. Foods to reduce

Sugar: Avoid direct sugar, sweets, soft drinks, and foods with a high glycemic index (such as flour, white rice, potatoes), as they quickly increase blood sugar levels.

Salt control: It is not advisable to eat more than the daily salt requirement, as excess salt increases the risk of high blood pressure. Avoid eating separate salt or raw salt.

Fat: It is necessary to reduce saturated fat (red meat, fast food) and fried foods containing trans-fat. Healthy fats such as olive oil, soybean or sunflower oil can be used in cooking in small quantities.Which starch-rich foods can diabetics eat?
The right kind of starch is not harmful to the body. Choose healthy sources—red rice, red flour roti, chapati, boiled or baked sweet potatoes with skin.
Protein-rich foods: Essential for muscle and well-being
Protein helps build muscle and boost immunity. Although eggs, fish, and meat are rich in protein—red meat (beef, lamb, and pork), processed meats (sausage, salami, pepperoni)—it is important to reduce the amount of these foods, as they have been linked to an increased risk of heart disease and cancer.

Good sources of healthy protein
Sea fish and oily fish (rich in omega-3)
Lentils, beans, lentils and other legumes
Nuts and seeds
These foods are important sources of protein for vegetarians and vegans
Some easy ways to get protein for diabetics
A small handful of nuts for breakfast
Dals or beans with meat or cooking
Boiled, poached or lightly fried eggs
Grilled or baked fish and meat
Milk and dairy products: Reliable sources of calcium and protein
Milk, yogurt and cheese are very beneficial for bones, teeth and muscles. However, some dairy products contain excess saturated fat, which raises bad cholesterol. So choose low-fat and extra-sugar-free options.
Required Calcium
Average daily requirement of about 1000 mg of calcium
Dairy foods suitable for diabetic patients
A glass of milk
Milk with oats or cereals
Sour yogurt with fruits or vegetables
Cheese with carrots and cucumber
Sour yogurt for evening snack
Fats and oils: Low but right selection is important

A diabetic patient needs to have fat in their diet, but saturated fat should be kept very limited. Saturated fat is high—butter, coconut oil, palm oil.

Healthy alternatives: Olive oil, other vegetable oils, butter made from nuts (peanut butter, almond butter).

Fruits and vegetables:

The idea that you cannot eat fruits if you have diabetes is wrong. Fruits and vegetables are rich in vitamins, minerals and fiber. Few desserts Fruits or seasonal fruits can be included in the diet every day. However, it is better to avoid fruit juices and smoothies, as they do not contain fiber and can quickly raise blood sugar levels. Since many fruits are used together in making juice, more sugar and calories are consumed, which hinders sugar control. Source: daily Sun
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