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Diabetes is a lifestyle disorder where one’s blood glucose or blood sugar levels are too high. Some of the symptoms of the disorder include increased thirst, urination, hunger, fatigue, blurred vision, and unexplained weight loss. The disorder and its symptoms can be brought under control by following a well-planned diabetic diet chart.

There are two types of diabetes – type 1 diabetes and type 2 diabetes. The former is more common among children, and in this case, the pancreas does not produce any insulin. The latter is considered the milder type of diabetes since the pancreas produces at least some insulin but it is normally not enough.

Healthy Diet Chart for Heart Patient

While it is a dangerous disease, understanding how to control diabetes is crucial. Following the right diet and taking good care of your body plays a key role in controlling the disorder.

What you can do to avoid eating large meals and switch to a heart-healthy diet

Though Indian food is healthy with a well-balanced proportion of carbohydrates, protein, and other essential nutrients, the popularity of deep-fried foods and curries with cream or butter or cooked in coconut oil continues to pose the risk. Here are a few things you can do to avoid having heavy meals, make the right food choices and protect yourself from cardiovascular disease, and thus possible heart attacks:

  • Watch out for all items that can potentially damage the heart: These include refined and processed foods such as flour, meat, packed food, canned fruits, aerated beverages, etc. All these foods have extra sugar, salt, trans fats that damage the heart. Instead, opt for whole wheat grains or cereals, pulses, peas, fresh fruits, and vegetables. However, choose whole fruits and vegetables wisely if you are a diabetic. Include berries, oranges, sweet limes, apple, and pear which are less on sugar and high on fibre.
  • Spread food intake throughout the day and in limited amounts: Eating three full-course meals can add pressure on the stomach and the heart. Aim for six small meals per day. Ensure that the dinner is light and easy-to-digest, avoid having heavy foods or gas-forming foods such as beans, cauliflower for dinner.
    Though Indian food is healthy with a well-balanced proportion of carbohydrates, protein and other essential nutrients, the popularity of deep-fried foods and curries with cream or butter or cooked in coconut oil continues to pose the risk.

Diabetic Diet Food List

Leafy Greens

Green, leafy vegetables are low in calories, while also being extremely nutritious. Being low in digestible carbs means that they play a major role in controlling blood sugar levels too. Spinach, kale, and other leafy greens are rich in several vitamins and minerals like vitamin C. One study showed that increasing vitamin C intake reduced the fasting blood sugar levels for people with type 2 diabetes or high blood pressure levels.

Fatty Fish

Salmon, sardines, and mackerel are great sources of DHA and EPA, which are omega-3 fatty acids with major heart health benefits. Improving the intake of these fats could particularly benefit diabetics with a higher risk of heart disease.

DHA and EPA help reduce inflammation markers, improve the way the arteries function after meals and protect the cells lining the blood vessels. Studies have shown that older men and women that eat fatty fish more than 5 times a week for 8 weeks had significant reductions in triglyceride levels and inflammatory markers. They also contain high-quality protein that helps you feel full for longer and increases your metabolic rate.

Greek Yogurt

Greek yogurt is a great dairy option for diabetics, given its ability to control blood sugar levels and reduce the risk of heart disease. This is partly due to the presence of probiotics in them.

Healthy Diet Chart for Heart Female Patients

Studies have also found that yogurt and other dairy products can result in weight loss and better body composition among people with type 2 diabetes. Greek Yogurt contains fewer carbs than conventional yogurt, while also being richer in protein. The high protein content promotes weight loss by helping one feel full for longer and thus reducing calorie intake.

Nuts

All nuts contain fiber, and are low in digestible fiber, although they may have them in varying levels. Research on various types of nuts has shown that their consumption can reduce inflammation, and lower HbA1c, blood sugar, and LDL levels in the body.

One study showed that people with diabetes who included 30 g of walnuts in their daily diet for a whole year lost weight, saw improvements in their body composition, and significantly lowered their insulin levels.

People with type 2 diabetes often have high insulin levels, and this is linked with obesity. Researchers also believe that extremely high insulin levels increase one’s risk of serious diseases like Alzheimer’s disease or cancer.

Garlic

Garlic is known to have some impressive health benefits. Some studies have shown that it can reduce inflammation, blood sugar, and LDL levels in people that have type 2 diabetes. It can also be very effective in reducing blood pressure levels in the body. In addition to that, garlic is also low in calories. A single clove contains only 4 calories with just 1 gram of carbs.

Strawberries

Strawberries are rich in anthocyanins, the antioxidants that give them their red color. These antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes patients.

A single cup of strawberries contains 49 calories and only 11 grams of carbs, 3 of which are fiber. This serving also ensures that one gets more than 100% of their required daily intake of vitamin C, thus providing additional anti-inflammatory benefits for heart health.

Get started with heart-healthy ideas for breakfast

Starting off your day with a healthy breakfast will do your body all sorts of favors, including reducing your risk of heart disease.

To get started, think of a few simple changes you can make to your breakfast routine. Can you swap out sweetened, fruit-flavored yogurt for a homemade yogurt parfait? Can you make your own oatmeal instead of using instant packages? What about building your own breakfast sandwich on whole-grain bread instead of picking one up at a drive-through fast food window?

If you spend a little bit of time grocery shopping and preparing your food ahead of time, you can be ready to go on weekday mornings with options like overnight oats, veggie scrambles, and hard-boiled eggs that make healthy eating easy.

Here are some additional tips to keep in mind:

  • Watch your portion sizes. Even healthy items can become unhealthy if you eat too much of them.
  • Make healthy swaps in your favorite breakfast recipes. For example, choose whole-grain toast or a whole-grain English muffin instead of white bread, biscuits, or croissants.
  • Pay attention to your condiments. Common breakfast condiments like syrup, honey, jam, jelly, and more are high in sugar and can quickly turn a healthy breakfast into a not-so-healthy breakfast. Stick with unsweetened options like real fruit instead.
  • Don’t forget about what you are drinking. Breakfast beverages like coffee, juice, energy drinks, etc. can be loaded with added sugar and can be very high in calories. Opt for water, unsweetened coffee, or unsweetened tea instead.
  • Read labels if buying pre packaged breakfast foods. Premade breakfast foods are often sneaky sources of added sugar, excess salt, and unhealthy ingredients.
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