Complete food and beverage guide for diabetics

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Complete food and beverage guide for diabetics
KayaWell Expert

There are foods with low glycemic index and hence a large part of your diet should comprise of these foods. Foods with a low glycemic index increase the blood sugar gradually and so are good for diabetics.

1. Foods that you can eat:-

♦ Complex cereals like whole wheat, whole wheat noodles, bajra, jowar, ragi, wheat bran, rice bran, barley etc.

♦ Dals and pulses like moong dal, tur dal, rajma moong etc.

♦ All vegetables like cabbage, brinjal, cluster beans, spinach, methi etc. except those mentioned in the restricted list like potatoes, yam, and sweet potatoes.

♦ Low-fat dairy products like milk, curd, paneer, and buttermilk.

♦ Fruits with low sugar and high water content like watermelon, pineapple etc.  Have only one serving of fruit at a time. 

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2. Foods that you should not eat:- 

These are foods with a high glycemic index and they can escalate blood sugar levels faster than foods with a low glycemic index.  Indulge in these foods in moderation and only as an occasional treat. 

♦ Sugar-rich fruits like chickoo, custard apple, grapes, and mango.

♦ Vegetables such as potatoes, yam, purple yam, and sweet potato.

♦ Polished rice.

♦ Artificial sweeteners. Restrict the intake of fat to 3 teaspoons per day.

♦ Cheese.

♦ Alcohol. 

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3. Foods that are forbidden:-

These foods are best avoided as they can only cause harm to your health and have little or no nutritive values.  These can escalate the blood sugar levels almost instantaneously. 

♦ Refined sugar, honey, jaggery, jam, and jellies.

♦ Deep fried foods like wafers, samosas, farsan etc.

♦ High-fat salad dressings which use cream, mayonnaise etc.

♦ Fruit juices as they rapidly increase the blood sugar levels.  Instead, it is better to have a whole fruit as it contains fiber which is beneficial to regulate your blood sugar levels.

♦ Aerated drinks, preserved or canned fruit and fruit squash which contain loads of sugar as a preservative.

♦ Nuts like dried cashew nuts, almonds etc., as they are high in saturated fat.l Sweetmeats like a pedal, barfi etc.

♦ Chocolates, puddings and pies, full fat ice-creams, biscuits made with refined flour, high sugar and cream content.